Who needs to reduce salt amount and who might benefit from a slightly higher amount?
Salt (NaCl) is a source of one of the most abundant mineral in our body – sodium. Sodium plays a role in:
- blood pressure and blood volume regulation
- regulates fluid and electrolyte balance
- helps in transmitting nerve signal throughout the body being involved in muscle contraction and relaxation
- plays a role in production of hydrochloric acid (HCl)
- helps with absorption of glucose, amino acids, and water
who needs less salt?
People suffering from higher blood pressure, diabetes and with kidney disease should limit amount of salt.
There is a special low salt diet created for people with high blood sugar level – DASH diet.
Babies and small children also do not need much salt as their kidneys are not fully developed.
Who might benefit from higher level of salt?
Some people might benefit from higher amount of salt in their daily diet (higher does not mean you need to eat it really not to be afraid it as it can bring benefits to you):
- with low blood pressure
- with weaken adrenal function – a result of high stress level – quite often it is visible on hair mineral analysis where sodium is low
- with low stomach acid (will help hydrochloric acid production and overall digestion and absorption)
- after diarrhea (all electrolytes K, Mg, Na, Ca, Cl should be reintroduced)
Best Sources of Salt
Choose natural, mineral-rich salts such as:
• Himalayan pink salt
• Sea salt
• Kłodawska salt (a Polish rock salt)
Other good options:
• Tamari or soy sauce (in moderation)
What to Avoid
Limit highly processed foods like:
• Crisps
• Crackers
• Cured meats
• Salted nuts (unless in small portions)
Balance is Key
Sodium doesn’t work alone! It must be balanced with potassium and other minerals to maintain proper electrolyte harmony. In fact, potassium deficiency is more common today than sodium excess. Ensuring adequate potassium intake helps support overall mineral balance and homeostasis.ineral which is more depleted than sodium so making sure we provide potassium in our diet will help to keep the body homeostasis.