The chemical term for salt is sodium chloride and our bodies do actually require some sodium to function effectively. Sodium helps to maintain the fluid balance in our blood cells and is used to transmit information in nerves and muscles. Our bodies are unable to synthesise salt so we are reliant on foods to ensure we get the required intake. 

Sodium is excreted from the body through urine and sweat hence the more physically active you are the more you will excrete through sweating. If you’re willing to see for yourself that sodium is excreted through sweat, lick your forearm after exercise and taste the salt!

The following types of salt available in your supermarket:
 Table salt is the most common type of salt available and is commonly used in cooking. Additives are frequently used to keep it free flowing.
 Iodised salt has the essential mineral iodine added in very small quantities to prevent iodine deficiency. A low iodine status can manifest into goitre (an enlargement of the thyroid gland) with a severe deficiency resulting in stunted growth. Iodine is essential for brain development so it’s particularly important unborn babies and young children receive adequate intakes. Both iodised and non-iodised salt are available in New Zealand.
 Rock salt is less refined than table salt and looks like irregular shaped crystals. It’s generally used as a garnish on breads, pretzels, baked potatoes and to encrust meats.
 Sea salt is obtained through evaporating seawater and contains ever so slightly higher levels of trace minerals than rock salt. It has a stronger more distinct flavour and comes in flaky, coarse and fine varieties.
 Seasoned salt is a combination of salt (generally rock or sea), spices and herbs. Examples include garlic, lemon and onion salt.
 Pickling salt is a fine-grained salt used in brines to pickle foods. No additives are present and it will prevent liquids from clouding.

A Recommended Dietary Intake (RDI) is unable to determined for sodium so instead the Adequate Intake (AI) is used. This is the average daily nutrient intake level based on groups of apparently healthy people that are assumed to be adequate*. New Zealand recommendations for sodium intake are*:

• Male Adults 460-920mg / day 20-40mmol
• Female Adults 460-920mg / day  20-40mmol
• Pregnancy 460-920mg / day 20-40mmol
• Lactation 460-920mg / day 20-40mmol

The major known adverse effect from excess sodium chloride intake is elevated blood pressure, which is a risk factor for heart disease and kidney disease. This is particularly so if there is a family history of disorders caused through excess sodium/salt intake and in this instance salt intake should be minimised. The following are suggestions on how to reduce salt intake:
 Always taste your food before adding salt.
 Gradually reduce the amount of salt you add during the cooking process.
 Replace salt or stocks (these are generally high in sodium) with herbs, spices, garlic, ginger, zests, vinegars, lemon or lime juice.
 Choose canned vegetables and fish in water not brine (a salt and water combination).
 Avoid foods that are high in salt – olives, anchovies, salted peanuts, pretzels, potato chips, pickles, soy sauce and processed meats such as salami and luncheon.
 Sodium can also be found in foods in the forms of monosodium glutamate (also known as MSG), sodium bicarbonate and occasionally within food additives so it pays to read the ingredients listing to determine if there are ‘hidden’ forms of salt present.
 When using salt, always chose iodised salt.

*NHMRC. 2006. Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes.  Canberra and Wellington: National Health and Medical Research Council and Ministry of Health.

Endorsed by our New World Nutritionist  ||   Proudly Partnering with Parents Centre

Add Tile: