🔍 What Is Salt?

Salt is made of two elements:

• Sodium (Na) – essential for life

• Chloride (Cl) – also important for fluid balance

Sodium is the key player—it’s what most people mean when they talk about "salt and health."

✅ Why Do We Need Salt?

Salt isn’t just for flavor. Your body can’t function without some sodium.

Here’s what sodium does:

💧 1. Balances fluids

• Keeps the right amount of water in and around your cells

• Regulates blood pressure and volume

🧠 2. Supports nerve and muscle function

• Sodium is essential for sending nerve impulses

• Helps muscles contract (including your heart!)

🍽️ 3. Aids nutrient absorption

• Helps absorb glucose and amino acids in the gut

🧂 4. Preserves food and enhances flavor

• Antibacterial properties

• Used in curing and fermenting

📌 Bottom line:

Sodium is an essential electrolyte, and without it, your body can’t regulate water, pressure, or electricity (yep—your cells use electricity!).

⚠️ What Happens If You Get Too Much Salt?

This is where things get tricky. Most people consume far more sodium than they need, mostly from processed and restaurant foods.

Potential health risks:

⬆️ 1. High Blood Pressure (Hypertension)

Too much sodium pulls more water into your bloodstream → increases volume → raises pressure. This strains your:

• Heart ❤️

• Arteries

• Kidneys

💔 2. Higher Risk of Heart Disease & Stroke

Excess sodium is linked to cardiovascular diseases, especially in salt-sensitive individuals.

💧 3. Fluid Retention

Too much salt = water retention = bloating, puffiness, and swollen ankles.

🦴 4. Calcium Loss

High sodium can increase calcium excretion in urine → potentially affects bone health over time.

🧮 How Much Salt Do You Actually Need?

WHO & NHS Recommendations:

• No more than 5–6g of salt per day
  (That’s about 2,000–2,400mg of sodium, or 1 level teaspoon of salt)

The average UK adult consumes about 8–9g/day—way above ideal.

🧐 Where Does Excess Salt Come From?

🛑 It’s not from your salt shaker.

Over 75% of the salt in your diet comes from:

• 🥓 Processed meats (bacon, ham, sausages)

• 🍕 Fast food

• 🧀 Cheese

• 🍞 Bread and rolls

• 🥫 Canned foods and ready meals

• 🍜 Instant noodles and soups

• 🍟 Chips, crisps, salted snacks

• 🍛 Sauces (soy sauce, ketchup, gravies)

Even sweet foods can have hidden sodium!

✅ What About Low Salt Intake?

Too little salt can also be harmful, especially if you:

• Sweat a lot (athletes, hot weather)

• Follow very restrictive diets

• Overhydrate without electrolytes

• Have certain medical conditions

Low sodium may lead to:

• Dizziness or weakness

• Headaches

• Low blood pressure

• Confusion or even seizures in extreme cases

So again—it’s all about balance.

🌈 Types of Salt: Do They Matter?

Yes and no.

🧂 Common Salt Types:

Type What It Is Nutrient Value

Table salt Highly refined, often with anti-caking agents Often iodized, but otherwise pure sodium chloride

Sea salt Evaporated sea water May contain trace minerals (magnesium, calcium)

Himalayan pink salt Mined from ancient sea beds Trace elements like iron (pink color)

Kosher salt Large flakes, less dense Great for cooking, not iodized

Celtic salt Damp and mineral-rich High in trace elements, slightly lower sodium per gram

💡 Note: The mineral differences are small—you’d have to eat lots of salt to benefit significantly. But texture and taste do vary.

🧠 So... Is Salt Good or Bad?

Salt is essential—but too much is harmful.

It’s about quality, quantity, and context:

✅ Good:

• Light seasoning with quality salt

• Whole food diets with some added salt

• Awareness of processed food content

❌ Bad:

• Relying on fast food and processed snacks

• Adding salt without tasting

• Ignoring sodium on nutrition labels

🧘‍♀️ Practical Tips to Use Salt Wisely

• Taste before salting

• Use herbs, spices, lemon, vinegar for flavor

• Read labels—look for products with low salt or sodium content

• Cook from scratch when possible

• Balance salty meals with potassium-rich foods (banana, spinach, beans)

🧂 Final Thoughts

Salt is a vital nutrient, but like most things in nutrition—it’s the dose that makes the difference.

When used consciously and sparingly, salt enhances food and supports your body. When overused, especially from hidden sources, it can quietly harm your health over time.