Download Written by Kathleen Alleaume

‘A Little Pinch Will Do You’
Written by Kathleen Alleaume
Accredited Exercise Physiologist and Nutritionist
We are probably the fi rst generation
since the beginn ing of the world to be
paranoid about salt. We would all
die without salt.
Jeffrey Steingarten,
American Vogue Food Editor & former laywer (1997)
Back to Basics
Salt is a dietary mineral composed of two
elements: sodium and chloride. They are an
essential element of life. Both sodium and
chloride are not manufactured by the body, so
must be supplied by the diet.
Salt is one of the four primary elements of
taste (the others are sweet, sour and bitter).
It has historical links to politics, culture and
religion – all because of the body’s compelling
biological need for salt.
History of Salt
Salt is unequally distributed around the planet
and mined in many different countries. For
many years, it was thought to be a luxury
item, accessible only by the wealthy. The
Roman soldiers were paid with salt – hence
the origin of the word “salary”. In China, salt
bars stamped with the emperor’s seal were
created and used as currency.
Salt gave Venice its start in the sixth century
as the commercial capital of Europe, caused
the French Revolution, nearly defeated Mao
Tse-tung, and helped Ghandi bring India to
independence.
Salt is the world’s oldest food additive. Before
recorded history, man learned salt’s key role
in food safety and preservation. Today, food
technologists rely on salt to satisfy consumer
preferences in colour, texture, appearance
and aroma.
Salt was, and continues to be, used in
religious ceremonies as well as for medicinal
purposes. Many believe it wards off evil spirits
and demons responsible for illnesses.
Today salt is abundantly available and
inexpensive. In many places, along with
bread, salt continues to be a symbol of
friendship and hospitality.
Expressions such as “salt of the earth” and
“take (a story) with a grain of salt” reinforce its
significance in many cultures.
The earliest roads were built to transport salt,
the earliest taxes were levied on it and military
campaigns were launched to secure it.
1
Types of Salt
Graph 1
2
All salt comes from the sea. Even inland salt mines are mining deposits left by prehistoric oceans.
Roughly half of the salt we consume is extracted from the sea, the other half from inland deposits.
Table salt
Sea salt crystals
Sea salt which has been finely crushed
into small-sized identical crystals.
Sea salt which has been crushed into
large-sized crystals.
• Uses: sprinkle over food to taste
when served.
• Uses: Use for cooking, curing food,
food presentation or in grinders.
Coo king salt
Iodised salt
Sea salt which has been crushed into
medium-sized identical crystals.
Salt that has added potassium iodate. It
is available in sea salt crystals, sea salt
flakes, cooking salt and table salt.
• Uses: Add to food during the
cooking process.
Sources of Dietary Iodine (micrograms)
Sea salt fl akes
Sea salt which has been evaporated
into unique flake-shaped crystals.
• Uses: Crumble over food either during
cooking or to taste when served.
Why add Iodine
to Salt?
Iodised salt was invented early in the 20th
century to help address widespread iodine
deficiencies. Iodine is a mineral that is
essential for proper function of the thyroid
gland and cannot be manufactured by the
body. Salt is an ideal way to consume iodine
because it doesn’t spoil and is consumed by
the population in fairly predictable amounts.1
Iodine’s richest natural sources are sea life
such as seafood and seaweed. However,
it is also present in plants grown in iodinerich soil, as well as meat, eggs and dairy
products where iodine has been used during
processing (although a less common practice
now). See Graph 1.
A lack of iodine in the diet causes a wide
spectrum of adverse health effects (see
Table 1). These effects are a result of the
decreased function of the thyroid hormone.
The thyroid gland is a critical part of the
endocrine system. Its purpose is to secrete
thyroid hormones which regulate the
rate of metabolism, energy production,
reproductive function in adults and growth
and development in children.
For pregnant or breastfeeding women, an
iodine deficiency could increase the risk of
miscarriage, still-birth and premature birth.
Symptoms associated with iodine deficiency
can range from person to person. In adults,
iodine deficiency can lead to a range of health
problems including hypothyroidism, impaired
mental and physical function, reduced fertility
and increased susceptibility to thyroid cancer.
Children who do not receive enough iodine,
in the womb or as they grow, can suffer from
life-long debilitating health and developmental
concerns including impaired motor skills,
hearing and speech problems, a lower IQ,
learning difficulties and stunted growth.
Did You
Know?
75% of salt in
the Australian
diet comes from
processed foods.
Table 1
3
Stage of life
Adverse effect of lack of iodine
Adult
Goitre (swelling of the thyroid gland), hypothyroidism (under active
thyroid), impaired mental and physical function, reduced fertility,
increased susceptibility to thyroid cancer.
