Salt has been an integral part of human existence for centuries, with cultural, religious, culinary, and industrial significance. It is an important ingredient in our diets and is used by diverse populations regardless of colour, age, status, and diversity. Since ancient times, salt has been an additive, especially to food, due to its role in food processing, preservation, and taste enhancement. Often, when we mention ‘salt,’ what comes to mind is the table salt used for flavouring food, but there are other types, including sea salt, rock salt, pickling salt, and Himalayan salt, among others. For this article, our focus is on food-grade cooking or table salt, otherwise known as sodium chloride, which often contains 40% sodium. Therefore, the terms “salt” and “sodium” will be used interchangeably.
Sodium is an essential micronutrient which our bodies require in minute quantities to function properly. It occurs naturally in all unprocessed foods and drinking water in small quantities. However, the major source of sodium in the Nigerian diet is table salt (also known as Iyo in Yoruba, Gishiri in Hausa, and Nnu in Igbo), other sources include monosodium glutamate, seasoning cubes (bouillion), food additives, processed and packaged foods.
One of the main functions of sodium is that it plays a vital role in maintaining our blood pressure by helping to balance the distribution of water in our bodies. Salt (sodium) helps in the transmission of nerve impulses and the transport of nutrients into our cells, it also supports muscle function. Despite the significant functions of sodium, its health effects have been a topic of debate for decades. While the body needs some salt to function properly, it must be consumed in the right proportion to maintain normal blood pressure.
On the one hand, studies have shown that excessive salt intake could lead to hypertension, which is a major risk factor for heart and kidney disease. According to the World Health Organization (WHO), the recommended daily limit for salt intake is no more than 5g per day (equivalent to 2g of sodium) from all sources. Sadly, Nigeria records the highest level of sodium intake in sub-Saharan Africa, reaching up to 10g per day, dangerously higher than the WHO-recommended daily limit of no more than 5g of salt (or 2g of sodium) per day. On the other hand, eating too little salt may lead to health issues such as muscle cramps, weakness, and impaired nerve function. However, since most people get adequate salt from their diet, sodium deficiencies are rare. Besides adhering to the globally recommended daily sodium intake limit and reducing the quantity of salt added to food while cooking, it is equally important to take the saltshakers off your dining table to avoid adding more salt to already-cooked foods. Using healthier alternatives such as ginger, cloves, turmeric, cinnamon, garlic, peppers, and fish powders as flavour enhancers instead of artificial seasoning can also help.
Maintaining a balanced diet remains the best way to consume salt within safe levels, as with most other nutrients. Adding fresh fruits and vegetables to your daily meal plan can significantly reduce your salt intake. Also, it is imperative to cut down on the consumption of processed foods such as bread, snacks, confectioneries, potato chips, noodles, seafood, and meat products such as suya, among others because they contain a lot of salt. Additionally, always check the nutrient facts labels to avoid buying foods high in salt, sodium, saturated fat and sugar.
At a country-wide level, state authorities must strive to implement mandatory salt reduction measures. These include setting mandatory salt limits for commercially produced foods in Nigeria, implementing front-of-pack labels, and conducting mass media campaigns to sensitize the public about salt consumption. These actions will go a long way to bolster individual commitments to healthy eating while also safeguarding public health and reducing the burden of non-communicable diseases in the country.
In a nutshell, as much as our bodies need salt, consuming it in the WHO-recommended proportion is crucial to maintaining optimal health. Remember, it’s not about demonizing salt, but finding the right balance and enjoying tasty meals while being mindful of our sodium intake.
Bukola, a food scientist, is the Programme Officer, Sodium Reduction at Corporate Accountability and Public Participation Africa (CAPPA). She can be reached via [email protected]
