It all started in 6050 BC, mainly used as part of religious offerings and to preserve mummies in Egypt. What started as a regional product, would become the most used taste enhancer in the entire world. In 2700 BC, pharmacologists in China used 2 extraction methods of salt, which we still use nowadays. This way, salt can be extracted from mines, using cost-effective methods.
Salt is used in almost everything you see nowadays in your supermarket. Whether it's bread, pasta, soda, or sauce, salt plays a crucial role in taste in all kinds of products. Most processed foods contain a large amount of sodium as well, such as canned soup, instant pudding, pizza, and frozen meals. Therefore, it is recommended by the American Heart Association to lower the salt intake to no more than 1500 mg per day. The average pizza contains 600 to 1200 mg of sodium already. With 20% of all deaths occurring from heart disease, this leaves us with the question:
Is salt actually bad for healthy teenagers?
"But why healthy teenagers specifically?", first of all, our target audience is teenagers interested in health and fitness. Secondly, people with diagnosed heart disease for example should talk to their GP, instead of taking advice from our blogs. We want to emphasize that we are not medical experts, and therefore not allowed to give any health-related advice. Use this blog as a guideline to become more informed about health.
With that out of the way, we're discussing whether salt is bad for you, and if so why. We'll discuss the risks of heart disease, high blood pressure, strokes, or calcium loss. But also the benefits of salt should not be neglected. At the end of this blog, you'll know exactly whether salt is actually bad for you and if so, how to reduce your sodium intake. If you want to get the answer right away (I highly recommend you read the whole blog to find our reasons why, but okay), click here.
Let's go!
Disclaimer: We are not medical professionals, and the information provided in this blog is based solely on our interest and basic knowledge in the subject matter. While we strive to ensure accuracy, readers should consult qualified healthcare professionals or experts for personalized advice or medical concerns. Additionally, we rely on reputable sources to support the information presented in this blog.
Is Salt Actually Bad for Healthy Teenagers?
The Role of Salt in Teenage Health
Salt, also called sodium, has a lot of different variations. The most important ones are:
Table salt. This is the most common and most used type of salt. It is highly refined, meaning that all impurities are removed. If you read the label on the back of this salt, you'll find the word "iodized". Iodine is a trace element that is essential for human health. It is a crucial component of thyroid hormones, which regulate the body's metabolism and play a significant role in overall growth and development. A lack of iodine can lead to an iodine deficiency, causing developmental issues. Iodized salt was produced as a public health measure to combat Iodine Deficiency Disorders (IDD). IDD is a problem in many parts of the world.
Kosher salt. The difference between table salt and kosher salt is the size of the crystals. Kosher salt crystals are bigger than table salt crystals and therefore, chefs use them to sprinkle them over meat surfaces. It gives the surface of the food a more attractive look. Kosher salts are mined from underground salt deposits and then processed to remove impurities. The name "kosher" comes from the preparation of meat according to Jewish dietary laws, but is in fact not kosher-certified.
Sea salt. Sea salt is harvested from evaporated seawater and comes in various colors, sizes, and textures. The color of sea salt comes from the trace minerals, such as calcium, magnesium, potassium, iron, and copper. The composition of colored sea salt is actually the exact same as regular sea salt, so don't fall for some kinds of marketing tricks telling you their color is somehow "healthier" or "more natural".
Some other kinds of salts that are not intended for human consumption (because of the lack of iodine or the crystal structure) are rock salt and pickling salt. Besides the previously named salts, flakey salt, Fleur de Sel, Himalayan pink salt, black salt, and smoked salt (salt smoked over a wood fire to give it a smoky flavor) are other options that provide a different taste to meals. All of these salts have their own properties, use cases, and salinity.
So, what is the "best" kind of salt of all of these? Typically, there is no type of salt the healthiest, as every kind of salt is healthy in moderation. The body needs its sodium and electrolytes. A 2020 study found that the health benefits of minerals such as magnesium and calcium can be achieved by consuming 592% of the daily amount of recommended sodium for adults per day, coming down to ~7000 mg of sodium per day. That does not sound like a great idea, as other health problems such as heart diseases and strokes are almost guaranteed in long-term use.
