Salt is one of the most used condiments by humanity throughout history and by almost all the cultures we know today. For example, one of its first uses was as a food preservative to prevent its deterioration.
What we commonly know as „Salt” has the chemical name „sodium chloride”, and in addition to being added to food externally, it is part of the natural composition of the vast majority of foods.
Salt consumption is important for our health, as it has a crucial role in the functioning of the body and if we absolutely eliminate it from our diet it would cause great imbalances in our body and deteriorate our health. Although low consumption is dangerous, high consumption is even more so since it is related to a variety of diseases and conditions, which usually manifest themselves in adulthood, but a good nutritional education about salt in childhood and adolescence can be the difference for a healthier adulthood.
It is important to understand how salt works in our body. One of its components, sodium, is a necessary nutrient for the body, as it helps regulate the balance of fluids in the body and supports the proper functioning of nerves and muscles. However, consuming too much salt can have negative consequences on one’s health.
These consequences include:
- High Blood Pressure
Excessive salt consumption can increase blood pressure, leading to
hypertension. High blood pressure can damage the arteries, making them less
elastic and increasing the risk of heart disease and stroke. - Cardiovascular Disease
Consuming too much salt over a long period can lead to an increased risk of
developing cardiovascular disease later in life. Cardiovascular disease is a leading
cause of death worldwide, and reducing salt intake is one of the key strategies to
prevent it. - Kidney Disease
Excessive salt consumption can also increase the risk of developing kidney
disease. The kidneys help regulate the body’s fluid balance, and consuming too
much salt can put extra strain on them, leading to kidney damage over time. - Obesity
Eating foods that are high in salt can increase the risk of obesity, which can
lead to a range of health problems. Consuming salty snacks and fast food, which are
often high in calories, can lead to weight gain and an increased risk of obesity.
So, how much salt should one take in order to keep a healthy balance?
According to the World Health Organization (WHO), children aged 2-15 years should
consume less than 5g of salt per day, while teenagers aged 16-18 years should
consume less than 6g per day. Unfortunately, many children and teenagers exceed
these recommended limits, putting their health at risk.
Other studies indicate “that the tolerable upper intake level for sodium is 1900
mg/day for children from 4 to 8 years old; 2200 mg/day for children aged 9 to 13
years old and 2300 mg/day for those aged 14 years and older.”
Here you have some practical tips to maintain a healthy salt intake, children
and teenagers you should adopt the following habits:- Eat More Whole Foods
Whole foods, such as fruits, vegetables, and whole grains, are naturally low in
salt and are an excellent way to meet the body’s nutritional needs without consuming
too much salt. Encourage children and teenagers to eat a balanced diet that includes
plenty of whole foods. - Read Food Labels
Reading food labels is essential to determine the salt content of processed
foods. Many packaged foods, such as ready meals, snacks, and condiments, contain
high amounts of salt. Teach children and teenagers to check food labels for salt
content and choose low-salt options whenever possible. - Cook at Home
Cooking at home gives you more control over the salt content of your meals.
Encourage children and teenagers to learn how to cook and prepare meals using
fresh ingredients and spices instead of relying on processed and pre-packaged
foods. - Reduce Salt Consumption Gradually
Reducing salt consumption gradually is key to maintaining a healthy balance.
Start by reducing the amount of salt added to meals and snacks and encourage
children and teenagers to use alternative seasonings, such as herbs and spices.
Salt intake is a crucial component of children and teenagers’ nutrition, but
excessive consumption can lead to serious health problems. It’s essential to monitor
the amount of salt in your child’s diet and adopt healthy habits, such as eating more
whole foods, reading food labels, cooking at home, and reducing salt consumption
gradually. By doing so, you can help your child by reducing their risk of developing
health problems associated with excessive salt consumption. By making small
changes to their diet and lifestyle, you can help your child maintain a healthy balance
of salt intake and support their overall health.
Encouraging children and teenagers to develop healthy habits around salt
consumption can be challenging, but it’s worth the effort. By educating them on the
risks associated with excessive salt consumption and modeling healthy behavior,
you can set them up for a lifetime of good health. Remember that small changes can
make a big difference, so start by making one or two changes today and continue to
build on those habits over time.
- REFERENCES
- He, F.J. et al. (2013). Salt intake and cardiovascular disease: why are the data
inconsistent? European Heart Journal, 34(14), 1034-1040. doi:
10.1093/eurheartj/eht391 - World Health Organization. (2012). Guideline: Sodium intake for adults and
children. Retrieved from https://www.who.int/publications/i/item/9789241504836 - Centers for Disease Control and Prevention. (2019). Salt. Retrieved from
https://www.cdc.gov/salt/index.htm - World Action on Salt and Health. (2021). Children and salt. Retrieved from
https://www.worldactiononsalt.com/less/children/ - American Heart Association. (2021). Sodium and salt. Retrieved from
https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-t
o-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
/sodium-and-salt