What is secret salt?
Without adding additional salt (table salt) to the foods we eat, it would be correct to say that we do not need to add additional salt due to the flavor of the flavor.
• Salt has an important place for health thanks to the minerals it contains. In the absence of salt mineral, the nervous system and the muscular system are adversely affected. Salt deficiency, which is a natural antidepressant, can cause depression. Salt, which is a natural source of minerals, is very important for maintaining the blood volume and blood pressure balance in the body. It provides electrolyte balance in the body. When consumed in sufficient quantities, it prevents muscle cramps. Otherwise, excessive water accumulation may occur, which can lead to fatal consequences.
• Salt deficiency negatively affects the nervous system. As the salt content in the body decreases, the nervous system cannot function functionally. Therefore, muscle movements are restricted. As long as salt deficiency continues, all systems can be affected in a chain manner.
• The risk of depression increases due to the lack of salt in the body. This effect has also been proven by a study conducted in the USA.
Where is hidden salt found?
Cheese is one of the most important salt sources that many people love to consume. However, the cheese is very salty. Below you can see the salt ratios in 100 grams of various cheeses.
Zeytin is an indispensable part of Turkish breakfast. On the other hand, the salt rate in olives can reach 10%. When you eat 5 olives, each of which is around 15 grams, you get more than 5 grams of salt you need daily. For this reason, it is useful to choose unsalted olives.
Hidden salt in delicatessen products
Delicatessen products such as sausage, salami, sausage, pastrami and roasted meat contain a significant amount of salt. Sausage, sausage and pastrami usually contain around 5% salt.
Most people love pickles. On the other hand, the salt content of the pickles is quite high. For example, 100 grams of pickled cucumber usually contains 2.5 grams of salt, that is, half of your daily need.
hidden salt in ayran
Ready-made buttermilk sold in the market usually contains 0.6% salt. This means that there are 1.2 grams of hidden salt in a glass of buttermilk, and even one glass of buttermilk alone can meet almost a quarter of your daily salt needs. On top of that, many people add additional salt to buttermilk.
Make your own buttermilk and don’t add salt to it.
Solution: Make your own ayran from yogurt at home and do not add salt to it.
It is useful to consume raw nuts not exceeding 50 grams every day, but in our country, nuts are generally loved as salted roasted. As a result, in addition to taking more salt than necessary, the benefits of nuts are also eliminated.
Biscuits and Crackers
Biscuits and crackers are in most people’s closets or work drawers for a snack with tea. However, few people know that there are about 600 mg of salt per 100 grams of sweet biscuits, and about 750 mg of salt per 100 grams of savory biscuits and crackers.
Crackers are among the hidden sources of salt.
Ready-made potato and corn chips are among the most consumed snacks. Consumption can often be exaggerated, especially when watching a match or a movie en masse. On the other hand, there are 4 grams of salt in 100 grams of potato chips and 2.5 grams of salt in 100 grams of corn chips.
In other words, when you eat a regular size (80 grams) package of chips, you get more than half of your daily salt consumption.
Salt hidden in Soda and Coke
Cola and soda-type drinks are one of the most frequently consumed beverages. However, even if you can avoid the sugar content by drinking the sugar-free ones, the hidden salt remains. A glass of cola or soda contains around 200-300 mg of sodium, that is, around 500-600 mg of salt equivalent, which is one-tenth of your daily salt limit.
Soda and Coke are both salty and sugary.
Mineral water and soda are among the drinks that are drunk frequently, especially on hot days, and sometimes as a digestive. In contrast, a glass of mineral water or soda contains about 100 mg of salt.
What are the harms of hidden salt?
- Due to excessive salt consumption, which affects the kidneys, the water retention in the body increases and in this case the blood volume increases. Elevated blood volume leads to increased blood pressure. High blood pressure causes serious disorders in the body.
- When too much salt is consumed, increased blood pressure causes plaques to form in the veins over time. This leads to hardening of the arteries and concomitant heart disease. It increases the risk of developing health problems such as stroke and heart attack.
- Sodium naturally attracts water. When too much salt is consumed, the body retains fluid. Fluid retention in the body shows symptoms such as joint stiffness, weight gain, sweating in the hands, feet and ankles, and enlargement in the abdomen. Chronic kidney diseases, heart failure, joint pain can be experienced.
- Excess salt consumption can also cause fluid loss in the body. The body needs more water to balance the excess sodium taken into the body due to salt. If the need for water is not fully met, the body begins to meet its needs from the cells. Over time, complaints such as excessive thirst, stomach problems, vomiting and diarrhea occur.
- Due to the excess sodium taken into the body, the body cannot absorb calcium. Therefore, a decrease in bone mass and an increase in bone pores occur. Those who are in the menopause period, diabetics, people who are prone to osteoporosis should therefore be very careful about salt consumption. Dietary programs containing excessive salt increase the risk of fracture in bones and deform the skeletal system.
- Excess salt taken into the body and not used increases the filtration load in the kidneys. It increases the risk of crystal formation in the kidneys. In this case, the kidneys are adversely affected and exposed to many health problems.
- Excess sodium invites nervous system diseases. It increases the risk of cancer and stomach ulcers.
- Excess sodium also negatively affects hormone balance. Excessive salt intake prevents the transmission of nerve messages. Along with complaints such as tremor and dizziness, many depressive complaints such as difficulty in perception and confusion are experienced.
What are your recommendations for avoiding hidden salt?
For example, bread (400-500 g/day) is widely consumed in our country and 100 g of bread contains an average of 1.5-2.0 g of salt. A national action plan (Reducing Excessive Salt Consumption Action Plan 2017-2021) is being implemented to reduce salt consumption in our country as well as all over the world.
It is necessary to do a good reading of the label and it is necessary to stay away from consuming ready-made foods whose content is unknown.