Electrolytes
Electrolytes are a collective name for different essential minerals, like sodium, calcium, and potassium. Athletes consume electrolytes due to the loss of them in sweating. Electrolytes do a lot in the body, such as regulating muscle contractions and keeping you hydrated, but also balancing the pH levels (a measure of acidity and alkalinity) and controlling the nervous system function. A lack of electrolytes can lead to fatigue, headaches, nausea, changes in blood pressure, muscle cramps, and a lower amount of energy.
Most of the electrolytes are lost through sweat and urine and replenished by maintaining a nutritious diet, such as eating healthy, whole foods. Some people also use electrolyte drinks as a replenishment of electrolytes after an intense workout. However, most of these drinks also contain a large amount of sugar, making them unhealthy. For anyone who is engaging in intense exercise for longer than 1 hour, a low-sugar electrolyte drink is beneficial. For other people, drinking water is just fine.
Have you ever seen some white chalk on your clothing? This is a signal for a major loss of salt. Also, most people think that muscle cramps come from a deficiency of magnesium and potassium deficiencies, while most of the time it's a lack of sodium. Instead of eating just a banana after an intense workout, try to incorporate some kind of sodium.
Alcohol & Electrolytes
Lastly, the effect of alcohol on electrolyte levels. When you drink alcohol, it makes you pee more at first, but it keeps your body's salts normal. This happens when the amount of alcohol in your blood goes up, and it's because alcohol stops your body from releasing a hormone called ADH. When the amount of alcohol in your blood stays the same, alcohol helps your body hold onto water and salts. But if you keep drinking, the effect gets weaker.
If you drink alcohol a lot over time, your body starts to hold onto water and salts more. When you drink more alcohol, your body will get rid of the extra water and salts quickly. But when you stop drinking, your body will get rid of the extra water and salts slowly over a few days.
Doctors shouldn't give alcoholics a lot of fluids through a needle because it might not help and could be risky. It's not clear how potassium and magnesium affect alcohol withdrawal symptoms. People who drink a lot might have problems with their salts because of alcohol-related illnesses, not eating well, throwing up, or having diarrhea. Each person's situation is different, so doctors need to look at each case carefully.
Benefits of Salt for Teenagers
People on the internet like to emphasize time and time again that salt is your worst enemy. They like to tell you that you should use soy sauce for example, because "it isn't salt right". Let me tell you this: besides containing a lot of salt (yes, even the so-called "low-salt" options, which contain more than 2g of salt per tablespoon most of the time), soy sauce has a lot of added conservatives in it. Salt has been used as a conservative for food for decades. Why should you add any conservatives? Ask the money-focused companies. Of course, soy sauce is a very specific example, but the point we're making here is that, when you use salt, it should be in the purest form possible. This means clear sea, table, or kosher salt.
Let's go over the benefits of salt for young, healthy teenagers.
Hydration and Fluid Balance
Danielle Crumble Smith, RDN, a certified dietitian at Top Nutrition Coaching, claims that a small amount of salt in the water can help increase hydration, especially during high-intensity training or in hot climates where people tend to lose a lot of water and electrolytes.
“This is due to the role of sodium, a key component of salt, in the body’s hydration process,” Crumble Smith. Sodium is like a magnet to water in cells and is therefore critical for maintaining hydration. When drinking water, the fluid goes through your bloodstream and passes into your body's cells, where it is used in different essential functions. In this process, sodium (electrolytes) plays a key role. Replenishing the loss of electrolytes promotes better water absorption and prevents dehydration.
Also, people who are sick and lose a lot of fluid with electrolytes may also benefit from a bit of sodium in their drink. Blowing the nose, diarrhea, or vomiting causes the body to lose a lot of fluid rapidly, Roxana Ehsan RD, LDN, a registered dietitian nutritionist and board-certified sports dietitian in Miami, Florida.
