Proper use of salt
What is the role of salt in the body?
Salt is one of the materials needed for the body’s fuel, the transmission of nerve messages, and the proper functioning of muscles. This substance is needed in a limited amount and its balanced consumption is necessary. For example, during diarrhea and vomiting or intense physical activity in hot weather, you can compensate for the lost body salts by consuming a little salt.
How much salt should we eat? Currently, the consumption of salt, which is especially used in prepared foods, is high in our country. According to the recommendation of the World Health Organization, the maximum daily consumption of salt is 5 grams. Meanwhile, the consumption of salt in the country is estimated to be 3 to 2 times this amount. Salt is all kinds of salt, salty snacks, prepared or canned food.
Consuming salty foods such as salted nuts, chips, puffs, salty types such as salted cucumbers, salted cabbage, etc.; Reduce smoked fish, sausages and sausages. Baking soda, which may be used to rise and puff all kinds of bread and cakes, has a large amount of sodium, “the effective ingredient of salt”. Therefore, in people who limit their salt intake due to illness, the consumption of baking soda should be very limited.
What is refined iodized salt and why should we use only this type of salt?
Refined salt is a completely hygienic salt whose impurities have been removed. Edible salt must be iodized and refined. Refined iodized salts retain the iodine content better and for a longer time due to their high purity. Keeping and storing iodized salt for a long time (more than one year) causes the loss of part of its iodine. To preserve iodine in salt, salt should be kept away from light and moisture in a closed plastic, wooden, clay or colored glass container, and to add it to food during cooking, add salt at the end of cooking to It should be kept at maximum value. Unrefined salt due to its impurity in people who have a history of digestive, kidney and liver diseases and even its continuous consumption in healthy people leads to digestive, kidney and liver ailments and even a decrease in iron absorption in the body. Always pay attention to the date of use of salt and the existence of a manufacturing license from the Ministry of Health on the packaging of salts. * Make sure that the words “refined iodized salt” are written on the salt packaging and avoid buying any salt labeled as “industrial salt”. Therefore, it is recommended; Salt and salty foods should be consumed in a very small amount, and the same small amount of salt should only be refined and iodized.
What are the side effects of consuming too much salt and salty foods?
If the salt is consumed in the right amount and the kidneys are healthy and function well, the salt needed by the body will be supplied, but if the consumption of salt and salty substances continues, or the functioning of the kidneys or one of the related systems is disturbed. Excess salt causes water accumulation in the body and causes swelling in all or parts of the body. Consuming a lot of salt and salty foods is one of the factors that increase blood pressure and the occurrence of cardiovascular diseases, especially in people with a history of diseases in themselves or in the family.
What are the most important sources of salt in the diet?
- Kitchen and table salt that is added to food during cooking or at the table
- Types of prepared foods such as sausages, sausages, hamburgers, etc.
- Types of canned foods such as canned stews, canned vegetables, etc.
- Types of salty snacks such as chips, pretzels, etc.
- Salty dairy products such as cheese, buttermilk and curd
- Salty types such as salted cucumber, salted cabbage, etc.
- Nuts and salted nuts What should be done to prevent high blood pressure and heart diseases?
Reduce the amount of salt you add to food when cooking. To avoid excessive consumption of salt, do not use a salt shaker on the table. Canned foods and many packaged and prepared foods contain a lot of salt, so it is better to limit the consumption of these foods. *To improve appetite and reduce salt consumption when preparing foods instead of salt from fresh and aromatic vegetables; Use garlic, lime, orange juice, thyme, dill, etc.
Producer: Leila Islampour (Head of ICU)
Source: Community Nutrition Improvement Department and Family Population Health Office
Compilation date: summer 1400
Revision date: 3 years later “Mir Hosseini Hospital Shiraz”
Drmirhosseinihospital.com: website
Shirazmirhosseinihospital: Insta
Infomirhosseini@gmail.com: email
Phone: 071-32284433: Fax: 071-32287481