HOW MUCH SALT DO WE NEED AS HUMANS?

According to Wikipedia, salt "is a mineral compound primarily constituting of sodium and chloride (NaCl), a chemical compound belonging to the larger class of salts, although, there are other classes or types of salt; salt in its natural form as a crystalline mineral is known as rock salt or halite. Salt is present in vast quantities in seawater, where it is the main mineral constituent. The open ocean has about 35 grams (1.2 oz.) of solids per liter of sea water, a salinity of 3.5%". Salt is one of the oldest and paramount food seasonings and salting is an important method food preservation. It is found in almost everything we eat.

It is estimated that the body needs 186mg of salt per day to function properly. It might be impossible to consume this little. Therefore, the Institute of Medicine (IOM) recommends that adults consume 1,500mg (1.5grams) of salt per day. Also, the IOM, USDA and the US Department of Health and Human Services recommend that healthy adults limit their daily salt intake to less than 2,300mg (2.3 grams), which is equivalent to one teaspoon of salt.

Salt must be taken in the right proportion, not too much and not too little, as inadequate amount of sodium in your diet can also lead to low blood pressure (hypotension).

The health benefits of salt in our diet include the following:

* One, it helps the thyroid function properly and prevents low blood pressure.

* Two, it promotes healthy hydration levels and electrolyte balance necessary for the organs to function properly.

* Three, your nervous system and muscle contractions rely on sodium and chloride ions for regulation. Your cells, muscles and tissues need water, and salt helps these parts of your body maintain the right amount of fluid. Inadequate hydration can cause dehydration, making you more susceptible to muscle cramps, dizziness and fatigue.

* Lastly, salt is essential for digestion and absorption of your food. When your taste buds taste salt in your food, an enzyme called salivary amylase is secreted in your mouth that helps in breaking down your food.

While salt may be nature's antidepressant, as sodium levels rise in the blood, the kidneys produce more of a feel-good hormone called oxytocin, which lowers blood pressure, pain and anxiety levels.

On the other hand, consumption of too much salt can be hazardous to the body. Some of the harms it causes to the body are:

* High blood pressure: If you are already suffering from high blood pressure, then try reducing your salt intake. This could help reduce your risk of heart disease and stroke.

* Fluid retention: This can be caused by hormonal changes, hot weather and high intake of salt. It is characterized by swelling in the hand ankles and feet and aching or stiffness. Reducing your salt intake and drinking more water can help alleviate this condition.

* It increases the risk of cardiovascular diseases. This is because ingesting sodium triggers a domino effect. It also increases the risk of hypertension, stroke and heart attack.

Finally, to avoid all these diseases mentioned above, reduce your salt intake by cooking with the right amount of salt. Also, try to check the labels of canned and packed food, especially soup, pasta sauce and canned vegetables, for the quantity of sodium in them.