Salt, also known as sodium chloride, is an indispensable condiment in daily life. Without salt, food can lose much of its flavor, and a lack of salt in the human body can lead to other problems. However, excessive salt intake is also not advisable. So, how can one consume salt healthily?
How much salt is appropriate to eat per day?
Generally, the maximum amount of salt a person should get from food each day should not exceed 6 grams. This amount can be adjusted based on individual circumstances; for example, families with a history of high blood pressure should opt for a low-salt diet.
Salt is usually bought in large quantities, so how should the remaining salt be stored?
First, salt should not be exposed to the air. When the relative humidity of the air exceeds 75%, the environment is considered humid. In such conditions, salt is prone to deliquescence and melting. Therefore, salt should be stored in a covered container.
Second, salt should not be contaminated by moisture or other liquid condiments. If salt becomes contaminated, the affected parts should be removed as soon as possible to prevent deliquescence during storage and to maintain its quality.
Finally, do not store salt in metal containers. The chemical composition of salt is sodium chloride, which can easily cause a galvanic reaction, leading to the corrosion of the metal container and affecting the salt.
In addition, containers for storing salt, such as jars or crocks, should not be placed on the stove, as this can cause the separation of iodine, reducing its iodine content and affecting the quality of iodized salt. When cooking, add iodized salt when the dish is nearly done, otherwise, the iodine can be lost due to sublimation from the heat.
Although salt is essential, for some people, excessive consumption can lead to a variety of problems. So, who should avoid eating salt?
1. People with chronic pharyngitis
After consuming foods high in salt, many people can clearly feel an increase in pharyngeal mucus and a scratchy throat.
2. People with stomach problems
High-salt foods can reduce the viscosity of the protective mucus in the stomach, diminishing its protective effect on the stomach wall. This allows harmful substances in food to more easily affect the stomach wall, thereby promoting various stomach diseases. Epidemiological studies have shown a positive correlation between salt intake and the risk of stomach cancer.
3. People with osteoporosis
When sodium intake is too high, the body works to excrete it, but this simultaneously increases the excretion of calcium in the urine. For people with osteoporosis, this is like adding insult to injury. Therefore, the saying "less salt means more calcium" is absolutely correct.
4. Kidney disease patients
Excess sodium is excreted by the kidneys, so eating more salt significantly increases the burden on the kidneys. Therefore, kidney disease patients must strictly control their salt intake.
5. People who frequently get headaches
Research has confirmed that high salt intake may be closely related to headaches. Friends who often suffer from headaches might try reducing their salt intake.
6. People who are prone to edema
It has long been known that a high-salt diet can promote tissue edema. Women who suffer from premenstrual syndrome (fatigue, listlessness, mood swings) should proactively control their salt intake and eat lighter foods before their menstrual period.