Points to Consider in Salt Consumption

Dietician Salih Gürel gave important information about the subject. In our country, people immediately turn to salt without tasting the food. 3,5 times more salt than the normal amount of salt is consumed. The human body needs very low sodium minerals. Although high sodium consumption is known to cause serious health problems, many people in the world consume much higher amounts of sodium than they should.

One of the rules of a healthy lifestyle is to consume salt to meet the daily sodium need. The daily sodium requirement is 2400 milligrams. This amount can be met with around 5 grams of salt per day. In studies conducted in our country, men consume 19.3 grams of salt per day and women 16.8 grams. The average consumption amount reaches 18 grams. In other words, we take about 4 times the amount of salt we need to take. This situation is scary.

In terms of consumption among regions, Central Anatolia and the Mediterranean Region lead the way. Aegean Region is in the last place in the ranking. Salt consumption per capita in Europe is around 10 grams. Some of the sodium intake comes from the natural structure of foods, most of it from ready-made foods (70%), and some from food prepared at home.

There is a close relationship between salt consumption and hypertension. In addition, excessive salt consumption increases calcium excretion in the urine, causing calcium loss from the bones. To reduce salt consumption; Salt should not be added to dishes regardless of their taste. The labels of the ready-made products purchased must be read. Salt should not be used on the table. Spice and parsley, mint, thyme, dill, fennel, basil should be preferred instead of salt. Pickles, ketchup, mustard, soy sauce, etc. The salt content of foods is too high. These foods should be avoided or consumed sparingly. You should drink plenty of water. Water generally contains little sodium. Vegetable and fruit consumption should be increased. Fresh and less salty or salt-free foods should always be preferred. You should drink plenty of water and check the sodium content of bottled and mineral water from the label. If meals are eaten outside the home, less salty foods should be preferred. Since salt is also lost in case of diarrhea, some salt should be taken with water. Salt consumption with water should be increased a little, as sodium is lost during physical exercise, in extreme hot weather or when exercising excessively.