Salt – how to make friends with the enemy?

Sodium chloride, or table salt, is present in our lives almost every day. Salt is found in virtually every food. In our body, it is primarily responsible for water regulation and optimizes basic life functions. Unfortunately, by haste and unwise food, we often take it too much, which can be detrimental to health and the cause of many diseases.

A large amount of salt leads to considerable problems

According to the World Health Organization, we eat up to 3 times more salt than we need. The Polish Society of Cardiology is also signed under these data. In this situation, salt from a friend who cares, among others o The proper functioning of our water management can become an enemy.

Its excess influences the increase in blood pressure, adversely affects the functioning of the kidneys and liver, as well as the concentration of cholesterol. Permanent overdosing of salt causes that we feel tiredness, and our skin loses its firmness and radiance. Such disorders lead to obesity, and in the worst case to diabetes and other serious ailments.


You can read also: Magnesium – sources in the diet


How much salt is appropriate?

Many doctors recommend the consumption of salt on levels of 1 to 3 grams per day. This is the amount that corresponds to the capacity of a flat teaspoon. How should you eat so as not to exceed the optimal dose? First of all, one should get used to excessive salting of dishes. It should be remembered that the food products we buy have salt in them. It happens that it is added by the manufacturers to enhance the taste. Therefore, pay attention to the packaging on which we can find information about the percentage of the Daily Intake (GDA) of individual ingredients. For our health, we should give up too often reaching for preserves, processed meats, low-quality cheeses, crisps, sticks, or less frequent fast food.

Check also: Salt, harmful or not?


Let’s control what we eat

Of course, we do not have to immediately give up our old habits. It’s better to start with small and gradual steps. For example, instead of reaching for a fat and salty burger during a break at work, let’s choose a sandwich with vegetables and thin sausage. What is also important is what we drink. It will be healthy to reach for water with a low and constant sodium content. Among the available waters we can also find those with a very low content of this element, for example, the spring water of Złoty Potok. It is a natural water, characterized by a constant low sodium content (0.0001%), which is recommended for people with hypertension, kidney and cardiovascular diseases.

Read also: Water is awesome – and those reasons why


We are easily accustomed to a small amount of salt
If we care about the expressive taste of our dishes, we can always replace the salt with other spices. It can be for example basil, oregano, thyme, parsley or curry. They will emphasize the taste and aroma of our favorite dishes, and at the same time will not increase the amount of salt in our body. It is also worth knowing that our taste buds will get used to a smaller amount of salt after a few days and we will appreciate the natural taste values ​​of vegetables and meat again.


Pink Himalayan salt – real properties and application – the healthiest salt in the world?

Pink Himalayan salt is advertised as the healthiest salt in the world. Apparently, thanks to its medicinal properties, it has been used in Pakistan for many years, but if you look closely at the salt, pink crystals, it turns out that they are not much different from the usual salt kitchen, and the claim that Himalayan salt is the cleanest and healthiest salt available on earth, which contains 84 minerals necessary for the proper functioning of the body, is a pure marketing gimmick.

Pink Himalayan salt is advertised as the healthiest salt in the world. Apparently, thanks to its medicinal properties, it has long been used in the natural medina in Pakistan, and there, at a depth of about 500 meters underground, there are deposits of Himalayan salt, formed hundreds of years ago This salt is extracted by hand and does not contain any impurities, therefore it is the cleanest salt available on earth, and additionally the healthiest, because it contains 84 minerals necessary for the proper functioning of the body. At least this is how it is advertised, and what are the real properties of Himalayan salt?

Himalayan salt – properties of the healthiest salt on earth

It is futile to look for scientific studies confirming the healing properties of the pink Himalayan salt. In PubMed database – the largest database of scientific results from around the world – there is nothing about it.

The Himalayan salt owes its pink color to the iron oxide content.

Himalayan salt is not on the US Department of Agriculture (USDA) list, which regularly publishes information on the nutritional value of various products. It is strange because – as you can learn from ads – Himalayan salt contains as many as 84 elements The information comes from the book \ Water & Salt – The Essence of Life \ by Dr. Barbara Hendel, doctor and biophysicist, and Peter Ferreira .The only people who have undertaken to study the Himalayan salt. they say that salty pink crystals are a source of almost 100 substances, including elements that positively affect health.

