The terms “salt” and “sodium” are often used interchangeably because salt is the most important source of sodium in food.
In this article I talk about functions of sodium, consequences of too much and too little sodium, I give tips on how to consume less salt, and answer the popular question which salt is the healthiest.
Where is Salt (Sodium) Found?
When we talk about salt, we usually mean table salt. The chemical name for table salt is sodium chloride (NaCl). One gram of table salt consists of 0.4 grams of sodium and 0.6 grams of chloride.
Our food does not naturally contain much sodium. The most important source of sodium in food is table salt. It is estimated that we add about 20% of the salt we consume to our food ourselves. About 80% comes from salt that manufacturers add to products. Manufacturers do this, for example, to improve taste, shelf life, or the structure of foods.
In the Netherlands, the three major sources of salt in our diet are bread, meat products, and cheese. Large amounts of salt can be found in ready-made meals, pizzas, soups, sauces, and savory snacks.
Other Forms of Added Sodium
In addition, sodium is added to food in other forms, such as sodium bicarbonate (baking powder), monosodium glutamate (the flavoring agent monosodium glutamate or “Vetsin”), sodium benzoate (a preservative), and sodium phosphates (a stabilizer). Medicines can also contribute to sodium intake.
Do We Need Sodium at All?
Definitely.
Here are the three major functions of sodium in the human body:
- Together with chloride and potassium, sodium is important for regulating fluid balance.
- Sodium is involved in regulating blood pressure.
- Sodium is necessary for the proper functioning of muscle and nerve cells.
How Much Sodium Do We Need?
In the Netherlands, there is no recommended daily amount (RDA) for salt or sodium. Foreign organizations, such as the American National Academy of Sciences, Engineering, and Medicine (NASEM), have established an adequate intake for sodium. This is 1.5 grams of sodium per day for adults. This corresponds to 3.75 grams of salt. This is the amount needed to replenish losses through urine and sweat under normal circumstances.
These recommended values do not apply to people who lose large amounts of sweat due to extreme circumstances, such as competitive athletes or people working in extremely hot conditions. However, because our food generally already contains a lot of salt, taking in extra salt due to excessive sweating is rarely necessary.
The Health Council of the Netherlands advises adults to take no more than 6 grams of salt per day, which is equivalent to 2.4 grams of sodium.
For babies and children, the advice for the maximum amount of salt and sodium is lower. The kidneys of babies and children cannot yet handle a lot of salt. If children consume too much salt, they could suffer from kidney problems later in life. The advice is, therefore, not to add extra salt to your baby or child’s food. It is also advisable not to let children get used to a salty taste. The recommended intake of sodium for children 1-3 years old is > 1.2 grams. The recommended intake of sodium for children 4-8 years old is > 1.8 grams. For older children, the advice is the same as for adults: no more than 2.4 grams of sodium per day.
Sodium Deficiency?
A sodium deficiency can occur as a result of dehydration caused by severe diarrhea or vomiting. A sodium deficiency due to consuming too little salt in food is rare. Most foods contain sodium naturally, and almost all industrially produced food contains added salt. Additionally, when salt intake is low, the body ensures that as little sodium as possible is excreted in the urine.
Dehydration caused by diarrhea or vomiting can be prevented by drinking Oral Rehydration Salts (ORS).
What Are the Consequences of Too Much Salt?
Excessive salt intake can lead to undesirable and, in the long term, devastating effects on health:
- Increased blood pressure: Too much salt will cause the body to retain more fluid. As a result, there is more fluid in the blood vessels, which increases pressure on the blood vessels and forces the heart to work harder to pump the blood around. Eating less salt lowers blood pressure.
- Cardiovascular diseases: Eating less salt may reduce the risk of cardiovascular diseases. This is probably due to the effect of sodium on blood pressure.
- Kidney diseases: Too much salt can lead to kidney diseases. The kidneys regulate the amount of salt in your body. When you consume a lot of sodium, the kidneys must work harder to remove it from your body through urine. This extra effort can damage your kidneys.
- Bone loss: If you eat too much salt, the excess sodium is excreted in the urine along with calcium. Calcium is necessary for the development and maintenance of your bones and teeth.
Which Salt is the Healthiest?
Salt is salt. Himalayan salt, sea salt, Celtic salt—they are all just salt. All types contain approximately the same amount of sodium. Compared to regular table salt, sea salt contains a few more minerals, such as magnesium and calcium. However, this is such a small amount that (with normal use) it does not contribute to additional intake of those minerals.
A warning: the alternative types of salt do not contain added iodine. So, if you don’t use table salt with added iodine, you should ensure that you get enough iodine from other sources.
Tips to Eat Less Salt
- Check the label: The amount of salt/sodium is always stated.
- Compare the amount of salt in the regular foods you buy at the supermarket and opt for versions with less salt. That can make a big difference.
- Do not use coarse salt or a salt mill: A salt mill grinds the salt coarsely, which means you unknowingly add more salt to your food.
- Use spices/herbs to add extra flavor.
- Use lemon juice to add extra sourness, which automatically makes the food taste saltier.