Salt, which is among the sine qua non of meals, is known as the most frequently consumed spice. Excessive consumption of salt, which is thought to add flavor to the taste of food, can cause very risky situations. Stating that it is not possible to give up salt, the vital importance of which is indisputable in order to lead a healthier life, it is possible to prevent the deadly health problems that will be brought by reducing the daily intake, Nephrology Specialist Prof. Dr. Murathan Uyar said, “Start by giving up the habit of removing the salt shaker brought to the table and adding salt to the food without tasting it. It is calculated that 2.5 million deaths in the world can be prevented if salt intake is restricted.
ATTENTION TO DAILY SALT CONSUMPTION
Nephrology Specialist Prof. Dr. Murathan Uyar gave information about the harms of excessive salt consumption due to the 14-20 March World Salt Awareness Week. Defining salt, Prof. Dr. Uyar said, “Salt is a substance that is composed of sodium (Na) and chloride (Cl) and is commonly found in the world. Salt consists of 40 percent sodium and 60 percent chloride ions. “There is 1 gram of sodium in 2.5 grams of salt,” he said.
IT IS IN MANY FOODS
Explaining in which foods salt is found, Prof. Dr. Uyar said, “Sodium, which is naturally found in most foods, is also found in salt-processed foods, baking powder, carbonate, mineral waters and in the composition of many drugs. Salt, which is used in food preparation due to its flavoring feature, is also used to increase the durability and storage of foods. For example; It is indispensable in the production of foods such as olives, cheese, sausage and pastrami, in the production of pickles and canned food, and in the brine of foods. Salt, due to its antiseptic and moisture absorbing properties, prevents the growth of bacteria that cause spoilage in foods.
IT IS USED MORE FOR TASTE PURPOSE TODAY
Reminding that salt became very important economically when the Chinese discovered that food could be stored in salt without spoiling about 5 thousand years ago, Prof. Dr. Uyar said, “With the discovery of freezers and refrigerators, the use of salt has shifted to food processing in industry; It has been used mostly for flavor purposes in homes.”
“SALT IS ESSENTIAL OF LIFE”
Talking about the importance of salt for people, Prof. Dr. Uyar said, “When salt is taken into the body, it dissolves and separates into sodium and chloride ions. Sodium plays a role in muscle contraction, regulation of blood volume, regulation of blood pressure, proper functioning of neural transmissions, and regulation of acidity of the body. It is indispensable for life. However, too much of it causes many diseases.
PLAYS A GREAT ROLE IN THE OCCURATION OF MANY DISEASES
Saying that the daily recommended salt intake should be limited to 5 grams (1 wipe dessert spoon), Prof. Dr. Uyar shared the following information: “Any increase above this causes an increase in blood pressure. Excessive blood pressure (hypertension) is responsible for 62 percent of strokes and 49 percent of cardiovascular diseases. Unfortunately, the most common cause of death in our country is circulatory system diseases. Hypertension is also the main cause of them. It is calculated that 2.5 million deaths in the world can be prevented if salt intake is restricted. In addition to increasing blood pressure, harmful effects independent of blood pressure have been shown, such as increasing the risk of stomach cancer, facilitating the development of kidney stones, causing osteoporosis, thickening of the heart muscle, and kidney failure.
“BREAD AND BREAKFAST ARE THE FOODS WITH THE MOST SALT”
Referring to the values of the amount of salt consumed, Prof. Dr. Uyar said, “In the SALTURK research conducted in our country, it has been observed that daily salt consumption is very high, such as 15-16 grams/day. It was determined that the most common salt sources were bread (31.9 percent) and salt added to the meal (55.5 percent). According to the food types, breakfast foods are the foods where the most salt is taken. In the food industry, salt is used as a sweetener, preservative, water retainer, thirst enhancer (more liquid food consumption). Different types of salt are sold in the market. It should be noted that 98 percent of these are salt as we know it, consisting of sodium and chloride. After all, it’s all salt. The effects are the same,” he said.
“STOP ADDING SALT WITHOUT TASTE”
Pointing out that we can reduce the health problems we experience by reducing our daily salt consumption, Prof. Dr. Uyar said, “It is not possible to give up salt, the vital importance of which is indisputable, in order to lead a healthier life. However, it is also possible to be protected from deadly health problems, which will be brought by an excess of it, by reducing its daily intake. It can be started by removing the salt shaker brought to the table and giving up the habit of adding salt to the food without tasting it,” he concluded by saying.
(UAV)