Salt also has the potential to cause disease.

Salt is also the cause of many health problems. However, not everyone knows how to use salt to maximize its effects and limit its harmful effects on human health.

The role of salt in health

Sodium and Chlorine, the main components of salt, are two elements that play a very important role in the balance of body fluids, the existence and normal functioning of all cells, and the functional activities of all organs and parts of the body. The concentration of salt as well as many other chemical elements is kept at a relatively balanced level thanks to the activities of the nervous, endocrine, urinary and digestive systems.

In addition, iodized salt also reduces the risk of goiter, stillbirth, premature birth, neonatal death, and helps children develop fully intellectually.

The average amount of salt needed for the body ranges from 4 - 10g of NaCl salt/day.

Consequences of salt deficiency

If there is a slight salt deficiency, the body will adapt by reducing the excretion of sodium through urine and sweat. The body will also feel the craving for saltier foods so that the necessary amount of salt will soon be available in the body.

Severe salt deficiency can lead to cramps, dizziness, vertigo, coma, and death. Severe salt deficiency is common in people who sweat a lot or have severe diarrhea without adequate fluid and salt replacement.

Steel workers, road workers; farmers during the farming season, athletes, soldiers during training are at high risk of severe salt deficiency... needing to supplement both sugar and salt through drinking water. Children with diarrhea need to drink ORS or rehydrate and replenish electrolytes intravenously as prescribed by a doctor.

Needs and habits of eating salty food

On average, our body needs 2 - 3 liters of water every day to replenish the water lost through activities. If calculated in total, the average human body will contain 7 - 8 liters (water and blood). This volume ensures that the circulatory and excretory systems function properly. The average amount of salt needed for the body ranges from 4 - 10g of NaCl salt/day, of which the salt content available in natural foods accounts for about 3%, the rest is added during food processing.

The habit of eating salty foods or processing salty foods will increase osmotic pressure in the blood, the body will feel thirsty, leading to drinking too much water (over the allowed amount of water), retaining water in the body causing high blood pressure. The body also tries to increase sodium excretion through urine, leading to loss of potassium, calcium and many other minerals and causing "fatigue" for the excretory system, increasing the intensity of work of the cardiovascular, kidney and urinary systems, leading to early decline in the function of these organ systems. In addition, there are risks of high blood pressure, cardiovascular disease, heart failure, kidney failure, osteoporosis...

Eating too much salt also increases the risk of gastric and duodenal ulcers and digestive tract cancer. For people who already have high blood pressure, heart failure, kidney failure and liver failure, eating too much salt will make the disease progress faster.

Eating bland food must be done properly.

According to the recommendations of the US Food and Drug Administration (FDA), we should only use 3 - 6g of salt per day. Of which, we must count the salt in dipping sauces, fish sauce in foods and foods that already contain salt. Do not use boiled food but dip it in a lot of fish sauce, soy sauce... People with high blood pressure should eat about 2g of salt per day depending on the measured blood pressure and cardiovascular condition. If your family has a father, mother, grandfather, or grandmother with high blood pressure, it is best for the whole family to practice the habit of eating a low-salt diet.

It is called “practice” because according to the experience of doctors, the higher the blood pressure, the more salty food you like to eat. Therefore, gradually reducing the amount of salt in each meal is like “detoxing” and you have to always remember to establish the habit.

What salt should I eat?

Pure sea salt is a smart choice because it also contains magnesium, potassium, sulfur, calcium and iodine.

A moderate salt diet every day is optimal to prevent high blood pressure due to salt intake. It also depends on the specific job: if you sweat a lot at work, you should still supplement salt. If you have heart disease, kidney failure or liver failure, you should listen to your doctor's advice.

Should use diluted fish sauce (with garlic, chili...)

Tips to reduce salty eating habits

- If you have a habit of eating salty foods, giving them up immediately is a difficult problem. Your taste buds will not accept eating bland foods unless your doctor forces you to follow a certain diet.

- Try to get into the habit of seasoning your food moderately or lightly. If you find yourself overdoing it, the amount of salt in your food is already too much. Be determined to add more fish sauce and salt to your dishes.

- Gradually reduce the habit of eating salty food in meals for yourself and your family members.

- Try to train children not to use too much dipping sauce in their meals, and limit the amount of salt, pepper, and chili sauce on the table.

- You should taste the food first or ask a relative to taste it before cooking to prevent your taste buds from being misled. Sometimes your taste buds are fooled by your health condition that day.

- Limit fried/stir-fried dishes that need to be served with dipping sauce. Use diluted fish sauce (with garlic, chili...) in daily meals instead of pure salty dipping sauce.

According to SKDS