It is not accidentally called white gold, since salt is an integral part of cooking, while it also has health benefits. Excessive love for salt, however, and its over-consumption can prove to be particularly dangerous. See what to watch out for.
Its benefits
However, not to be outdone, we begin by saying its health benefits:
* Sodium (one of the chemicals found in salt) helps retain fluids and nutrients in cells and transmits information within nerves and muscles.
* In addition, sodium is responsible for regulating the balance of fluids and pH in the body.
* The right amount of salt prevents fermentation and sepsis in the stomach, helps the proliferation of red blood cells, prevents constipation, facilitates digestion, contributes to the secretion of gastric fluid and helps burn certain foods.
* It is one of the biggest allies in the kitchen, since in addition to delicious taste in food it is also a very good ingredient for food preservation. In fact, for many years it was the only practice for food preservation (they salted meat, fish, cheese, olives and butter to extend their lifespan).
* Did you know that salt lifts the mood? In particular, according to researchers from the University of Iowa, those who are deprived of sodium chloride - or otherwise salt - avoid activities that offer them pleasure.
Its negatives
* Excessive salt consumption can increase blood pressure as well as the risk of stroke and heart disease.
* In addition, excessive salt consumption often predisposes to some serious diseases, such as osteoporosis and asthma.
* Another danger behind high salt intake is the appearance of obesity that threatens both adults and children.
How much salt can you consume daily?
As can be seen from the negative effects on health, what harms is not the salt itself but its over-consumption. As the body needs a small amount of salt every day to be able to perform a number of basic functions, the percentage you need to consume is very small, less than 1-3g. per day or ¼ - ½ kitchen soup depending on age, with children having to take the smallest recommended amount.
Children and salt
The eating habits that you follow in your childhood follow you for a lifetime. So it is good for children to get used to a healthy diet, where salt will be present but in the right amount. Wondering how to do it right?
* Prevent children from "loving" very salty foods. When they get used to a high-salt diet from an early age, they will develop a taste for salty flavors, which they will maintain in adulthood.
* Put the children in the kitchen! At every opportunity, encourage children to get involved in cooking, where you can teach them how to spice up their food more intelligently using more herbs, spices and citrus fruits and less salt.
Which foods are high in salt?
If you think you only get the salt you add to your food, you are wrong. In fact, 75% of the salt you take in every day is already present in some foods. Typical examples are processed, prepared or packaged foods, some pastries such as cookies and croissants, cold cuts and snacks such as chips.
How to control salt intake
* Prefer foods that you cook at home and in which you control the amount of salt and avoid frequent consumption of ready meals, such as pizzas and ready-made sauces.
* Avoid adding salt when using salty ingredients in food, such as olives, anchovies, capers, cheeses and cold cuts.
* Always try the food before salting it, as you may not need extra salt. Remember, after all, that you can always add more salt but you can never remove it.
* Prefer to add less salt to food. For more flavor add plenty of herbs, spices and citrus fruits.
* Always read food labels, as salt is often hidden in foods you might not have expected.
* A good way to remove excess salt from canned tuna is to rinse it before eating. It is also good to skimp on foods that are preserved in brine, such as feta cheese, capers and olives.
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