While drinking salt water after a highly intensive workout or when you're sick is a great way to replenish the electrolytes in the body, you should always be careful with your sodium intake. It's important to know that an overload of sodium can lead to high blood pressure, heart disease, kidney disease, and stroke. All of these consequences will be discussed later in this blog. It's not absolutely necessary to add salt to your water, as the average American gets plenty of sodium from their diet. It's not directly a nutrient of concern.
Iodine Intake
You've already heard us talking about iodine. Iodinized salt is the best way to reach your daily iodine goals. It's an important nutrient that your thyroid needs to produce certain hormones. A lack of iodine may lead to problems such as an enlarged thyroid gland (goiter) and an abnormally low level of thyroid hormones (hypothyroidism), also called IDD (Iodine Deficiency Disorder).
Iodine is a trace element present in the earth. Due to the ice age, the element is distributed variably around the world, and can be found primarily in coastal areas. The most natural products that are high in iodine are seaweed, fish, and dairy products. A 10-gram serving of dried nori seaweed (the one used in sushi) contains up to 232 mcg of iodine, which is more than 1.5 times the daily required minimum. While salt iodization was never made mandatory, estimates are that more than 90% of US residents have access to iodized salt nowadays. It is an easy yet inexpensive way to increase the iodine intake.
In the US, iodized salt contains 45 micrograms per gram of salt. The recommended daily amount of iodine is 150 mcg for young adults, which is equal to 0.5 to 0.75 teaspoon of salt. According to tests on the US general population, most people don't need to supplement iodine, as they get enough from their natural diet.
Risks of Excessive Salt Consumption for Teenagers
Okay, so we talked about the benefits of salt for teenagers. In this section, we're going over the downsides of excessive salt for young adults. This includes the risk of hypertension (high blood pressure), which contributes to cardiovascular disease, the impact on kidney health, and the relationship between high salt intake and calcium excretion, potentially affecting bone health. We'll tell you exactly how much sodium is too much and what to do to prevent excessive salt consumption.
This section will prevent you from any nasty diseases, so let's go!
Hypertension Risk
The recommended amount of sodium is less than 2.300 mcg per day, which is equal to 1 teaspoon a day or 6 grams of salt. The average American eats around 3.400 mcg per day... Ouch. Generally speaking, you can consume more salt as you're kidney develops itself. Most parts of the kidney are fully developed around your 12th birthday, which makes the recommended salt consumption table look something like this:
Age | Amount |
< 1 years | < 1g |
1-3 years | < 2g |
4-6 years | < 3g |
7-10 years | < 5g |
11+ years | < 6g (~1 teaspoon) |
"Okay, so what happens after I eat more than 6g?", bad things brother, bad things. First, foam comes out of your mouth, then, your body will feel itchy all over the place, and suddenly you crave human meat... No just kidding. The human body is capable of more things than we know. When you consume more than 6g for a longer period, you start seeing bad things.
One of the problems that you might encounter is the risk of hypertension or high blood pressure. The name "blood pressure" can be understood quite literally. When you consume more salt, your body holds onto more water. The extra water in your blood creates extra pressure on the blood vessel walls, which raises your blood pressure.
The fix is quite easy: consuming less salt. Results can be in a short period, as short as a few weeks.
Hypertension means a blood pressure of more than 140/90 mmHg. However, the risk of CVD (CardioVascular Disease) starts from a blood pressure of about 115mmHg. Raised blood pressure is the major cause of the development of cardiovascular disease and is the biggest cause of death in the world through the strokes and heart attacks it causes.
The relevant normal blood pressure for teenagers are:
Age Groups | Systolic* | Diastolic* |
Normal | < 120 mmHg | < 80 mmHg |
Elevated | 120-129 mmHg | < 80 mmHg |
High Blood Pressure (Hypertension) Stage 1 | 130-139 mmHg | 80-89 mmHg |
High Blood Pressure (Hypertension) Stage 2 | >140 mmHg | >90 mmHg |
Hypertensive Crisis, Consult Your Doctor Immediately | >180 mmHg | >120 mmHg |
*The key difference between systolic and diastolic blood pressure is that systolic pressure measures the force in the arteries when the heart contracts and pumps blood, while diastolic pressure measures the pressure in the arteries when the heart is at rest between beats.