Child and
adolescent
Goitre, hypothyroidism, impaired intellectual performance, retarded
physical growth, increased susceptibility to thyroid cancer.
Foetus
Miscarriage, premature birth, brain damage (including intellectual
impairment), hearing loss, increased perinatal mortality (death).
3
Iodine is also an important part of a baby’s
neurological development. Once a child has
been affected by an iodine deficiency disorder,
the effects are irreversible.
Did You
Know?
SAXA salt was
established in
Australia in
the 1930s and
remains the
market leader
today, with 70%
market share.
SAXA offers a
range of iodised
salt products that
include rock salt
and sea salt flakes.
According to Food Standards Australia and
New Zealand (FSANZ), an estimated 70 per
cent of women of child-bearing age and 10
per cent of children are iodine deficient.
The good news for Australian mums is
that identifying and correcting their iodine
levels early on in their pregnancy (and whilst
breastfeeding) is very simple.
How much iodine do we nee d?
One teaspoon of iodine is all you need in a
lifetime! However, the thyroid gland does not
have the capacity to store a large amount, so
small amounts must be consumed regularly
(see Table 2).
Table 2
Daily iodine intake
recommendations by the
NHMRC (micrograms/day)4
How do I prevent iodine
defi ciency?
Infants
90–110
Children
90–150
The best way to beat iodine deficiency is by
making some simple changes to your diet:
Adults
150
Pregnancy
220
Lactation
270
• Two to three serves a week of seafood will
provide sufficient intake of iodine.
• Replace regular salt with iodised salt. A
small pinch per person of iodised salt each
day is a simple way to ensure your family’s
diet contains iodine. It allows home cooks to
control the level of salt in the family’s food.
• Incorporate healthy snacks, such as fresh
fruit and low-fat dairy products.
• Reduce your consumption of processed
foods.
• Include lots of fresh vegetables in your diet.
• Make good choices at the supermarket by
choosing bread that contains iodised salt.
Note: breads that you buy at the markets
or from gourmet bakers may not contain
iodised salt.
What happ ens to
excess iodine?
Iodine defi ciency –
An emerging issue
The decline in iodine intake appears to be due
to changes in diet and food manufacturing
practices. These include:
Historically, parts of Australia have
experienced iodine deficiency due to
domestic food supplies being grown in soils
low in iodine. Recent studies have indicated
that mild iodine deficiency has re-surfaced
over the last 10–15 years. As a result, iodine
deficiency is a re-emerging problem, and is
fast becoming a major one.
• Less iodine in milk because of changes in
treatment methods.
• A possible reduction of iodine levels in
Australian soils.
• A reduction in the use of cooking and table
salt (particularly iodised salt).
• Limited understanding of the health benefit
of iodine generally.7
The Australian National Iodine Nutrition
Survey 2003-2004 found that almost 50% of
school children (aged 8-10 years) are mildly
to moderately deficient in iodine. Further, the
latest Australian Total Diet Study found a total
of 43% of Australians aren’t getting enough
iodine, while 70% of women of child-bearing
age and 10% of children between the 2–3
years are iodine deficient.6
How does Australia compare to
other countries?
According to the International Council for
Control of Iodine Deficiency Disorders’ 2008
Iodine Deficiency Global Scorecard, Australia
is listed behind China, the United States of
America, Germany and South Africa (see
Graph 2).
Graph 2
Did You
Know?
There is a
correlation
between Mums
being iodine
deficient and
other family
members being
iodine deficient,
as Mums prepare
the family meals.
Up to 1000 micrograms of iodine per day is well
tolerated by most adults, as the thyroid gland
is able to adjust to a wide range of intakes.
However, children and people with pre-existing
thyroid problems may be more sensitive to
large amounts, and will therefore need to seek
medical advice for individual dietary needs.
The kidneys regulate the amount of sodium the
body needs by excreting excess amounts.5
How do I know if I’m
iodine defi cient?
A person may have low iodine levels without
showing symptoms. The most reliable way to
check your iodine intake is to ask your doctor
to order a urine test. Your doctor may also
use a blood test to ensure that your thyroid
hormone levels are normal.
Proportion of population with low urinary iodine
levels (less than 100 micrograms per litre)8
5
New foo d standard
Did You
Know?
Salt is the only
mineral we eat
straight from the
ground?
In response to the re-emerging issue of
iodine deficiency in Australia, the national
food regulator, FSANZ, has developed a new
standard which requires non-iodised salt in all
bread (excluding organic) to be replaced with
iodised salt from October 2009.
Bread was identified as the most appropriate
food vehicle to maximise iodine intake
because it is a widely-consumed staple food
in Australia.
