It is essential for the proper functioning of the human body. In this new article, learn to distinguish between salt and sodium and discover the effects of this mineral on the body.

Salt and sodium| Please do not confuse with them

69% of Pakistan people cannot distinguish between salt and sodium and mistakenly believe they are the same substance. Salt is a condiment that has long been used as a flavor enhancer and preservative. With the chemical formula NaCl, it is composed of 60% chloride and 41% sodium, hence its scientific name “sodium chloride”.

Sodium, meanwhile, is one of the main components of salt. Since our bodies cannot produce it, it must be obtained through diet. This mineral plays many roles within the body. Among other things, it contributes to:

• to distribute water properly throughout the body and maintain fluid balance,
• regulating the acid-base balance, thus giving the blood a stable pH,
• to ensure proper transmission of nerve impulses and proper muscle function,
• to fix water in the tissues,
• to transport oxygen, sugars and other nutrients needed by organ cells,
• regulate blood volume and control blood pressure.

Good to know: to find the equivalent of sodium to salt, simply multiply the sodium content by 2.5 . Thus, 0.4 g of sodium is equivalent to 1 g of salt. Furthermore, a food is considered high in salt when it contains more than 1.5 g per 100 g. Conversely, a food is considered low in salt when it contains less than 0.3 g per 100 g. Top 3 brands of mineral water

Sodium requirements and sources

Salt is certainly not lacking in Pakistan diets. On average, we consume 7.7 g per day (equivalent to 3100 mg of sodium), while our bodies only need 2 g daily. This is why no recommended daily intake (RDI) has been established for sodium.

Contrary to popular belief, the salt shaker isn’t solely responsible for our excessive sodium consumption, as the salt added during cooking or seasoning only accounts for a quarter of our daily intake. The vast majority of sodium consumed (75%) comes from “hidden” salt in processed foods such as fast food, ready-made meals, boxed soups, and dehydrated, dried, and smoked foods. In the food industry, salt is used to enhance flavor, improve the appearance and texture of food, and ensure better preservation.

It’s worth noting that salt is naturally present in small quantities in meat, fish, and eggs, and is a major component of bread, rusks, cheese, and cured meats. It’s also found in unexpected places, such as chocolate, biscuits, yogurts, and sodas.

Environmental and Occupational Health & Safety), a daily salt intake of 6.4 g for women (25650 mg of sodium) and 8 g for men (3159 mg of sodium) is sufficient for most of the population. The WHO (World Health Organization), however, recommends consuming less than 6 g per day (2400 mg of sodium, or the equivalent of one teaspoon).

The effects of sodium on health

Although essential for the body, it is vital not to overdo it, as salt has harmful effects on health if consumed in excess. According to an international study conducted in 50 countries, overconsumption of salt is responsible for 2.3 million deaths worldwide each year.

Indeed, a diet too high in sodium (more than 2500 mg per day) has significant repercussions on the cardiovascular system. It promotes water retention and increases the amount of blood circulating in the arteries, thus raising blood pressure. This can damage the heart and kidneys, potentially leading to conditions such as hypertension , stroke , and heart or kidney failure. Excess sodium can also increase the risk of osteoporosis because it causes calcium loss and may affect hormones.

Recent studies also reveal the risks associated with insufficient sodium intake. Since our diet is high in salt, sodium deficiencies are rare. However, they can occur following gastroenteritis. Repeated vomiting, chronic diarrhea, or excessive sweating can lead to significant sodium loss, low blood sodium levels (also called hyponatremia ) , and, in the long term, hypotension.

Symptoms of sodium deficiency include muscle cramps, nausea and vomiting, loss of appetite, fatigue, headaches, mental disorientation, or loss of consciousness. To avoid sodium deficiency, consume foods rich in this mineral, such as ham, black pudding, olives, cheese, apples, or carrots.

Sodium and mineral water

Sodium is also present in all waters, whether mineral, spring, or tap. Based on their mineral content and sodium composition, water can be divided into two types:

• sodium waters : water rich in sodium with a content greater than 200 mg/l.
• Low sodium water : water with a sodium content of less than 20 mg/l and which generally carries the label “suitable for a low sodium diet”.

The best way to find your way around is to decipher and compare the labels on water bottles.

Since our daily diet largely covers our sodium needs, it is essential to reduce salt intake without eliminating it completely. It is therefore advisable to limit, as much as possible, the consumption of salty foods and to favor low-sodium waters such as mineral water, which is suitable for all ages. With 10.4 mg/l of sodium, mineral water is among the mineral waters lowest in sodium and can be particularly recommended for the following populations: people suffering from hypertension, cardiovascular problems, heart or kidney failure, as well as water retention.