salt

Sometimes, it’s nice to take life -read food -with a pinch of salt. Or even a few more. Somewhere down the line, salt has gotten a bad rap. It has been battered and bruised in advertisements and dragged through the proverbial mud on the doctor’s table. The condemnation this condiment has been receiving over the years has been confounding.

Yes, an excess of salt is bad but there’s actually no need for more than the daily requirement of 3 grams a day or a little less than a teaspoon. (And since this is the upper limit, a little less can be consumed).But there’s also absolutely no reason to go without it. We need a little salt or sodium every day. Sodium is crucial to maintaining the fluid balance in our bodies, to help send nerve impulses as well as assist with contraction and relaxation of muscles.

What are the different kinds of salt out in the market? And what sets them apart? A few facts.

SEA SALT OR CELTIC SEA SALT

This is an unrefined, unprocessed salt with a unique flavour profile. Sea salt, as its name suggests, is made from evaporating sea water.

ROCK SALT OR HIMALAYAN PINK SALT

`Kala namak’, that nimbupani staple, is found in the Himalayan regions. Again, this is unrefined and adds an interesting dimension of flavour to whatever you prepare.

GARLIC OR CELERY SALT

These flavoured salts are the magic that happens when table, rock or sea salt are combined with dried garlic or celery. They will make a beautiful contribution to your next dish.

REFINED IODIZED SALT

You probably already have this, but just in case you don’t, this is your usual table salt that is mixed with io dine, which has a crucial role in preventing intellectual and developmental disabilities.

The above differ mildly on mineral content and taste but it’s incorrect to assume that one is healthier than the other. And it’s best not to consume salt to get your daily quota of minerals when fruit and vegetables are far better sources for this vital micronutrient.

The only thing to ensure is that you aren’t doing on your daily salt intake. Do remember that there are hidden salt mines buried deep within your favourite packaged and processed foods. Salty foods include additives that contain sodium. Like cold cuts, bacon, microwave or ready to-eat meals, cheeses, soups… the list goes on. Do check the nutritional label when buying these foods, especially if your doc would like you to clamp down on the sodium.

Can’t do without it, and definitely can’t do with too much of it. Salt is a chemical compound called sodium chloride 40 per cent sodium and 60 per cent chloride. Studies recommend that the upper limit of salt for adults is anywhere between 3.75 5 gm (sodium intake between 1.5 2.3 gm per day) which actually measures to just a tsp of salt per day. This is the ideal amount of salt for all healthy adults without high blood pressure, diabetes or cardio-vascular diseases.
WHY DOES THE BODY NEED SALT?
Cutting back on added salt is a small way to avoid over consumption. Do remember that you don’t need to add salt to all the food items you are consuming 75 per cent of the salt you eat is already present in everyday food items, like bread, breakfast cereals, ketchup and a lot of canned foods. Fortunately, nutrition labels on most ready made foods indicate the salt content in them. (1 gm sodium = 2.5 gm salt; so if you know how much sodium is present in a food item, you can roughly know the amount of salt it contains). Here’s how you can decode the labels: High salt content: If the salt content is higher than 1.5 gm per 100 gm of the food product, the sodium content mentioned will be 0.6 gm per 100 gm. Low salt content: If the salt content is 0.3 gm for less per 100 gm of the product; equivalent sodium content would be 0.1 gm per 100 gm.
Medium salt content: Foods between high and low figures. e Also note that dis-solvable vitamin supplements and painkillers contain up to one gm of salt per tablet. It would be advisable that you switch to non-effervescent counterparts, especially, if you have been asked to watch your salt intake.

WHY TOO MUCH SALT IS BAD FOR YOU
If you binge on foods that are too salty, you feel bloated and puffy hours later. This is be cause eating too much salt causes your body to retain more water, which increases the blood volume. This furthur leads to excess pressure on the blood vessels, thus demanding a lot of hard work from the heart in order to ensure smooth blood flow through the body. This is the main cause for high blood pressure and various heart dis eases. Other metabolic disorders associated with excess sodium intake include osteoporosis, kidney stone, asthma and gastric cancers.
SALTY FOODS ONE MUST AVOID
Cheese Pickles Papads Salted nuts Wafers, chips and other savoury farsan Soy sauce Tomato ketchup, mayonnaise and other ready-made sauces Breads Ready-to-eat soups, noodles, pasta
BALANCE THE SALT INTAKE
Focus on potassium
Increase in the level of potassium helps lower sodium levels, thus balancing blood pressure positively. Potassium rich foods include fruits like plum, peach, banana, muskmelon, avocados, orange, spinach, prunes, raisins and apricots to name a few.
Increase your water intake
This is the best way to flush out the excess sodium and maintain correct pH balance in the body. Aerated waters, sodas, energy drinks are unfavourable and can easily sabotage your efforts to maintain normal blood pressure.
Rinse canned foods
Vegetables and meat that are packed in brine (salt solution) always increase the salt content in the body.Rinse them to wash away extra salt.
Replace salt with herbs
Instead of reaching out for the salt shaker to add that extra flavour, season your food with citrus juices, herbs and spices.

Pinch of salt

SEA SALT OR CELTIC SEA SALT

ROCK SALT OR HIMALAYAN PINK SALT

GARLIC OR CELERY SALT

REFINED IODIZED SALT

NOURISH GENIE:TAKE IT WITH A PINCH OF SALT