Salt, being a natural mineral source, provides many benefits on the nervous system, muscular system and biological health. Experts point out that many breakfast, deli and snack foods contain hidden salt and warn that excess salt consumption can lead to serious health problems such as cancer, heart failure and chronic kidney diseases.
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü stated that excess salt consumption invites health problems and drew attention to the danger of hidden salt.
Provides electrolyte balance in the body
Stating that salt has a very important place for health thanks to the minerals it contains, Nutrition and Diet Specialist Özden Örkçü said, "In the absence of salt mineral, the nervous system and muscle system are negatively affected. Lack of salt, which is a natural antidepressant, can cause depression. Salt, which provides electrolyte balance in the body, prevents muscle cramps when consumed in sufficient quantities. Otherwise, excessive water accumulation may cause serious health problems. It is also very important for maintaining blood quantity and blood pressure balance."
Salt deficiency leads to depression
Stating that salt deficiency negatively affects the nervous system, Örkçü said, "As the salt content in the body decreases, the nervous system cannot function function functionally. Therefore, muscle movements are restricted. As long as salt deficiency continues, all systems can be affected in a chain. The risk of depression increases due to salt deficiency in the body. This effect of salt has also been proven by a study conducted in the USA."
Beware of hidden salt in these products!
Örkçü shared the following important information about foods containing hidden salt and salt amounts:
- Olives are an indispensable part of Turkish breakfast, but the salt content in olives can reach 10 percent. When you eat 5 olives, which weigh around 15 grams each, you take more than 5 grams of salt, which is your daily salt requirement. For this reason, it is useful to prefer unsalted olives. Cheese varieties are among the breakfast products that contain hidden salt like olives.
- Delicatessen products such as sausage, salami, sausage, bacon and roasted meat contain significant amounts of salt. Sausage, sausage and bacon usually contain around 5 percent salt.
- Many people love pickles. However, the salt content of pickles is quite high. For example, 100 grams of pickled cucumber usually contains 2.5 grams of salt, half the daily requirement.
- Commercially available ready-made buttermilk usually contains 0.6% salt. This means that there are 1.2 grams of hidden salt in a glass of buttermilk, which means that a glass of buttermilk alone meets almost a quarter of your daily salt requirement. On top of that, most people add additional salt to buttermilk. Make your own buttermilk and do not add salt.
- It is beneficial to consume no more than 50 grams of raw nuts every day, but in our country, nuts are generally liked salted and roasted. As a result, the benefits of nuts are lost as well as the excessive intake of salt.
- Biscuits and crackers are found in most people's cupboards or drawers at work as a snack with tea. Sweet biscuits contain about 600 mg per 100 grams and salty biscuits and crackers contain about 750 mg per 100 grams. Crackers are also a hidden source of salt.
- Ready-to-eat potato and corn chips are among the most consumed snacks. Especially when watching a game or a movie en masse, consumption can often be exaggerated due to excitement. On the other hand, there are 4 grams of salt in 100 grams of potato chips and 2.5 grams of salt in 100 grams of corn chips. In other words, when you eat a normal-sized packet of 80 grams of chips, you take more than half of your daily salt consumption.
- Cola and soda type beverages are frequently consumed, but even if you drink the sugar-free ones and avoid the sugar content, the hidden salt remains. A glass of cola or soda contains around 200 to 300 mg of sodium, the equivalent of 500 to 600 mg of salt, which is one tenth of your daily salt limit. Soda and cola are both salty and sugary. Mineral water and soda are common drinks, especially on hot days and sometimes as a digestive. However, a glass of mineral water or soda contains about 100 mg of salt.
Danger of heart attack in hidden salt!
Nutrition and Diet Specialist Özden Örkçü drew attention to important points about the harms of hidden salt:
- Due to excess salt consumption that affects the kidneys, water retention in the body increases and blood volume increases. Increased blood volume leads to increased blood pressure. High blood pressure causes serious disorders in the body.
- Increased blood pressure when excess salt is consumed causes plaques to form in the vessels over time. This leads to hardening of the arteries and heart diseases. It increases the risk of developing health problems such as stroke and heart attack.
- Sodium naturally attracts water. When too much salt is consumed, the body retains fluid. Fluid retention in the body shows symptoms such as joint stiffness, weight gain, sweating in the hands, feet and wrists and enlargement in the abdomen. Chronic kidney diseases, heart failure and joint pain may occur.
- Excess salt consumption can also cause fluid loss in the body. The body needs more water to balance the excess sodium taken into the body due to salt. If the need for water is not fully met, the body starts to meet its needs from the cells. Over time, complaints such as excessive thirst, stomach problems, vomiting and diarrhea occur.
- The body cannot absorb calcium due to excess sodium intake. This leads to a decrease in bone mass and an increase in bone pores. Menopausal women, diabetics and people who are prone to osteoporosis should therefore pay close attention to salt consumption. Diet programs containing excess salt increase the risk of bone fractures and deform the skeletal system.
- Excess salt taken into the body that cannot be used increases the filtration load on the kidneys. It causes an increased risk of crystal formation in the kidneys. In this case, the kidneys are negatively affected and exposed to many health problems.
- Excess sodium invites nervous system diseases. It increases the risk of cancer and stomach ulcers.
- Excess sodium also negatively affects hormone balance. Excess salt prevents the transportation of nerve messages. Many depressive complaints such as tremors, dizziness and difficulty in perception are experienced.
Avoid ready-to-eat foods
Stating that bread is widely consumed in our country, 400 - 500 grams a day, Örkçü said, "100 grams of bread contains an average of 1.5 - 2.0 grams of salt. As in the whole world, the 'Action Plan for Reducing Excessive Salt Consumption' is being implemented in our country to reduce salt consumption. In order to be protected from the harms of hidden salt, it is necessary to read the labels on ready-made products well and to stay away from consuming ready-made foods with unknown content."
