Je!  how much salt is healthy?

Je! how much salt is healthy?

Salt production © Pixabay

Too many side effects and too little, how much do we need to be healthy?

Dr. Dagmar Brüggemann and Maria Leopold, MSc., Emphasize the important role of salt in diet and exercise, but also the risk of cardiovascular risk.

They also offer mitigation tips

Salt has a variety of functions and performs vital functions in the body for water balance, control of blood pressure and performance of muscle movements and nerve signals. The experts live in a discussion on the topic “Life Salt” and therefore insist that salt intake must be viewed in a different way: Very low intake of sodium chloride or severe loss, for example through excessive sweating, being negative. harmful to health as well as too much salt. The relationship between the amount consumed and the possible health outcomes defines the curve of J. Dr. Dagmar Brüggemann, head of the Institute for Meat Safety and Quality at Max Rubner Institute, and Maria Leopold, MSc., A nutritionist at LKH-Univ. Klinikum Graz, mention bread, meat products and cheese as the main sources of salt in our consumption systems. Reducing salt intake is possible to some extent in the product, but can also be saved when preparing it yourself.

The average intake is 1,500 mg per day

The estimated value of adequate sodium intake is 1500 mg per day, which is contained in approximately 4 g of table salt. The WHO recommendation is a maximum of 5 g. However, according to the Austrian Nutrition Report 2017, we consume about 6 to 8 g of salt per day. This is a problem because too much salt can cause an increase in blood pressure even in healthy people. Especially for older people and people who are sensitive to salt, the risk of cardiovascular consequences increases due to ongoing salt intake. However, only about a third of people suffer from salt allergies. In 50 to 70 percent, salt consumption has no effect on blood pressure.

Three main sources of salt

Salt is considered the first preservative and is still an important ingredient in food preservation. The principle behind it is simple: salt clogs water, food dries out, which is why no bacteria can live in it. As a result, foods such as meat and meat products have a long shelf life. Salt also enhances the taste and technological functions by affecting the solubility of the ingredients. But you can also use salt to break down protein structure and adjust the structure of food in the way we want. This is especially important for muscle mass or bread crumbs.

Eighty percent of the salt used daily comes from processed products. Bread is the main source of food, as it is widely consumed in our culture. It has the largest components as well as meat and cheese products. These three groups already contribute 60 percent of the total intake and provide a good chance of reducing salt intake. Good nutrition and consumer education are also important to increase awareness of the major sources of salt and the consequences of overeating, as well as to support food choices and reduce salt intake. For example, nutritionists recommend people who should focus on their salt intake to eat meat and sausage products with sodium content below 450 mg / 100 g, and those with more than 1000 mg / 100 g are completely disappointed. Cooked ham or fresh meat that you can clean is suitable, for example, when raw sausages and ham are usually above this value.

One factor in the high sodium content in meat and sausages is the nitrate salt used for storage. It binds to heme molecules such as muscle-colored myoglobin. On the one hand, this creates a normal red meat color, on the other hand, curing nitrite salts provide protection against oxidation and develops antimicrobiological effects, for example against the bacterium Chlostridia botulinum. However, healing nitrite salts also release nitrosamines into the body, which are carcinogenic in large quantities. However, the recommendation not to eat more than three portions of meat and meat products per week should not be changed. After all, cured products make up only a fraction of the total consumption of meat. When roasting frozen meat products, you do not need to worry if they end up on the grill from time to time. In – as recommended – moderate amounts, the risk of cancer increase due to meat consumption cannot be ruled out.

Eat slowly and enjoy

Many food producers are striving to reduce the salt content in their products. In the area of ​​technological impact, alternative salts are being tested, the recipes for which are calculated. However, alternatives such as potassium are often bitter and have a negative effect on taste. To get your kitchen with a little salt, you can use herbs and spices. Experts also recommend taking time to eat and chew better. This dissolves more salt and increases the taste level.

Platform. nutrition today

The Nutrition Today ( platform was established in Vienna in 1991 and focuses on its activities to promote nutrition and health-related information to human imagery from educated and responsible users. sees itself as a center of competence in which the scientific expertise for all questions related to nutrition, nutrition education and nutritional ecology as well as living lifestyles are integrated. seeks to develop practical solutions that are widely accepted through factual information, open and transparent dialogue and a comprehensive transfer of knowledge between business, science, politics and consumers. A scientific advisory board consisting of representatives from all relevant disciplines assists in its activities. The work of the association is primarily supported by contributions from party members, which are provided by key companies in the food industry.

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