Himalayan salt – a source of 84 minerals necessary for the proper functioning of the body \

Himalayan salt is advertised as a source of 84 minerals necessary for the proper functioning of the body. Meanwhile, research by Barbara Hendel and Peter Ferreira shows that in Himalayan salt you can also find … uranium, neptune, plutonium and discovered by Maria Skłodowska- Curie polon and rad (the content of each of these elements is <0.001 ppm / kg). Thanks to them, Himalayan salt can be used in the kitchen to build a home atomic bomb, and there are also elements such as mercury, tal, lead , bismuth, iridium, and also those with more egotistical names – antimony, tellurium, lanthanum, cerium, praseodymium or samarium, while the content of gold and platinum explains what the people claiming that the Himalayan salt contains \ valuable ingredients \ .

Himalayan salt – help or harm?

Pink Himalayan salt – like any kind of salt – is harmful if it is consumed in excess. However, not because of the radioactive elements, because these are trace amounts, but sodium.

Himalayan salt – like kitchen salt – is mostly made of sodium. Eating it in excess can harm health … and finances, because as for salt it is not cheap (about 10 zlotys per 1 kg).

Himalayan salt – like the salt that can be found in every kitchen – in about 38 percent consists of sodium, which in too large amounts can contribute to hypertension, and further to kidney problems, heart attacks or strokes. It is not true, therefore, that pink Himalayan salt supports the circulatory system, lowers blood pressure, etc.

Supporters of Himalayan salt may argue that it contains a large amount of potassium (3.5 g / kg), calcium (4.05 g / kg) and iron (38.9 ppm). Indeed, against other elements found in However, according to the recommendations of WHO, the daily dose of salt should not exceed 5 g, or about 1 teaspoon.And in this there is only 0.0175 g of potassium and 0.02 g of calcium. impact on health.

Himalayan salt – does it contain iodine?

The content of iodine in the pink Himalayan salt remains a mystery – some sources say that it does not contain this element and must be enriched. However, according to the data in the book Water & Salt – The Essence of Life, it appears that in Himalayan salt you can find <0.1 g / kg, i.e. <10 mg / 100 g of this element, iodine is essential for the production of thyroid hormones. Long-term deficits lead to hypothyroidism, enlarged thyroid gland and goiter. Pregnancy can cause irreversible hypoplasia of the brain and cretinism, it can also cause reproductive disorders and higher mortality in children. Normal salt does not contain iodine, therefore in Poland since 1997 the obligatory enrichment of table salt intended for direct consumption of iodine in the amount of 2 , 3 ± 0.77 mg in 100 g table salt.


You can also read: Salt, harmful or not?


Beware of salt hidden in food products

The Institute of Food and Nutrition warns of excessive salt intake, which can lead to many dangerous diseases, Poles still eat too much of it, and not only the habit of salting the food, but also the salt hidden in the products.

In connection with the World Week Against the Excessive Consumption of Salt, experts from the Institute of Food and Nutrition remind that the daily norm in the European Union is 6 g WHO has set a safe daily dose for 5 g (flat teaspoon) for an adult, and for children and adolescents – up to 3.75 g. Poles average two or three times more than this standard.


What threatens excess salt

The research shows that excessive salt intake increases the risk of not only hypertension, atherosclerosis and the consequences of strokes and heart attacks, but also gastric cancer, kidney stones and osteoporosis.

According to the latest scientific reports, salt consumed in excess significantly contributes to the development of obesity, especially in the case of children and adolescents. It is also a significantriskfactorfor degenerative diseases of the nervous system, including micro-brain injuries and various forms of dementia.