Strokes
High blood pressure can lead to serious health problems, and one of the most dangerous is a stroke. When blood pressure stays high for a long time, it can harm blood vessels, including those in the brain, making them more likely to get blocked or burst. Strokes happen in two main ways: one when a clot blocks a blood vessel in the brain (called ischemic stroke), and the other when a blood vessel bursts (called hemorrhagic stroke). Both types can cause brain damage or even death.
Having a blood pressure reading above 130/80 mmHg increases the risk of stroke, and if it goes above 180/120 mmHg, it's considered a medical emergency because the risk is much higher. Keeping blood pressure in a healthy range is crucial for lowering the risk of stroke.
Kidney Health
The next problem that comes with excessive salt consumption, is kidney health. The kidney is one of the most important organs of the human body. Your body regulates water levels by filtering blood through the kidneys, where a delicate balance of sodium and potassium facilitates the movement of water from the bloodstream into the kidney's collecting channels. A high-salt diet disrupts this balance, impairing kidney function and reducing water removal, which elevates blood pressure and strains the kidneys, potentially leading to kidney disease.
Moreover, excessive salt intake is associated with increased protein in urine, a significant risk factor for declining kidney function. Evidence suggests that high salt consumption increases kidney disease progression in individuals already afflicted with renal issues.
In the UK, over 3 million people suffer from Chronic Kidney Disease (CKD), with 61,000 undergoing kidney failure treatment. The NHS allocates 3% of its budget to kidney failure management, performing approximately 3,000 kidney replacements annually and maintaining a waiting list of over 5,000 patients. Tragically, CKD contributes to 40,000-45,000 premature deaths in the UK each year.
Kidney stones, while fairly common, inflict significant pain and discomfort, affecting approximately 6% of women and 11% of men at least once in their lifetime. These mineral deposits can lead to nausea, urinary difficulties, and in severe cases, may contribute to kidney disease if they obstruct the urinary tract.
High salt intake is linked to kidney stone formation, as it increases calcium loss in urine, a key factor in stone development. Numerous studies have demonstrated that reducing salt intake can decrease calcium excretion and lower the likelihood of kidney stone recurrence.
Hypercalciuria, the excessive loss of calcium in urine, is found in 80% of kidney stone patients. Moreover, people with elevated blood pressure face a higher risk of kidney stone development. Lowering salt intake not only helps reduce blood pressure but also lowers the risk of calcium loss, which then prevents you from kidney stones.
Diets tailored to lower hypertension, such as the DASH diet, have shown notable reductions in kidney stone risk. This shows us, again, the importance of maintaining a healthy diet.
The DASH diet focuses on vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, and nuts. The diet is primarily focused on lowering sodium, but also limits added sugar and saturated fat. Saturated fat can be found in a lot of fast food and full-fat dairy products. DASH stands for Dietary Approaches to Stop Hypertension. Lastly, it's important to choose foods that are rich in potassium, calcium, magnesium, fiber, and protein.
Bone Health
You've already heard us talking about calcium, right? What's one thing you think of when you think about bone health? Exactly, calcium. Too much salt can lead to bone weakening and therefore osteoporosis. Osteoporosis causes bones to become weak and brittle. In an advanced stage of osteoporosis, bones can break while doing simple things such as bending over or coughing.
Osteoporosis is very rare in teenagers. Especially white and Asian women of older age, and those who are past menopause are at the highest risk. In this case, medicines, a healthy diet, and weight-bearing exercise can help prevent bone loss or strengthen already weak bones. Do not worry about this too much tho, as it is highly unusual. Some symptoms of osteoporosis are:
Back pain, caused by a broken or collapsed bone in the spine.
Loss of height over time.
A stooped posture.
A bone that breaks much more easily than expected.
