Is salt harmful to human health?

Is salt harmful to human health and should we eliminate it completely from the diet?

The answer is definitely no, the main part of salt is a mineral called sodium. In sea salts other than sodium, other minerals such as magnesium and potassium are also found, but in refined salts more than 98% of it is sodium. .

Sodium plays several roles in the human body, some of which I will mention below:

1. Adjust muscle movements:

Sodium carries an electric charge called an electrolyte.

Electrolytes facilitate muscle movement, and if you are deficient in sodium, you may experience muscle weakness and cramps. Other electrolytes that regulate muscle movement with the help of sodium include potassium, calcium, and magnesium.



The amount of each electrolyte affects the other, for example, calcium, magnesium and potassium reduce the amount of sodium in the blood, and vice versa, and if you consume too much of one of them in your diet, it will upset the balance of other electrolytes. And the occurrence of numerous problems.

The amount of electrolytes needed for healthy and adult people per day are:

Calcium: 750 to 1000 mg and dietary sources of calcium include dairy products such as milk and yogurt, fish and cabbage.

Magnesium: 400 mg and food sources include fish, vegetables, bananas and avocados.

Potassium: 4500 mg and almost all fruits contain significant amounts of potassium.

Sodium: 1000 to 2300 mg and its best sources are sea salt and some marine plants such as kelp.



2. Adjust volume and blood pressure:

Another function of sodium is to regulate and maintain the amount of fluid in the blood, which helps control blood volume and blood pressure, and if your body is deficient or high in sodium, changes in your blood volume and blood pressure will occur.

3. The activity of the adrenal glands and increase the speed of the body's metabolism:

Sodium is a mineral that increases the activity of the adrenal glands. The adrenal glands are 2 round glands 3 to 4 inches each located on top of each kidney. These glands produce various hormones including adrenaline, cortisone, aldosterone, estrogen, testosterone, progesterone, DHEA, etc. that play different roles in the body. Some of the functions of the hormones produced by these glands are: activating the escape system (stress management system), energy production, raising blood sugar, regulating sexual potency, regulating the body's metabolism and several other important and vital roles. Along with other vitamins and minerals, sodium also plays an important role in the activity of these glands, and if you completely eliminate sodium from your diet, over time, the activity of your adrenal glands will decrease, and consequently your body's metabolism will decrease. Face various problems such as loss of body energy, weight gain and so on.



How much sodium should we consume per day?

Adults can consume up to 2300 mg of sodium (equivalent to 1 teaspoon of salt) per day, which is reduced to a maximum of 1500 mg per day for people over 51 years. It should be noted that the amount of salt used in cooking also includes this number.

Usually, if the diet contains sufficient amounts of other minerals such as calcium, potassium and magnesium that reduce blood pressure, consuming the mentioned amount of salt does not increase blood pressure and is essential for human health.

It should be noted that the amount of salt consumption for people with kidney disease, cardiovascular disease and hypertension should be determined by the treating physician.

Sweating also causes the body to excrete sodium and potassium, and people who live in the tropics or sweat excessively through exercise, sauna therapy, or any other activity need to consume more sodium and potassium. Per day.