How to reduce the amount of salt in the diet

It is worth gradually reducing the amount of salt added to the dishes, making a meal, salting it at the end of cooking, remove the salt-cellar from the table.” You can get used to the less salty taste by seasoning the dishes with herbs, but that’s not all, even if someone deliberately restricts the salting of dishes you may not know that the excess salt in his diet comes from ready-made products, not only canned food, processed products, crisps, bouillon cubes, soups from soup bags or spice blends. Salt can be found in rennet cheese, smoked meats, smoked fish, bread, mayonnaise and mustards, ketchup, breakfast cereals, limiting their consumption to less salty products, you can considerably reduce the amount of salt in the menu, and you have to consciously choose products that contain little salt. 72 percent reduce the amount of saltin the basket of the average consumer, it is also important to change eating habits, use less salty replacements. For example, instead of cornflakes eat natural cereal, instead of peas from cans – frozen peas, instead of yellow cheese – natural curd, instead of cold cuts – self-baked meat, and instead of salty sticks – munch carrots.


Salt information is obligatory from December 2016

The smallest amount of salt contain natural, fresh or low processed products (raw vegetables and fruits, cereals, cereals, fresh fish and meat, eggs, unsalted natural curds or yoghurts.) In the case of processed products, it is good to get a label reading habit. has the obligation to indicate how much salt is in the product, but the higher the list of ingredients is the salt, the more it is.

Sometimes we find information about the amount of sodium in 100 g of the product, then it is easy to calculate the amount of salt 1 g of sodium is 2.5 g of salt, but soon, looking for information on the label, we will have an easier task, because December 13, 2016 comes the EU regulation No. 1169/2011, thanks to which the amount of salt in food products will be mandatory.This will facilitate the conscious dietary choices and control over the amount of salt consumed

Health & Beauty

Where is salt hidden!?

Salt is eaten in reasonable quantities and is healthy. Supports the body’s water management, allows the proper functioning of muscles and the nervous system. Unfortunately, due to the modern diet, we often eat too much of it. Do you know what salt products are the most?

A healthy person should eat up to 2300 mg of sodium each day, and people with hypertensive problems should not eat more than 1,500 mg per day. Meanwhile, most of us eat it more without knowing that what they put on the plate contains large amounts of salt. Here are the most salty foods. When you buy and eat them, remember to keep your hands away from the salt shaker.

Frozen, ready-made dishes

One serving of frozen lasagna is 1200 mg sodium, which is more than half of the daily requirement of a healthy person and almost the maximum dose for a person suffering from hypertension. Always read labels on ready meals and read them carefully – you are interested in the amount of sodium in the whole portion, not in 100 g.

Breakfast cereals

A portion of cereal in a glass may contain 250 mg of sodium. If you like cereal, mix half a glass of puffed rice with half a glass of your favorite cereals and add this mixture to milk or yogurt. You can also look for cereals with low sodium content. Typically, these more processed flakes (circles, balls, etc.) contain more sodium than mixtures of natural flakes.

Vegetable juice

A glass of tomato or multi-vegetable juice is a simple way to increase the number of portions of vegetables in your daily diet. However, not every juice will be good for you, if you have to be careful about the amount of salt you eat. Some juices are very salty – one glass contains 480 mg of sodium. Luckily, you’ll find juices with a reduced content on the store shelf.

Vegetables in a can

Did you know that a can of corn contains even 730 mg of sodium? Before you buy, check how much salt has been added to the canned vegetables you want. Whenever you prepare a dish using canned vegetables, thoroughly rinse them before adding to the dish – this allows you to get rid of some of the salt.

Some processed meat

Sausages and sausages packed in foil can also contain a lot of salt. Some types of salami are recorders in this respect – 362 mg of sodium in two slices! Pay special attention to products with a reduced fat content – they usually have a higher sodium content.

Soups with powder and cans

Sometimes it’s the fastest way to warm up on a cold day. Unfortunately, instant soups are also often a “salt bomb”. The same is true for soups in cans that contain up to 750 mg of sodium per serving. Solution? Read labels.

Marinades and ready sauces

Prepared marinades and sauces are another group of products to watch out for. A spoonful of soy sauce can contain over 1000 mg of sodium. Therefore, use it in moderation. It is best to prepare marinades and sauces yourself, because then you control the amount of salt contained in them in 100%.


100 g of roasted, salted nuts are 192 mg of sodium. So it’s better to eat unsalted nuts that are just as caloric and contain the same nutrients as their salted counterparts.

Salty snacks

30 g potato chips contain 140 mg of sodium

30 g cheese cheeses contain 240 mg of sodium

30 g pretzels contain 390 mg of sodium

Warning! Snacks marked as fat-free do not contain less salt at all; they can even contain more of it.

