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How much salt is too much salt in our daily diets?

Salt. What comes immediately next in your mind? Taste! That’s right. Salt is our ultimate kitchen king, one of the most important components for imparting taste in our food. But not just the taste; salt plays a vital role in maintaining a balanced health. We have an impressive variety of salts available in the market, all having their own share of taste, nutritional benefits, and uses.  There is table salt, Kosher salt, Himalayan Pink salt, Black salt and many other salts that probably a chef can easily name better. Out of all these, it is particularly advised to use salt in food that contains less amount of sodium and more trace elements, especially iodine. Here’s some chemistry, guys.  

Nowadays, Iodine mixed with table salt is gaining popularity due to various health benefits associated with it. Iodine is one of the major micronutrients essential for human health and is a part of various dietary supplements.  

Role of iodine in our body:  

  1. Thyroid hormones

    Iodine plays a starring role in developing thyroid hormones, which are key regulators of growth, metabolism, and differential functions. Its delicate balance is crucial to maintain for ensuring optimum thyroid hormone synthesis. 
  2. Mental development

    Iodine helps in the development of the brain and nervous system, regulating coordination and sensory efficiency [1] 
  3. Bone health

    Iodine is important for skeletal maturation. Iodine deficiency can lead to potentially reduced linear body growth and delayed bone maturation.  
  4. Hormones

    An exciting yet intricate network of hormones is associated with iodine. These hormones are varied and affect the overall functioning of the body. Slight changes in iodine intake may lead to an imbalance and hence, serious consequences [2] 
  5. Pregnancy and infancy

    Iodine also plays a vital role in pregnancy for proper brain and bone development. It is also an important nutrient for the significant development and functioning of infants.   

With so many advantages, it is safe to say that iodine is the ultimate king of the body’s metabolism! This certainly explains the rising popularity of fortified iodine supplements.   

How much salt should we eat?  

Generally, the recommended amount of iodine intake per day is between 0.1-0.2 mg. The amount of sodium intake recommended by WHO is around 2000 mg. However, due to fast-changing lifestyles and, of course, our bittersweet love for junk food, the daily consumption of sodium is increasing. Sodium-rich foods such as chips, canned foods, pizzas, and other kinds of fast foods have now become a routine diet, especially in developed countries. The average sodium intake of Americans is 2400 mg, which is, alarmingly, far more than what the body needs. No wonder diabetes and cardiovascular issues are on the rise now.  

Similarly, we need to ensure proper and recommended intake of iodine since it is a micronutrient. Deficiency of iodine is responsible for health problems like hypothyroidism, goiter, thyroiditis, and auto-immune disorders [3]. You can easily identify the common deficiency symptoms such as swelling of thyroid glands, fluctuating weight, fatigue, dry skin, and constant thirst. On the contrary, an excess of iodine leads to hyperthyroidism or thyroid autoimmunity. The basic symptoms of iodine toxicity include nausea, vomiting, diarrhea, and shock. Fluctuating weight status is common in thyroid imbalance. Indeed, a very delicate micronutrient!  

How to reduce excess salt intake?  

Now we know why consuming the right kind and amount of salt is very important. There are simple ways by which one can balance their salt intake.  

  1. Choose low-sodium, reduced-sodium, or no-salt-added products when available.  
  2. Choose fresh foods over processed, salty packaged foods.  
  3. Skipping frozen dinners like pizza, fast foods, and canned mixes instead of fresh fruits and vegetables.  
  4. Going for iodized salt with added nutrients.  
  5. Consumption of multivitamin supplements.  

Multivitamins are a great way to check your salt intake and ensure you get your daily dose of iodine. Incorporated with other vitamins and minerals, multivitamins support various body functions, such as boosting immunity, providing serum-protein balance, supporting bone and joint health, and providing hormonal support.  

Keeping this essential element in mind, we have scientifically designed the perfect multivitamin for women and also for men to fulfill their daily intake of iodine and other multivitamins. These multivitamin capsules combine essential bio-actives along with vegan omega oil to ensure fast absorption.  

Wrapping Up!  

Salt is not just an ingredient for taste but also controls most of the significant functions of our body. Limited and consistent intake of salt is important for the overall well-being of our body. We cannot handle too much salt, not just in our daily food but also in our bodies. Safe to say, the battle against high salt still continues, but patience is always rewarding. Small basic steps towards cutting down excess salt will reap healthy benefits over time.  

References:  

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