Benefits and Harms of Salt to Our Body

Salt is one of the essential minerals that are vital for the human body. However, it can be both beneficial and harmful depending on the amount consumed. Today, there are many different opinions about salt consumption and this issue is of great importance in terms of health. So, why is salt necessary for our body and what negative effects does it bring when consumed excessively? Here is detailed information about the benefits and harms of salt...

“Salt is the source of life, but it can cause many health problems when not consumed in balance.”

Benefits of Salt to the Body

Salt plays an important role in many biological functions of our body. We need salt for basic processes such as proper cell functioning, fluid balance and nerve conduction. Here are some basic benefits of salt:

Provides Body Fluid Balance: Salt maintains the body's hydration level by ensuring the balanced distribution of water between cells. It is especially important to replace salt lost through sweating.
Supports Nervous System and Muscle Functions: Sodium is necessary for nerve cell communication and proper muscle contraction. Salt deficiency can lead to muscle cramps and disruptions in nerve conduction.

Regulates Blood Pressure: Low salt consumption can cause low blood pressure (hypotension) in some individuals. It is important to consume enough salt, especially in hot weather or after intense exercise.

Increases Absorption of Nutrients: Salt helps digestion by encouraging the production of stomach acid and increases the absorption of nutrients from the intestines.

Iodine Source: Iodized salt provides iodine, which is necessary for the proper functioning of the thyroid gland. This helps prevent diseases such as goiter.

“Salt is vital for the body when consumed in a controlled manner. However, excessive consumption can lead to many diseases.”

Harms of Salt: Health Problems Caused by Excessive Consumption

Although salt is necessary for the body, excessive consumption can cause serious health problems. Especially the presence of hidden salt in processed foods leads to unknowingly consuming too much salt. Here are some of the harms of excessive salt consumption:

High Blood Pressure (Hypertension): Excessive salt consumption increases blood pressure by causing water retention in the blood vessels. This increases the risk of heart disease and stroke in the long term.
Kidney Diseases: The kidneys try to filter excess sodium from the blood and remove it from the body. Excessive salt consumption strains the kidneys and can lead to kidney stones, kidney failure and other kidney diseases.
Osteoporosis: High salt intake can reduce bone density by causing calcium loss. This increases the risk of osteoporosis.
Stomach Cancer Risk: Studies show that excessive salt consumption can damage the stomach mucosa and increase the risk of stomach cancer.
Water Retention and Edema: Excessive salt consumption can cause water retention in the body, causing bloating and edema.
Heart Diseases: Excessive salt consumption causes the heart to work harder. In the long term, this can increase the risk of heart failure.

Suggestions for Healthy Salt Consumption

The most important point to consider regarding salt consumption is to use it in a balanced and controlled manner. The World Health Organization (WHO) states that daily salt consumption should not exceed 5 grams (approximately one teaspoon). So how can we balance salt consumption for a healthy life?

Avoid Processed Foods: Foods such as fast food, chips, ready-made soups and processed meat products usually contain high amounts of salt. Staying away from such foods will reduce salt intake.
Avoid Adding Salt at the Table: Adding salt while cooking is sufficient. It should be made a habit not to use extra salt at the table.
Use Alternative Spices: Natural sweeteners such as lemon, vinegar, garlic and thyme can be preferred instead of salt to add flavor to meals.
Drink Plenty of Water: It is important to consume enough water to help remove excess salt from the body.
Reduce Salt Consumption Gradually: Instead of suddenly quitting salt consumption, it will be more effective to reduce it over time and allow the palate to get used to it.

“The harms of salt depend on the amount consumed. It is possible to ensure healthy salt consumption with a balanced diet.”

“Salt is one of the basic minerals necessary for our body to function healthily. However, when consumed excessively, it can lead to many health problems. Today, unknowingly consuming too much salt has become common due to processed foods. Controlling salt consumption by creating a balanced diet is an important step to living a healthier life in the long term. Remember, balance is essential in salt, as in everything else, for a healthy life!”

This Content Has Been Translated From Turkish To English With Google Translate