Table salt is the mineral that we consume the most of; however, there are hidden health risks related to excessive salt consumption.
Vegetables are usually cooked in well-salted water so that the cell walls can become more permeable through osmosis. This shortens the cooking time and allows the vegetables to retain more of their vitamins and minerals. In contrast, legumes shouldnʼt be salted until after they are cooked as salt increases the cooking time.
Eating a diet that includes processed foods greatly increases the amount of salt we consume. See the book review on Salt Sugar Fat. Then you will understand WHY people in Western society is actually sick.
If you consume less salt for about three months, your taste buds will become more sensitive to the salt and you will need much less to experience the same taste and pleasure as before. Your taste buds will be more responsive to flavor in general — something that gourmets and foodies would appreciate greatly.
A total of 1.4 to 2.5 g salt per day (1 g sodium) is ideal, in particular, if you have high blood pressure. For an adult, consuming about ten tablespoons of pure cooking salt would be lethal. However, it is very important that we get the optimum amount of sodium.
The Max Rubner-Institut (MRI), Robert Koch-Institut (RKI), and Federal Institute for Risk Assessment (Bundesinstitut für Risikobewertung, BfR) in Germany set the goal of reducing salt intake to between 3.5 and 6 g per day by 2011.
Our hormones monitor the amount of salt in our body, and we excrete excess sodium chloride with a large amount of water. This damages the kidneys and increases the water stored in our body, which makes us weigh more. However, if we consume less than 2 g per day, we are in danger of dehydration as we wonʼt feel thirsty. Table salt also usually contains added iodine, which is lacking in the food in some regious. Certain countries also add potassium fluoride to salt.
From Wikipedia: “Salt is essential to the health of humans and animals, and is one of the five basic taste sensations.
Salt is used in many cuisines around the world, and is often found in salt shakers on diners' eating tables for their personal use on food. Salt is also an ingredient in many manufactured foodstuffs. Table salt is a refined salt containing about 97 to 99 percent sodium chloride. Usually, anticaking agents such as sodium aluminosilicate or magnesium carbonate are added to make it free-flowing. ... Some people put a desiccant, such as a few grains of uncooked rice or a saltine cracker, in their salt shakers to absorb extra moisture and help break up salt clumps that may otherwise form.”
Sodium consumption and health:
“Table salt is made up of just under 40% sodium by weight, so a 6 g serving (1 teaspoon) contains about 2,300 mg of sodium. Sodium serves a vital purpose in the human body: via its role as an electrolyte, it helps nerves and muscles to function correctly, and it is one factor involved in the osmotic regulation of water content in body organs (fluid balance). Most of the sodium in the Western diet comes from salt. The habitual salt intake in many Western countries is about 10 g per day, and it is higher than that in many countries in Eastern Europe and Asia. The high level of sodium in many processed foods has a major impact on the total amount consumed. In the United States, 75% of the sodium eaten comes from processed and restaurant foods, 11% from cooking and table use and the rest from what is found naturally in foodstuffs.
Because consuming too much salt increases risk of cardiovascular diseases, health organizations generally recommend that people reduce their dietary intake of salt. High salt intake is associated with a greater risk of stroke, total cardiovascular disease and kidney disease. A reduction in sodium intake by 1,000 mg per day may reduce cardiovascular disease by about 30 percent. In adults and children with no acute illness, a decrease in the intake of sodium from the typical high levels reduces blood pressure. A low salt diet results in a greater improvement in blood pressure in people with hypertension.”
Paradoxically, salt consumption can decrease blood pressure in pregnant women.
|Nutritional Information per 100g||2000 kCal|
|Saturated Fats||0 g||0.0%|
|Carbohydrates (inc.dietary fiber)||0 g||0.0%|
|Protein (albumin)||0 g||0.0%|
|Cooking Salt (Na:38'758.0 mg)||98'445 mg||4'101.9%|
|Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal|
|Sodium, Na||38'758 mg||4'845.0%|
|Min||Manganese, Mn||0.1 mg||5.0%|
|Elem||Calcium, Ca||24 mg||3.0%|
|Min||Copper, Cu||0.03 mg||3.0%|
|Min||Iron, Fe||0.33 mg||2.0%|
|Min||Zinc, Zn||0.1 mg||1.0%|
|Fat||0 g||< 0.1%|
|Vit||Vitamin A, as RAE||0 µg||< 0.1%|
|Fat||0 g||< 0.1%|
|Vit||Vitamin D||0 µg||< 0.1%|
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
|Essential amino acids||2000 kCal|
|Tryptophan (Trp, W)||0 g||< 0.1%|
|Threonine (Thr, T)||0 g||< 0.1%|
|Isoleucine (Ile, I)||0 g||< 0.1%|
|Leucine (Leu, L)||0 g||< 0.1%|
|Lysine (Lys, K)||0 g||< 0.1%|
|Methionine (Met, M)||0 g||< 0.1%|
|Phenylalanine (Phe, F)||0 g||< 0.1%|
|Valine (Val, V)||0 g||< 0.1%|
|Vitamin A, as RAE||0 µg||< 0.1%|
|Vitamin D||0 µg||< 0.1%|
|Folate, as the active form of folic acid (née vitamin B9 and B11)||0 µg||< 0.1%|
|Vitamin C (ascorbic acid)||0 mg||< 0.1%|
|Thiamine (vitamin B1)||0 mg||< 0.1%|
|Riboflavin (vitamin B2)||0 mg||< 0.1%|
|Niacin (née vitamin B3)||0 mg||< 0.1%|
|Pantothenic acid (vitamin B5)||0 mg||< 0.1%|
|Vitamin B6 (pyridoxine)||0 mg||< 0.1%|
|Essential macroelements (macronutrients)||2000 kCal|
|Sodium, Na||38'758 mg||4'845.0%|
|Calcium, Ca||24 mg||3.0%|
|Magnesium, Mg||1 mg||< 0.1%|
|Phosphorus, P||0 mg||< 0.1%|
|Potassium, K||8 mg||< 0.1%|
|Essential trace elements (micronutrients)||2000 kCal|
|Manganese, Mn||0.1 mg||5.0%|
|Copper, Cu||0.03 mg||3.0%|
|Iron, Fe||0.33 mg||2.0%|
|Zinc, Zn||0.1 mg||1.0%|
|Fluorine, F||2 µg||< 0.1%|
|Selenium, Se||0.1 µg||< 0.1%|