tipped and spilt salt shaker
Nutrition Resources

Salt

Salt Facts

  • Salt is one of the oldest and most ubiquitous food seasonings used around the world.
  • Salt is sodium chloride (40% Sodium 60% Chloride)
  • Salt is necessary within our diet.
  • Higher salt intake can be needed for people who live in hot countries, athletes or people who profusely sweat.
  • Whilst athletes salt requirements can largely differ the baseline recommendation is 500-700mg of sodium per hour of strenuous activity. And upwards of 2000mg if you are unconditioned or sweat profusely.
  • Too much salt can cause high blood pressure (hypertension) which can exacerbate heart disease.
  • For the average person 75%, of their salt intake comes from processed foods & 20% from animal products and 5% added as a seasoning.
  • Some people and populations are more sensitive to salt intake and therefore more prone to blood pressure related heart disease.
  • Sodium plays a key role in healthy nerve and muscle function, also maintaining a normal fluid balance.
  • You may want to avoid evaporated sea salt as these can contain trace micro plastics and heavy metals.

Benefits of salt

When Consumed In The Right Amounts Salt Can Positively Benefit Health By:

  • Improving Hydration
  • Increasing Electrolytes
  • Maintain Healthy Blood Pressure
  • Reducing Fatigue
  • Improving Insulin Sensitivity
  • Increasing Nutrient Absorption
  • Improving Sleep
  • Lower Cholesterol
  • Lower Cortisol and Stress Hormones
  • Improving Exercise Performance
  • Reducing Blood Viscosity
  • Maintaining Magnesium & Calcium Balances

How much salt is healthy?

Adults

Adults should eat no more than 6g of salt a day (2.4g sodium) – that’s around 1 teaspoon. Unless you are an athlete, live in a warm climate, or sweat considerably .

Children

Children aged:
1 to 3 years should eat no more than 2g salt a day (0.8g sodium)
4 to 6 years should eat no more than 3g salt a day (1.2g sodium)
7 to 10 years should eat no more than 5g salt a day (2g sodium)
11 years and over should eat no more than 6g salt a day (2.4g sodium).

Symptoms of too much or too little salt

Low Sodium Diets (Rare)

Not enough salt in you diet can cause symptoms such as: Fatigue, Headache (moderate pain), Muscle Spasms / Cramps, Irritability, Muscle Weakness, Mental Fogginess / Forgetfulness. More serious symptoms include: Low Blood Pressure, Fainting and even Heart Failure.

High Sodium Diets (Common)

In contrast to low sodium intake, ingesting high levels of salt can be very bad for health. Affects can include: enlarged heart, headaches, heart failure, high blood pressure, kidney disease, osteoporosis, stomach cancer, stroke.

Which Type of Salt Is Best?

Table Salt / Iodised Salt
Most of us use this in baking / cooking. This type is mined and Iodine has been added to the salt to prevent common deficiencies in people found all over the world. It’s a fine grain processed salt with an added anti caking age.

Kosher Salt
Often courser than other salts. No caking agents added which is why it can be courser. Chemically no different to any other salt.

Sea Salt
Less processed, comes from the ocean or lakes . However can contain micro plastics and other trace pollutions (Mercury, Arsenic, Lead).

Pink Himalayan Salt
This has had lots of hype over the last 10 years. Marketed to be superior. People claim it’s better for you because it has more mineral content, is less processed and therefore better to other salt. THIS IS UTTER RUBBISH. ALL SALT IS SALT.

Maldon Salt
Often large flakes, chemically no different to any other salt.

Key Point – ALL SALT IS SALT

The added / naturally occurring minerals found in different types of salt are so small they really don’t have an impact on your health at all. The chemical make up of all salt is exactly the same. Don’t be suckered in by marketing and waste your money on “posh” salt.

Key Take Aways

  • Choose a salt that you prefer. It all has the same health benefits.
  • The average person needs 6g of salt per day (1 teaspoon) to help maintain normal muscle and nerve functions, as well as normalised fluid balances.
  • Increase salts intake if you exercise for long periods, live in warm climates or sweat regularly. recommendation is 500-700mg of sodium per hour of strenuous activity. And upwards of 2000mg if you are unconditioned or sweat profusely.

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