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Clearing Up the Confusion About Salt

If you’re confused about salt, I’m not surprised. There’s been a steady back-and-forth on claims that reducing dietary sodium (which represents 40 percent of the salt molecule) is crucial to our well-being, countered by claims that following this advice can sometimes be a health hazard...

Because salt added to our foods by processors and restaurants, not that from our saltshakers, is the main source of sodium in our diets, protecting the health of the most vulnerable requires a society-wide reduction in sodium.

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Articles of Interest

Sodium

Sodium is an essential nutrient involved in the maintenance of normal cellular homeostasis and in the regulation of fluid and electrolyte balance and blood pressure (BP). Its role is crucial for maintaining ECF volume because of its important osmotic action and is equally important for the excitability of muscle and nerve cells and for the transport of nutrients and substrates through plasma membranes.

Making Sense of the Science of Sodium

The problem with drawing any conclusion from the limited evidence available—and this cannot be stressed too strongly—was that the studies concerned had been done in individuals who already had a metabolic abnormality (ie, hypertension) and who often, as well, had above average sodium intakes.

Micronutrient Misconceptions: Sodium and Iron

When it comes to micronutrients, the operative question is, “how much?” Too much of a good thing can become a bad thing. While vitamins and minerals are vital to health, some can be harmful in high enough quantities. (Other will not harm you but will not provide any extra benefit.)

Salt and Sodium

The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. It is estimated that we need about 500 mg of sodium daily for these vital functions.

Sodium in Your Diet

Despite what many people think, most dietary sodium (over 70%) comes from eating packaged and prepared foods—not from table salt added to food when cooking or eating.

Sodium-Saturated Diet Is a Threat for All

Maybe you think you don’t have to worry about salt. After all, you don’t have high blood pressure, you’re not overweight and you exercise regularly. Well, think again.

Are You Getting Too Much Salt in Your Diet? Probably Not

The optimal amount of sodium is considerably more than the teaspoon a day usually recommended.

Electrolyte Micronutrients

Salt (NaCl) contributes almost all the sodium that we consume. 75-85% of the salt we consume is from processed foods, 10% is naturally in foods, and added salt contributes 10-15% of total salt intake1.

Has Salt Gotten An Unfair Shake?

Sodium is a key element in table salt, and it's also essential for life. It helps regulate our blood volume. It shuttles nutrients into our bodies and brains. It allows our muscles to contract and our nerves to pulse with electricity. Yet for decades, we've been told to avoid it.

How much salt you should eat, explained

About 80 percent of the sodium you eat comes from salt that's added during food processing. So the easiest way to cut back on salt is to avoid prepackaged foods and restaurant meals wherever possible. When you eat food that you prepare yourself, you shouldn't have to worry about salt (unless you're sprinkling your meals with a snowy coating of the white stuff).

Salt not as damaging to health as previously thought, says study

New research reignites a row with scientists who want to reduce salt intake to near zero.

Resources

Eat For Health

Sodium is a nutrient that is ubiquitous in the food supply and plays an essential role in human physiology. Excess sodium intakes have been associated with increased chronic disease risk, and in particular high blood pressure.

Linus Pauling Institute

Sodium and chloride are electrolytes that contribute to the maintenance of concentration and charge differences across cell membranes.

National Academies Press

The cation sodium and the anion chloride are normally found in most foods together as sodium chloride, also termed salt. The major adverse effect of increased sodium chloride intake is elevated blood pressure, which has been shown to be an etiologically related risk factor for cardiovascular and renal diseases.