Balancing Salt Intake for Teenage Health
If you've read the previous paragraphs, you know that the recommended amount of salt intake is 6g, which is the equivalent of 2.300 mcg of sodium or 1 teaspoon per day. The average American eats about 3.400 mcg per day (almost 150% more). In this paragraph, we'll explain how you can balance your salt intake during the day.
Tips for Moderation
Read Labels: When you're grocery shopping, take the time to read the nutrition labels on packaged foods. Look for the "sodium" or "salt" content per serving. Foods labeled as "low sodium" typically contain 140 milligrams or less per serving. By comparing different options, you can make more informed choices and select products with lower sodium content.
Whereas sugar knows a lot of different synonyms, such as dextrose, fructose, galactose, maltose, etc. (basically everything ending on "ose"), salt is only used as either salt or sodium. This makes reading labels much easier, as you're able to detect the amounts of salt in the product better.
Cook at Home: Cooking meals from scratch gives you full control over the ingredients you use, including salt. Instead of relying on processed or pre-packaged foods, experiment with fresh ingredients and flavorful herbs and spices (low in salt preferably). You'll discover that you can create delicious meals without needing to add much salt for taste. Of course, salt definitely brings out the flavor, but it is a powerful tool so you don't need to add much of it. For inspiration, we recommend you take a look at this blog for example!
Limit Processed Foods: Processed foods such as canned soups, frozen meals, and deli meats are often high in sodium to enhance flavor and preserve shelf life. While it's convenient to rely on these items, they can contribute significantly to your daily salt intake. Try to minimize your consumption of processed foods and prioritize whole, unprocessed options like fruits, vegetables, whole grains, and lean proteins. This can make you feel way better in a small amount of time, so it's worth the extra preparation.
Be Mindful of Condiments: Condiments like ketchup, mustard, barbecue sauce, and soy sauce can pack a surprising amount of sodium into your meals, even in small servings. Check the labels of condiments you use regularly, and consider switching to lower sodium varieties or using them sparingly.
Choose Fresh Produce: Fruits and vegetables are naturally low in sodium and provide essential vitamins, minerals, and antioxidants (remember what we told you about the DASH diet). Incorporating a variety of colorful fruits and vegetables into your meals and snacks not only helps control your sodium intake but also supports overall health and well-being.
Rethink Snacks: Many popular snack foods, such as chips, pretzels, and popcorn, are high in sodium. Instead of reaching for these salty snacks, look for healthier alternatives like unsalted nuts, seeds, yogurt with fresh fruit, or air-popped popcorn. You can also prepare your own snacks at home using wholesome ingredients to control the sodium content better.
Drink Water: Consuming high amounts of sodium can lead to increased thirst and dehydration. Drinking an adequate amount of water throughout the day helps flush out excess sodium from your body and keeps you properly hydrated. Aim to drink water with meals and throughout the day, especially if you're consuming salty foods. Recommended is to drink approximately 3.7 liters of water for men and 2.7 liters for women, but it is highly dependent on your activity levels and personal preferences.
Be Mindful of Portions: Even foods that are considered healthy can contribute to high sodium intake if consumed in large portions.
A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI (Recommended Daily Intake). Breaded, fried shrimp is similarly salty.
In contrast, a 3-ounce (85-gram) serving of fresh-caught shrimp without salt and additives has just 101 mg of sodium or 4% of the RDI.
Pay attention to recommended serving sizes and avoid oversized portions, particularly when it comes to salty snacks like chips and crackers. Practicing portion control can help you manage your sodium intake more effectively.
Individual Variability
"Everyone should eat a maximum of 6g of salt per day, otherwise they'll face health issues!" BS, if you ask us. If you're reading this, you're probably interested in health, fitness, or both. This means that you exercise a lot, meaning you sweat much. With sweat you lose electrolytes, resulting in a loss of sodium. This 6g rule doesn't include major fluid loss from sweating by higher temperatures or exercising.