How to read the sign

“No salt” – the product contains less than 5 mg of sodium per serving

“Low salt content – up to 140 mg of sodium per serving

“Reduced salt content” – sodium level reduced by 25%

“Untainted \ – no salt, but with natural sodium content

The names of salt

If you find sodium, disodium, monosodium or trisodium in the product, regardless of what the other part of the substance name is (citarate, saccharin, phosphate, alginate, etc.), it is a sign that the product contains salt.

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Homemade isotonic drink

What to drink during training? Yes, ordinary water will be a good choice, but in the case of a lot of effort it is worth reaching for a larger caliber, i.e. an isotonic drink. Today, we’ll show you how it works and how to create it at home with just a few products. Get Ready!

Why is it worth to use isotonic drinks?
During training, when you pour out hectoliters of sweat, you lose not only water. Your body also loses electrolytes, minerals and vitamins. This is why sweat can leave white marks on your clothes. How to deal with the loss of these valuable ingredients? In a simple way – fill them with an isotonic drink. Although you have the perfect isotonics at your fingertips, and among the various flavors you can even pick, a quite effective isotonik also prepare in your own home.

What is an isotonic drink?
Isotonik is a drink that is designed to restore adequate hydration of the body. At the same time it is equipped with a similar number of molecules of constituent substances as body fluids in the human body. Importantly, isotonics most often contain also simple sugars with a high glycemic index, so they are not suitable as an ordinary drink, which will replace us every day with water. Due to the increased calorific value, they should be used during increased physical effort, as a form of quick delivery of energy injection. For isotonic drinks with a reduced sugar content, it is also worth to reach during hot weather when we sweat profusely.

A popular mistake is to confuse isotonic beverages with energy drinks. Although they have many common features, such as additions of juices, minerals or vitamins, they differ in composition and effect. Isotonic drinks are created only to hydrate the body and supplement depleted mineral, electrolyte and vitamin resources. Popular energetics also contain stimulants such as caffeine, taurine or guarana. Another significant difference is that they contain carbon dioxide, while isotonics used during training must be still.

Recipe for homemade isotonics
Only a few ingredients are enough to prepare home isotonics:

1. Water (mineral, spring or tap water): contains valuable minerals, including magnesium, potassium and calcium, is responsible for the transport of nutrients to the cells, participates in the processes of digestion and cleansing the body of toxins, and at the same time carries other substances, such as enzymes or hormones. Water is essential for life, therefore ensuring optimal hydration of the body is paramount.

2. Honey: although in the first place it is an excellent source of easily digestible carbohydrates, unlike sucrose (white sugar) it also contains minerals and vitamins. By adding it to cool or lukewarm water you will not lose these valuable properties, as is the case when adding honey to hot tea.

3. Kitchen salt: sodium chloride – a well-known kitchen salt, it is a rich source of sodium, which is the ingredient necessary for proper muscle work (no contractions) and the brain. Sodium binds water in cells and prevents excessive dehydration. Takes part in the water exchange process and raises blood pressure. It also prevents weakness and syncope occurring during prolonged endurance exercise.

4. Lemon: lemon juice will add a pleasant taste to your home isotonic drink, and also provide a number of valuable ingredients. Although the lemon is not, as is commonly thought, the queen of vitamin C, its share is extremely valuable. In addition, the lemon contains B vitamins, beta-carotene, magnesium, sodium, iron and limonene, a very strong antioxidant. Instead of lemon, you can also use orange or lime juice.

5. Mint: if you like, add it for taste. It will give isotonic a pleasant refreshing and cooling aftertaste.

– 1 liter of still water,
– 4 flat tablespoons of honey,
– 9 g of salt,
– juice of two lemons.
– a few mint leaves.

As you can guess, there is no philosophy in the preparation of home isotonics. Squeeze the lemon juice, add the rest of the ingredients to it and mix everything in the shaker. Yes, the one in which you mix the protein supplement will be perfect for this. Domestic izotonik is an excellent alternative to popular isotonic drinks, which you can buy in the store. Prepare your version and start training. Power is in simplicity!