However, iodine supplementation will still
be required for those who do not consume
fortified bread, as well as women who are
pregnant, breastfeeding or considering
becoming pregnant, to meet their increased
needs.
Salt in General
Sodium and chloride are essential to good
health and both play a crucial role in the body.
Both sodium and chloride swim in our bodily
fluids – which is why our tears, blood and
sweat taste of salt.
Sodium and chloride are electrolytes –
meaning they are special minerals that have
an electrical charge. Electrolytes are required
for regulating nerve and muscle activity and
other physiological functions. Sodium is
needed to maintain proper fluid balance, it
also helps the muscles to contract, nerves
to transmit messages and cells to take
up nutrients. Chloride is involved in food
digestion and is needed to maintain the
body’s acid-base balance.
Research Update
A recent survey showed that the Australian
population (aged 2 years and older)
consumes an average of 5.5 grams of salt per
day.9 Although recent media reports suggest
that Australians regularly consume more than
40g of salt a day. These findings may be
exaggerated as salt intake is poorly measured
due to the variation of the sodium content in
most foods. What’s more, the terms, “salt”
and “sodium” are used interchangeably,
but technically this is not correct as “salt” is
sodium chloride.
Recomm ended daily
intake of salt
For Adults
The National Health and Medical Research
Council (NHMRC) recommends that Australian
adults (including pregnant and lactating
women) consume less than 2,300 milligrams
of ‘sodium’ per day. This is equivalent to about
6,000 milligrams (6 grams) or one-and-half
teaspoons of ‘salt’ per day.
For Children
The recommended intake of sodium
(milligrams per day)
•
•
•
•
1-3 years = 1,000 (3g salt).
4-8 years = 1,400 (4g salt).
9-13 = 2,000 (5.5g salt).
14 years and over = 2,300 (6g salt).
Salt: The Hidd en
Factor
Amount of sodium (per 100 grams):
About 75% of salt in the Australian diet
comes mostly from processed foods; namely
bread, processed meat, poultry, cereal
products, biscuits, savoury sauces and
condiment and cheese.10
According to Food Standards Australia, which
monitors the salt levels in Australian food, the
food industry had been successful in reducing
salt in the last couple of years, but there
remains potential for further improvement.11
•
•
•
•
Muesli (fruit) bar – 84mg
Cereal – 250–850mg
Bread (1 slice) – 450mg
Processed meats – bacon – 2000mg, ham
– 1600mg and salami – 1500mg
Consumers concerned about their sodium
intake should check the label for the amount of
sodium per 100 grams. A ‘low sodium’ product
is less than 120 milligrams per 100 grams.
Other claims that assist with choosing products
lower in sodium include reduced salt/sodium,
salt/sodium free and no added salt/sodium.
Table 3
12
Typical Meal Plan
Sodium (Mg)
Ideal Meal Plan
Sodium (Mg)
368
¹∕³ cup rolled oats with
milk + 1 sliced banana
131
Tuna and avocado
salad sandwich
432
902
Ravioli with chicken
and mushrooms
(350g) + 1 side garden
salad (no dressing,
sprinkled with salt)
869
Miso soup
632
Low fat yoghurt
200
Muesli bar, choc chip
(35g)
63
Apple
1
½ cup dry roasted,
salted mixed nuts
458
½ cup dry roasted,
un-salted mixed nuts
16
Breakfast
1 cup breakfast cereal
with milk
Lunch
Fried rice (350g)
1,750
Dinner
Pizza (2 slices) + 1
slice garlic bread with
butter
Snacks
Total
4,173
Why Do
We Need
Salt?
• Maintain fluid
balance.
• Regulate blood
volume and blood
pressure.
• Help our nervous
system transmit
messages.
• Replace salt lost
via sweat.
• Assist with
muscle
contraction.
• Assist with food
digestion.
• Preserve the
acid-base
balance in the
body.
1,649
7
Healthy Tips – Take Control
Other uses of salt
•
•
•
•
When adding salt to your cooking or at the table, opt for the green packet.
Control your salt intake by seasoning your own food.
Check food labels for salt (sodium) levels and choose the lower salt options.
Choose low salt foods (<120mg/100g) where possible and avoid high salt
(>500mg/100g) foods.
• See Table 3 for your ideal meal plan.
• Add salt during the cooking phase to ensure all the family enjoys equal salt levels.
Too much or too litt le
Did You
Know?
Encasing meat
in a crust of salt
will draw out
and adsorb the
fat, while sealing
in moisture and
flavour. The
salt casing also
reduces cooking
time.
