5 myths about table salt

Table salt has accompanied humanity for millennia. It is not only the most common seasoning, but also the only mineral that people consume in its pure form. Salt was once valued as highly as gold, and it played a key role in the economy and culture of many civilizations. Today, it has become an everyday and accessible product without which it is hard to imagine our diet.

Despite the fact that salt has long been a part of our lives, there are still many myths and misconceptions surrounding it. Let's break down the most common ones to better understand the role salt plays in our health and how to consume it properly.

 

Myth 1: The body regulates salt intake on its own

Many believe that you can consume salt in any amount without worry because the body "knows" how much it needs. Unfortunately, this is not true. The human body is not equipped with mechanisms that can precisely regulate salt intake and protect against its excess. Cases of acute sodium chloride poisoning, including fatal ones, are a sad proof of this inability.

Salt is vital for our body. It helps maintain the water-electrolyte balance of cells, ensures the normal functioning of muscles and the nervous system, and is part of stomach acid, aiding digestion. An adult weighing about 70 kg contains approximately 200 g of salt. Every day, we lose some of this salt through sweat and urine, so it must be regularly replenished through food.

However, the recommended daily salt intake is only 5–6 g (about one teaspoon). In the modern diet of many people, actual salt consumption is significantly higher than this norm. This is due to the popularity of salt-rich products: chips, crackers, salted nuts, canned goods, sausages, ready-made sauces, and semi-finished products. Fast food — pizza, burgers, hot dogs — also contains a large amount of salt.

Recommendations:

• Control your salt intake by limiting the amount of salty foods in your diet.
• Read labels on products, paying attention to sodium content.
• When cooking, use less salt and try replacing it with herbs and spices to enhance flavor.

 

Myth 2: Iodized salt is better than regular salt

In the early 20th century, the mass production of iodized salt began in the US and Europe to combat widespread iodine-deficiency diseases such as goiter. Enriching salt with potassium iodide or iodate helped significantly reduce cases of these diseases.

Today, iodized salt is available in most stores, and many consider it a healthier alternative to regular salt. However, this statement is not universal. Iodized salt may be contraindicated for people with certain thyroid diseases, kidney conditions, tuberculosis, and some skin diseases. Pregnant women and children under three should consume iodized salt with caution and only after consulting a doctor.

Moreover, when preserving homemade goods, the use of iodized salt can lead to changes in the color and taste of products due to iodine reactions with ingredients. Therefore, experienced homemakers prefer to use regular salt for these purposes.

Recommendations:

• Consult with a doctor before including iodized salt in your diet, especially if you have chronic diseases.
• Use iodized salt for daily cooking if you have no contraindications.
• For preserving and making homemade goods, prefer regular salt.

 

Myth 3: Hypertension is caused solely by overeating salty foods

There is a belief that excessive salt consumption is the main cause of hypertension. While high salt intake can indeed contribute to elevated blood pressure, it is not the only risk factor. Hypertension is a complex disease, the development of which is caused by many reasons:

• Cardiovascular disorders: atherosclerosis, vascular tone disorders, hereditary factors.
• Psycho-emotional factors: chronic stress, overwork, emotional breakdowns.
• Lifestyle: physical inactivity, poor diet, obesity, smoking, alcohol abuse.
• Heredity: genetic predisposition to high blood pressure.

Interestingly, insufficient salt intake can also negatively affect blood pressure. Sodium deficiency stimulates the production of hormones and substances that constrict blood vessels, leading to increased pressure.

Recommendations:

• Maintain balance in salt intake, avoiding both excess and deficiency.
• Adopt a healthy lifestyle: proper nutrition, physical activity, avoiding bad habits.
• Regularly monitor your blood pressure and consult a doctor if necessary.

 

Myth 4: Salt consumption should be minimal or completely avoided

The trend of salt-free diets has led to the belief that salt is "white death," and its consumption should be minimized or eliminated altogether. However, completely avoiding salt can seriously harm your health. Sodium chloride deficiency can lead to:

• Disruption of water-electrolyte balance, which affects the function of all organs and systems.
• Disruptions in the nervous system, manifesting as irritability, depression, dizziness.
• Heart problems: arrhythmias, low blood pressure, fainting.
• Muscle weakness and cramps.
• Digestive problems due to reduced stomach acid production.

A salt deficiency is particularly dangerous for people who sweat heavily: athletes, workers in hot environments, residents of hot climates. Additional salt intake is also necessary during prolonged vomiting, diarrhea, or high fever, when the body loses many electrolytes.

Recommendations:

• Do not completely exclude salt from your diet unless medically advised.
• Consider individual needs based on lifestyle and working conditions.
• If you experience signs of salt deficiency (weakness, dizziness, cramps), consult a doctor.

 

Myth 5: Excess salt in the diet leads to salt deposits in the joints

The term "salt deposits" is often used to describe joint pain and crunching, associating it with the accumulation of table salt in the body. However, this is a myth. Joint diseases, such as osteoarthritis and arthritis, are related to degenerative changes in cartilage tissue, inflammatory processes, and metabolic disorders, but not with sodium chloride deposits.

In some cases, salts can indeed accumulate in the joints, but these are uric acid salts in gout or calcium salts in calcinosis. These conditions are caused by metabolic disorders of other substances and require specific treatment.

Recommendations:

• Maintain a diet rich in vitamins and minerals essential for joint health.
• Stay physically active, strengthening the muscles and ligaments around the joints.
• If you experience joint pain, consult a doctor for diagnosis and advice.

 

Table salt is an important and necessary component of our diet. Its reasonable consumption contributes to maintaining health and the normal functioning of the body. Infants receive enough salt from breast milk or formula, so adding salt to their food is not recommended until they are one year old.

Adults are recommended to consume 5–6 g of salt per day. Vegetarians should especially monitor their salt intake, as plant foods contain less sodium. People who consume animal products can get some of the necessary salt from meat, fish, dairy products, and eggs.

It is important to remember that many products contain "hidden" salt. Semi-finished products, sausages, cheeses, salty snacks, and canned goods are often oversaturated with salt. Excessive consumption of such products can lead to various health problems, including high blood pressure, swelling, and strain on the kidneys and heart.

General recommendations:

• Reduce the consumption of processed foods rich in salt.
• Cook at home, controlling the amount of salt you add.
• Try salt alternatives: spices, herbs, lemon juice, which help enhance the flavor of dishes without excess sodium.
• Regularly undergo medical check-ups to monitor sodium levels and overall health.

Knowledge and understanding of the true role of salt in the body will help you make informed decisions about your diet and health. Don't fall for myths, trust reliable information, and take care of yourself and your loved ones.