To determine your own personal salt intake, consider a few factors:
Age and Developmental Stage: Teenagers are in a critical stage of growth and development, requiring adequate nutrients to support their physiological changes. During adolescence, there is increased demand for electrolytes, including sodium, to maintain fluid balance, support muscle function, and support nerve impulses. The recommended salt intake for teenagers may vary depending on their stage of adolescence, with older teens potentially needing slightly higher amounts to support their growth spurts and increased physical activity levels.
Physical Activity Levels: If you participate in sports, exercise regularly, or have physically demanding lifestyles, you may have higher sodium requirements due to sweat loss during physical exertion. Sweating leads to the loss of electrolytes, including sodium, which must be replenished to maintain hydration and electrolyte balance. Teenage athletes and physically active people may need to consume slightly more salt than their counterparts to replace the sodium lost through sweat and prevent dehydration and muscle cramps (which I can tell by experience, are terrible).
Individual Health Conditions: Certain health conditions, such as hypertension (high blood pressure) or kidney disease, may necessitate stricter sodium restrictions for teenagers. Excessive salt intake can lead to high blood pressure and contribute to cardiovascular complications in people who have had heart-related problems. Teenagers with underlying health issues may need to lower sodium recommendations as part of their overall treatment plan, under the guidance of healthcare professionals.
Dietary Patterns and Food Choices: The types of foods you typically consume can significantly impact your salt intake. Diets high in processed foods, fast food, and salty snacks tend to be higher in sodium, while diets rich in whole foods, fruits, and vegetables are naturally lower in sodium. If you prioritize whole, minimally processed foods, and limit your sodium-rich processed foods, you achieve the recommended salt intake levels and promote better overall health.
Cultural and Social Influences: Cultural and social factors can also shape your salt intake. Cultural dietary practices, such as the inclusion of salty spices or traditional dishes, may contribute to variations in sodium consumption among different groups. Social influences, including peer preferences, dining habits, and food availability, can also impact your dietary choices and salt intake. Awareness of this provides you with more in-depth information, which you can use to regulate your sodium intake.
Are you ready? Because we're going to formulate an answer to the main question this blog is all about: is salt actually that bad for healthy teenagers? Let's go.
Conclusion
Is salt actually that bad for healthy teenagers? The answer is: no. In our opinion at least. As long as you exercise regularly, drink enough water, and limit your processed food intake, you're absolutely fine with eating a little more than that 6g "holy grail". Of course, eating way too much sodium over a longer amount of time will lead to hypertension and possibly kidney issues. But using a little more salt than usual is absolutely fine for a healthy teenager. As you get older, it becomes more important to regulate your salt intake, as the kidney doesn't work like it used to before.
Salt forms a great source of electrolytes, by the amounts of magnesium, iron, and calcium it contains. It is not recommended to get your daily amounts of magnesium for example, as you would have to consume a really unhealthy amount of salt to reach it. Maintaining a balanced salt intake is essential for your health and well-being. While salt is necessary for various physiological functions, excessive consumption can lead to adverse health effects over a longer period.
By understanding the factors that influence recommended salt intake, such as age, physical activity levels, individual health conditions, dietary patterns, and cultural influences, you can make informed decisions about your dietary choices. Try using strategies like reading food labels, cooking at home, prioritizing whole foods, and being mindful of portion sizes can help you manage your salt intake effectively. By adopting a balanced approach to salt consumption, you can support your overall health and lay the foundation for lifelong healthy eating habits.
Frequently Asked Questions (FAQ)
Why is it important for you to monitor your salt intake?
As a teenager, you're at a crucial stage of growth and development. Your dietary habits now can significantly impact your health in the long term. Excessive salt intake during adolescence can lead to health issues like high blood pressure and cardiovascular disease later in life. By keeping an eye on your salt intake, you can establish healthy eating habits and reduce the risk of these chronic conditions.
How much salt should you consume daily?
What are some sources of hidden salt in your diet?
How can I reduce my salt intake without sacrificing flavor in my meals?
Are there any health conditions that might require me to limit my salt intake more strictly?
How can I make healthier choices when dining out or eating at school or social events?
Are there any benefits to reducing salt intake beyond cardiovascular health?
Comments