Salt is needed for the proper functioning of our body. Our daily requirement of salt according to WHO recommendation is 5g (1 tsp). Salt has Na ion which is needed for maintenance of our body fluids and functioning of various cells including our nerves and muscles.
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| Pic courtesy guardian.co.UK |
Salt also increases the palatability of our diet but the taste for salt is acquired as a habit. You can always get used to a smaller amount of salt with time.
How do we obtain salt for our daily needs?
Salt is found naturally in the foods we consume. We also add salt to our foods when we cook.
What foods have a high
salt content?
Some foods have a higher salt content due to added salt during preparation. These include;
Dry fish, tinned fish, jadi
Chips, snacks with salt and savoury flavourings, murukku, savoury biscuits
Pickles, lunu-dehi, sauces, chutneys
Seasoning cubes, yeast extracts with high salt content (marmite, vegemite)
Processed meats and fish like ham, bacon, smoked and salted beef and fish, sausages
Salted butter and margarine
Canned vegetables
Bread also contain more salt than we think
What will happen if you have a high intake of salt?
A high salt intake leads to high blood pressure and strokes. It may also contribute to developing stomach cancers. People who have high blood pressure (hypertension) should restrict their salt intake.
What are healthier food choices?
Eat fresh vegetables and fruits instead of canned / tinned foods
Eat fresh fish instead of dried fish and jadi
Take fresh salads without the salad dressing
Unsalted butter and cheese instead of salted butter and cheese
How can we reduce our salt
consumption?
Sri Lankans tend to eat a lot of salt containing foods and add salt to most of the food items we eat and drink. To reduce your salt intake and be healthier:
- Eat foods which have less salt like fresh fruits, vegetables, fish, meat, eggs, green leaves etc
- Reduce the consumption of food items which contain a high amount of salt (mentioned above).
- While cooking add less salt than what you have been adding usually. Although it seems difficult at first, with time you will get used to eating foods which have less salt.
- Add more spices, herbs and lime as a substitute to adding more salt while cooking. It will also enhance the flavour of the food. This can help you reduce the salt which you add to your food.
- Do not add salt to rice while cooking. This is a common habit of many of our housewives which should be changed for good.
- Do not keep the salt shaker on the table. It may tempt you to add salt to your foods unnecessarily.
- Do not add salt to any of the food items given to infants(less than 1 year of age). It will prevent them from getting used to the salt taste and they will be satisfied with less amount of salt.
Always use iodised salt
Iodine helps to form thyroid hormones which are essential for physical and mental wellbeing. Therefore salt is fortified with iodine. To protect the iodine in your salt, always store salt in a dark coloured bottle and add salt when food is almost cooked. Heat tends to destroy the iodine which is fortified in the salt.
(The writer is attached to the Health Education Bureau) |
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