Table salt: daily allowance, rules for use

Rospotrebnadzor named six basic rules for the use of table salt

Rospotrebnadzor named six basic rules for the use of table salt

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October 31st to November 6th is World Salt Reduction Week. Excessive salt intake is the cause of diseases such as hypertension, heart disease, kidney and joint problems.

The physiological norm for salt is 5 grams per day (about 1 teaspoon). So much salt is needed to maintain the water-mineral balance, conduct nerve impulses and work the muscles. However, according to Rospotrebnadzor, many residents of Russia do not know the measure of salt. And if women can stop at 10 grams per day, then men are carried further.

Do I need to go to extreme measures and stop eating salt altogether?

– Almost the entire territory of the Russian Federation belongs to the territories with natural iodine deficiency. This means that the level of iodine in the soil and fresh water is too low to provide them through food. To avoid diseases caused by iodine deficiency, it is necessary to include iodized salt and foods high in iodine in the daily menu. Each person should receive at least 150 micrograms of iodine per day – this need for iodine can be easily covered by replacing ordinary salt with iodized salt in your diet, – believes Director of the Institute of Clinical Endocrinology of the National Research Center for Endocrinology, Corresponding Member of the Russian Academy of Sciences, Professor, Doctor of the Highest Qualification Category Ekaterina Troshina.


1. Salt the dish not during cooking, but immediately before eating.

Thus, it will turn out to slightly deceive your body, taste buds will immediately receive a signal about a bright taste.

2. Say no to salty snacks. Nuts, chips, dry soups, noodles, “just add water” purees are usually heavily seasoned with food additives, including a lot of salt.

3. Salting and blanks can first be washed from the brine. And if fresh vegetables are available, they are always a priority.

4. Choose low sodium salt. In stores, there are packages with salt, where part of the sodium chloride is replaced by potassium and magnesium compounds, this is more useful.

Also, a number of studies have shown that coarse sea salt is more useful than ordinary table salt, its chemical composition is richer, due to the fact that there is more residual moisture in large crystals.

5. You can replace salt with herbs: dill, parsley, celery and green onions, basil, thyme, rosemary, marjoram, ginger, cumin will make the taste of food rich and varied. In addition, herbs are a source of antioxidants that will serve the immune system well.

6. Diversify your diet with foods rich in potassium (bananas, potatoes, spinach), it helps to quickly remove excess salt from the body.

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