It is true that salt is necessary for the functioning of the body, but it can become harmful to health if consumed in large quantities. Salt hides in many foods, some of which are beyond question.
Salt consists of two elements: chlorine (60 percent) and sodium (40 percent). Sodium in salt is the main component that plays a role in the function of the body through the good distribution of water in the body, regulation of blood pressure and volume, and good performance of the heart, muscles, and nerve impulses. .
We consume a lot, an average of 8 to 9 grams a day. The National Nutrition Plan recommends that we consume no more than 5 grams per day. Note that one gram of sodium equals 2.5 grams of salt. So to find out the salt content of a particular product, the sodium number must be multiplied by 2.5.
About 80 percent of salt is in foods, and it’s called hidden salt compared to the visible salt we add (which makes up 20 percent of our salt intake). Salt is often used to preserve foods as well as to add flavor to dishes.
What foods are rich in salt?
1- Ready-made soup
Synthetic and ready-made soups hide a large amount of salt that is used to preserve and flavor them. 300 grams of soup contains 2.5 grams of salt, half the recommended daily amount, so it is recommended to prepare soup at home.
2- Dried stock cubes
Used to add flavour, dried stock cubes contain the amount of salt (half of the daily recommended amount) in addition to trans fats. Therefore, it is preferable to use a small amount of it or make it at home through vegetable peelings.
3- Biscuits
A handful of biscuit starters contain 1 gram of salt, so it is recommended to eat those that contain less than 2 grams of salt per 100 grams.
4- cheeses
Cheese is considered one of the foods rich in salt, but some of them contain a large percentage of it, such as hard cheeses such as spreadable cheese, blue cheese and Gruyère cheese. While some fresh cheeses and goat cheese contain a small percentage of salt (60-90 grams of salt per 100 grams). To balance your diet, variety in the cheeses consumed is recommended.
5- Cold cuts
They are among the most sodium-dense foods, and unfortunately we also use them a lot, but the saltiest ones are dry sausages, dry ham, salami, and smoked junbon. Therefore, it should be eaten in moderation, as it is also rich in fat.
6- Smoked fish
All smoked fish (salmon – trout…) are rich in salt, as a thin slice of smoked salmon (35 grams) contains a gram of salt. Thus, it is recommended to eat fresh fish or unprepared frozen fish.
7- Canned vegetables
Canned vegetables are very high in salt, containing 300-400g of sodium or 0.7-1g of salt per 100g. Therefore, it is recommended to choose those that do not contain a large amount of salt or are free of it, or to wash these cans well to get rid of the largest amount of salt possible.
8- Olives
Of the foods very rich in malt, 30 grams of olives (10 pieces) contain 600-900 mg of sodium or 2.4-3.6 grams of salt. Black olives are the saltiest. Therefore, it should be avoided as an appetizer, like salted peanuts and chips.