How Much Salt Per Day?
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The Best Tips About How Much Salt Per Day
Salt is one of the most basic food elements and, therefore, can never be lacking in homes. Putting a teaspoon of salt is an essential step in preparing most recipes, as is having a salt shaker on the table so everyone can season to their liking. But, have you ever wondered how much salt per day should we consume to have good health?
Health is a very important topic for the vast majority of people. One of the most important factors for having and maintaining good health is diet; And to achieve this, it is very important to know which are the best elements that you should include in your daily diet and the correct amount in which you should consume them.
Many people know that it is beneficial to frequently eat fruits and vegetables, but they are unaware of the recommendations for other products consumed every day. This can be problematic, as it is possible to be consuming less than necessary or, on the contrary, to be exceeding the amounts suggested by health experts.
In this article, we will talk about how much salt per day we should consume to maintain our body’s proper functioning, thanks to the sodium and color ions that compose it and that perform different fundamental tasks in our body.
Difference between Salt and Sodium
There are many doubts and confusion about the consumption of salt. One of these confusions is to believe that salt and sodium are the same; This doubt is very common but differs from being true. The difference between these is important, as it helps to understand their impact on our health.
The first point to point out to clarify all doubts in this regard is that sodium is part of the salt, that is, they are not the same substance.
Sodium is the most abundant, positively charged mineral in the body. The blood concentration in the human body is controlled by the human body’s functions, such as thirst, hormones, and kidneys.
This mineral is an important element for many functions, such as:
- Maintain the body’s water balance.
- Correct nerve signaling and proper functioning of the nerves.
- Good muscular function.
- Control acidity indigestion.
- It is important in maintaining blood pressure.
- It is essential for the formation of proteins and new cells.
Now, sodium is a component of salt, which is a substance that results from the mixture of chlorine and sodium, forming sodium chloride (NaCl), resulting in what we know as table salt and serves as a flavor enhancer of the food. There are many salt types, such as Himalayan salt, black salt, Sea salt, and mine salt, among other varieties.
It is important to clarify that all of them are formed by approximately 96-97% sodium chloride (NaCl); what varies between them is the method of obtaining, processing, and in some cases, such as sea salt and black salt, the load of different minerals obtained by the place where they are collected, in addition to some being grain or refined.
The reason why sea salt is one of the most popular options for people who want to maintain good health is its extraction method and how it influences its composition. Sea salt is extracted by the evaporation of water, which its contribution of minerals and trace elements is quite varied.
It should be noted that the intake of sea salt is not the only purpose of this product, as it is not exclusive to the kitchen. Salt is incredibly versatile, forming part of many remedies as well as a variety of industries.
How much Salt per Day should we Consume?
Now that you know that salt and sodium are not the same, how much salt per day should each consume? For each gram of salt, we will be consuming approximately 0.4g of sodium, that is to say, that by consuming 5g of salt (1 teaspoon), you will be consuming the daily requirement of sodium.
The World Health Organization (WHO) recommends that the daily salt intake not exceed 5 grams for an adult. This means that sodium intake should be 2 grams per day. This should be reduced according to how age decreases, that is, children should consume less than adults.
These recommendations are general, considering individuals with optimal health. In the cases of people with a serious or chronic condition, it is best to consult an expert who can evaluate the particular case and provide the correct answers about how much salt per day we should consume.
In children under 7 years of age, a consumption of less than 3 grams is recommended; for children between 7 and 10 years, 4 grams; from 10 years to adolescence, consumption should not exceed 5 grams of salt.
Specialists mention that sodium consumption also varies according to people’s health status. For example, a healthy person in good health can consume a little more sodium than a person suffering from hypertension. This is because people with this disease are more easily susceptible to blood pressure changes by consuming more sodium in their diet.
One thing that is clear is that people are getting fatter. In nearly every country the rates of obesity are becoming a ticking time bomb. So the time has come to take some action on our waistlines and look at how much fat per day we should consume.
Adults require about 25-30 grams of fiber from food, currently, in the USA the average adult eats about 15 grams per day.
You may ask how can I eat 25 grams a day, and it is really quite easy. Start with whole grains in the morning,
One of the biggest questions in nutrition is how much protein per day a person should consume. The reason this question is so common is that the answer tends to vary. Gender, weight, and goals can all have an effect on how much protein per day you should consume.