Savoury foods need salt to bring out the flavour; lesser amount of salt leaves a bland taste to the food. We have heard story of the king who banished his daughter. who in contrast to her sisters, told him that she likes him as she likes salt, but realised what she meant when salt was omitted from his food.

Small amounts of salt are essential for our health — about one gram per day for adults and less than that for children; in fact sodium, one of the components of salt, is key to many cellular functions. That is the reason why if you sweat a lot or lose too much water due to diarrhoea or vomiting, doctors recommend the intake of salt solutions like Oral Rehydration Salts (ORS) to balance the lost salt / sodium in the body. However, health experts have been warning for a long time against excessive use of salt as it can cause many health problems, especially cardiovascular diseases.

High blood pressure and cardiovascular disease: High intake of salt causes water retention and promotes abnormal influx of water molecules in blood vessels, which in turn increases blood volume and blood pressure. Raised blood pressure is a major risk factor for coronary heart disease. Higher salt intake can lead to your heart becoming abnormally large and heart vessels becoming thinner. This can lead to symptoms like chest pains, breathlessness and chronic fatigue, as well as increase the risk of cardiac arrest and heart failure.

High blood pressure is also an important risk factor for stroke.

Osteoporosis: Increased salt intake can result in loss of calcium from bones, which is excreted in the urine, leading to osteoporosis. It is a condition that causes the thinning of bones, making them brittle and prone to fractures.

Why omit it completely when a bit of salt can make certain healthy foods, particularly tangy or bitter vegetables, far more palatable?

Kidney disorders: Excess calcium and sodium from the high salt diet which are not needed by the body are excreted through the urine. This puts strain on the kidneys, leading to increased build up of calcium and kidney stones.

Water retention: A high salt intake causes us to retain water. This happens as excessive sodium in the blood draws water out of the cells and into the tissues; fluid-filled tissues result in bloating and swelling, especially in lower parts of the body.

Digestive problems: Sodium regulates the acid-base balance of blood and body fluids. Too much salt can trigger acid reflux and cause heart burn and long-term damage to the upper digestive tract, which puts one at a greater risk of duodenal and gastric ulcers.

Electrolyte and hormone imbalance: Too much sodium can affect both electrolyte and hormone balance in the body. It can hinder the conduction of nerve impulses and result in symptoms like dizziness, muscle cramps and shakiness.

However, we cannot omit salt from our diet as it is essential for healthy functioning of the body; in fact, it is one of the basic elements of which our bodies are made. Every cell in the human body is dependent on the presence of sodium — a component of salt.

Retains hydration: Salt is necessary for hydration, and that is why it is used in electrolyte drinks (with carbohydrates, sodium, and potassium) used for rehydration. You can make your own electrolyte drink with lemons, limes, oranges, salt, honey/ sugar and water.

Regulates blood sugar: It is said to aid in blood sugar control by improving insulin sensitivity; hence, is important for diabetics not to restrict salt intake.

Thyroid function: Salt contributes to a healthy thyroid because of its iodine content, and supports thyroid function by reducing circulating stress hormones.

An antihistamine: Salt provides the body with a strong natural antihistamine. A pinch of salt sprinkled on the tongue may help to improve an allergic reaction.

Sleep aid: Salt suppresses stress hormones and increases metabolic rate. It is said that a few grains of salt in a glass of water help you sleep more soundly.

Salt provides the body all essential minerals and trace minerals that it needs to thrive.

It enhances absorption of nutrients through the intestinal tract.

Published in Dawn, Sunday Magazine October 11th , 2015

On a mobile phone? Get the Dawn Mobile App: Apple Store | Google Play