Advantages and Disadvantages of Salt Health Tips

Salt is requirement for Health 

Salt is called the king of flavors. Salt is added to the diet everyday. Even the taste of mountain and sea will be chewed with wax. Salt is not only an important condiment, but also an indispensable substance for maintaining the normal function of human organs. Some people taste heavy and eat a lot of salt, while others eat very lightly. 

The benefits of salt Health details 

Salt can regulate the balanced distribution of water in the body, maintain the osmotic pressure inside and outside the cell, participate in the formation of stomach acid, and promote digestive juice Secretion, increase appetite, and at the same time ensure the pH required for pepsin (A type of enzyme that breaks down proteins into smaller amino acids) , maintain the balance of acid and alkali in the body and the normal circulation of body fluids. Common table salt includes refined salt, low sodium salt, iodized salt, zinc salt, blood salt, anti-caries salt, vitamin B2 salt and so on. Currently, the World Health Organization recommends 5 grams of daily salt intake. Visually speaking, 6 grams of salt can fill a beer bottle cap, 5 grams is not to fill the bottle cap too much. 

The danger of excessive salt is prone to osteoporosis and even fractures: 
Too much sodium salt in the diet, when the renal tubules are reabsorbed, too many sodium ions and calcium ions The competition will increase the excretion of calcium and destroy the dynamic balance of bone metabolism, so it is prone to osteoporosis and even fractures. 

Osteoporosis means porous bone, a disease in which the quality and density of bone are reduced.

Increase the burden on the kidneys: Excessive salt intake will cause pathological changes in kidney blood vessels, increase the burden on the kidneys, thus affecting kidney function and accelerate the decline of kidney function in patients with kidney disease. 
Cause gastritis: After eating too much salty food, the osmotic pressure of table salt will cause direct damage to the gastric mucosa, causing edema, erosion, bleeding and necrosis. 

High blood pressure: If there is too much salt, the blood sodium level will rise naturally, causing a series of problems such as blood sodium retention, which eventually leads to high blood pressure. 

Causes hair loss: Salt can cause water retention in the body, and it can also cause water retention in the scalp, which affects the normal growth and metabolism of the hair, and also provides good conditions for bacterial growth, thus stimulating sebum secretion and causing increased dandruff , Aggravating the phenomenon of dislocation. 

Healthy Tips For home cooking:
You can use the "salt control spoon" to strictly control the amount of salt. People with heavy tastes can add a little vinegar when cooking to help them adapt to less salty foods. Additionally potassium salts may be appropriately substituted for sodium salts.

Tips for Limiting Salt in Cooking 

1. When cooking, season with soy sauce, bean paste, sesame sauce, or use onions, ginger, garlic and other spices to enhance the flavor. The salt content of 5 grams of soy sauce and 20 grams of soybean paste is only equivalent to 1 gram of salt, and cooking with them tastes better than using salt directly. 
2. Use vegetables with strong flavor, such as tomatoes, onions, mushrooms, etc., to cook and enhance the taste together with light foods, such as tomato scrambled eggs. 
3. Try to change the cooking method of vegetables as much as possible. If you can eat it raw, you can eat it raw. The remaining vegetable broth can be frozen for later use. 
4. Frying dishes should be put in salt when they are out of the pot, so that the salt will not penetrate into the dish, but will be evenly scattered on the surface, which can effectively reduce the amount of salt intake. 
5. Fresh fish can adopt the method of less oil and less salt such as steaming and oil immersion; meat can also be made into garlic white meat, spicy white meat, etc., which can improve the flavor and reduce the salt intake. 6 The soup should be light, without salt, it is enough to use mushrooms, fungus, kelp, etc.

Be wary of invisible high salt 

1. Sauce, sausage, roast chicken, bacon and other cooked foods have a salt content 1 to 2 times higher than ordinary dishes. When eating, reduce the salt content of other foods to avoid excessive salt intake. 
2. When purchasing seasonings, such as MSG, tomato sauce, garlic salt, sand tea sauce, oyster sauce, bean paste, sweet noodle sauce, tempeh, shrimp oil, etc., you must first read the label clearly, pay attention to the sodium content. 
3. Frozen shrimp and other foods should be washed with water before eating, this can also reduce the intake of salt. 

Health Tips: Iodine salts are prone to iodine failure due to oxidative decomposition, so they should be stored in a color-sealed container in a cool, dry place. Try to avoid using iodized salt to cook, cook and cook for a long time to reduce the loss of iodine.


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  1. Excess sodium increases blood pressure because it holds excess fluid in the body, and that creates an added burden on the heart. Too much sodium will increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. And, 1 in 3 Americans will develop high blood pressure in their lifetime
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