As a rule of thumb, the body simply excretes
any excess salt consumed. However, an
increased level of sodium in our bodies can
increase the risk of hypertension (high blood
pressure), which is a risk factor for heart
disease, including strokes and heart attacks.
The kidneys regulate the amount of sodium
the body needs by excreting excess amounts.
When the kidneys can’t excrete enough
sodium, excess sodium starts to accumulate
in the body, increasing in the blood volume.
The heart then needs to work harder to
maintain normal circulation; resulting in high
blood pressure.
According to the 2007-2008 National Health
Survey, 16% of the Australian population
reported one or more long term conditions
of the cardiovascular system, ranging from
heart attack, stroke, varicose veins and high
blood pressure. The most common of these
conditions was high blood pressure, (reported
by 9% of the population).13
Many of us consider salt as a food item, however it has many uses:
• Steriliser.
• Food scrub.
• Body scrub.
Did you know it can also be used to:
• Check egg freshness: Put your ageing egg into salted water. If it floats it’s still fresh
enough to eat. If it sinks, throw it out!
• Defrost snow: Sprinkling salt on icy roads or paths to lower the melting point of water
so it melts quicker.
• Drilling: Salt is mixed with boring mud, which is pumped down bore holds to form a
wall, when drilling through gravel or sandy material which will not stand up on its own.
• Fish and meat curing: Usually carried out by dissolving salt to form a strong brine to act
as a pickle, inhibiting the growth of bacteria. The products may be placed in the pickle,
or in many cases the pickle is pumped into the actual meat (such is the case in bacon
and ham), preserving the fish or meat.
• Pottery glazing agent: Salt is used to form the very smooth glaze on clay tiles or pottery
ware. After a kiln of tiles reaches a yellow to white heat, salt is then fed on the fire. The
salt vaporizes and passes onto the surface of the tile, actually form a glass surface.
• Textile dying: Salt is added to the dye baths during the process mainly to make the
dyes fast.
On the contrary, not enough sodium can lead
to hyponatremia – a condition that occurs
when the sodium in your blood falls below the
normal range. This condition is rarely seen,
however, except among ultra-endurance
athletes competing in hot climates. The salt
lost through sweat interferes with the body’s
ability to regulate fluid and in severe cases
can lead to muscle cramps, nausea, vomiting
and dizziness.
Do we nee d extra salt in
hot weather?
Only a small amount of salt is lost through
sweat, even in extremely hot climates. So
there’s no need to eat more salt in very hot
weather. Although it is very important to drink
plenty of water to keep the body hydrated.
1
2
3
4
Professor Creswell Eastman. Iodine
Deficiency. Medical Observer. 15
May 2009.
NUTTAB 2006 food composition
table. Food Standards New Zealand
Australia
Professor Creswell Eastman. Iodine
Deficiency. Medical Observer. 15
May 2009.
National Health and Medical
Research Council. Nutrient
Reference Values for Australia
and New Zealand Including
Recommended Dietary Intakes.
Canberra: Department of Health
and Ageing, Commonwealth of
Australia; 2006.
5
6
7
8
Iodne-deficiency disorders. M
Zimmerman.The Lancet. Vol 372:
October 2 (2008).
http://www.foodstandards.gov.
au/monitoringandsurveillance/
australiantotaldiets1914.cfm
SAXA brand Tracking Study – AC
Neilson
Based on the 2008 iodine
deficiency global score card
produced by the International
Council for Control of Iodine
Deficiency Disorders (ICCIDD)..
http://www.iccidd.org/media/
IodineNetworkScorecard2008.pdf
9
10
11
12
13
http://www.foodstandards.
gov.au/newsroom/
factsheets/factsheets2009/
howmuchsodiumandsalt4340.cfm
FSANZ 2009 How much sodium
are we eating? http://www.
foodstandards.gov.au/
www.ausfoodnews.com.au.
Australian salt intake too high but
manufacturers making progress in
salt reduction. May 22, 2009
Recommended daily intake of
sodium is less than 2,300mg
Australian Bureau of Statistics:
2007-08 National Health Survey
9
Salt Scrub
• ½ cup oil – sweet almond, grape seed
or rice bran oil are all good choices.
• 1 cup Saxa fine sea salt.
• 5 drops essential oils – the oil you
choose for your body scrub depends
on the result you want. Rose, lavender
is relaxing, lemongrass refreshing and
rosemary is stimulating.
• Zest of ½ lemon or lime (optional).
Combine the oil and salt in a bowl and
mix well. Add essential oil and zest.
To use, apply to dry skin using circular
strokes to exfoliate the skin. Sit on the
side of the tub to keep the scrub from
making a mess. Don’t use a salt scrub if
you have any cuts on your skin.
Shower off or follow with a warm bath.