Salt is a spice that is present in most meals. After all, it makes the food tastier. But salt intake, depending on the amount, can be harmful to health, causing problems such as high blood pressure, which can lead to heart disease and stroke.
According to nutritionist Marcelo Langsdorff of Rio de Janeiro, is the recommendation of the World Health Organization for this consumption a maximum of five grams per day? which is less than a teaspoon. But among Brazilians, the amount per person averages 15 grams per day, or three times more than recommended.
In addition to the amount, it is important to know how to choose the type of salt and preferably choose the ones with the lowest sodium content. If you have no problem, you can use table salt because it is much cheaper. But, you need to be aware of the amount. For those with hypertension, it is recommended to use light salt, sea salt or liquid ?, explains.
It also clarifies some details in the production and composition of 10 types of salt, so that each person can make their choice consciously and without harming their health. Check out:
Liquid Salt: have 110 mg of sodium per gram. It is known to be highly pure and to be dissolved in water.
mineral. It has less sodium than light salt.
Read also: Learn to Avoid Excessive Salt Consumption
Light salt: has 200 mg of sodium per gram. Made just for people who have hypertension problem, because it makes the body water control. In the composition only has 50% sodium chloride and the rest is composed of potassium chloride, which is diuretic. However, it is not recommending to anyone suffering with any kidney problem.
Himalayan Salt: you have 230 mg of sodium per gram. It has over 80 types of minerals (such as calcium, iron, potassium, copper and iron). It is taken from a region that was once bathed in the sea. Its use is indicated for seasoning grilled meats, salads and vegetables.
Black Salt: you have 380 mg of sodium per gram. It has volcanic origin. In addition to sodium chloride, it is also composed of potassium chloride and iron. The striking feature is the presence of sulfur. It has a sulphurous taste.
Sea salt: you have 390 mg of sodium per gram. It is also obtained by evaporation of seawater and does not undergo refinement. It is less processed and therefore most minerals are preserved. The amount of sodium is similar to that of table salt. The pink and black salts, for example, are examples of sea salt.
Hawaii Salt: you have 390 mg of sodium per gram. It has a reddish pink color, because it comes from a clay region, rich in iron.
Also read: What does each food label item mean?
Smoked Salt: you have 395 mg of sodium per gram. It is commonly produced in France and is smoked from the smoke from burning oak barrels, which are used in wine aging. They are more aromatic salts.
Cooking Salt: has 400 mg of sodium per gram. Also known as refined salt, is the most used by Brazilians. It is obtained from the evaporation of seawater and added iodine, as required by the Ministry of Health. It consists of 60% chloride and 40% sodium. Despite being poor in nutrients, it has a good saltiness.
Coarse salt: It has about the same amount of sodium as the common salt. It follows the same process of making table salt, but does not go through refinement. It is widely used for seasoning meat, because it does not dry out the food.
Salt flower: has 450 mg of sodium per gram. It is the richest salt in sodium. It is taken from the most superficial part of the salt pans. They form translucent crystals and are very crispy. It is used in ready foods to give more crispness. Not indicated by nutritionists.
According to nutritionist Marcelo Langsdorff, each person can choose the type of salt they prefer. The important thing is that this choice is in a small amount, within the recommendations.
Read also: 12 Tips to Detoxify Your Body
How to prepare your own salt?
A tip from the nutritionist is to prepare his own salt with herbs. • It is a mixture of herbs with table salt. The advantage is that the food is more tasty, without having to use so much sodium ?, explains. Here's how to do it:
Ingredients
- 1 tbsp rosemary
- 1 tablespoon dehydrated parsley
- 1 tablespoon basil
- 1 tablespoon oregano
- ½ cup refined salt or light salt
Method of preparation
Add all ingredients in a blender or mixer and beat until finely blended. Store in a glass container with a lid.
This is a practical and homemade option to prepare salt, but the important thing is to be mindful of your health and choose the salt that best meets your needs.
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