Salt has been used for centuries to cure and preserve foods before refrigeration. Excessive salt intake typically wasn’t an issue before fast food and ultra-processed foods. Now, roughly 70% of our salt intake comes from these foods and food prepared outside our homes.
Photo of a salt shaker surrounded by salt crystals.
For all ages, too much salt can create health problems, but for children this is particularly problematic. Excess salt intake can lead to chronic conditions such as
Hypertension (high blood pressure)
Heart disease
Kidney disease
Stroke
Possible increased risk of stomach cancer
Calcium loss and risk for osteoporosis
And also to more acute problems like
Kidney stones
Hypernatremia (too much salt in the blood)
Bloating
Increased thirst
May increase risk of eczema
Weight gain
Weakness
Increased blood pressure
The Centers for Disease Control (CDC) estimates that 1 in 10 children have high blood pressure. Some of this is due to excess salt intake.
The American Heart Association (AHA) recommends limiting daily salt intake for ages 14 and beyond to 2300 mg or 1 teaspoon.
The National Academy of Sciences, Engineering, and Medicine (NASEM) recommends the following guidelines:
Age Adequate salt intake in mg/day
0-6 months 110 (this is based on the amount in breast milk)
7-12 months 370
1-3 years 800
4-8 years 1,000
9-13 years 1,200
14 and beyond 1,500 - not to exceed 2,300
Excess salt intake + inadequate water intake = risk for chronic disease
Dietary sources of salt include:
Energy drinks, sodas, and bottled beverages
Canned items such as soups and vegetables
Prepackaged sandwich meats
Cured meats
Baking mixes
Pizza
Fast food
Processed foods such as chips, crackers, bread, and baked goods
Combat excess salt with these steps:
Minimize fast food and ultra-processed foods.
Drink more water and fewer sodas and bottled drinks.
Drain and rinse canned items.
Eat more fresh produce.
Skip the salt when cooking and use more herbs and spices.
Read labels to avoid those with high amounts of salt.
Look for low or no-salt items.
Cook at home as much as possible.
Refrain from adding salt to food cooked for children.
Beware that salt substitutes may be loaded with potassium and not recommended for anyone with kidney problems - use herb-based seasonings or salsa instead.
Another issue -
With all the specialty salts, such as sea salt and pink Himalayan salt, iodine deficiency is becoming more common. Iodine deficiency leads to goiter (enlarged thyroid gland) and hypothyroidism (low thyroid function). These problems became uncommon when iodine was added to regular table salt. However, many specialty salts do not contain iodine; regular table salt is made with or without it. Our bodies only need a tiny amount for normal thyroid function - about 150 micrograms - met using iodized salt.
Pictured are a variety of specialty salts which lack iodine.
Besides iodized salt, other dietary sources of iodine include
Seafood
Seaweed
Dairy products
Eggs
Enriched bread
Liver
Infants receive adequate iodine through breast milk or formula.
Iodine supplement is not necessary or recommended unless a deficiency exists.
Although we need salt, too much can lead to numerous acute and chronic problems. Limiting salt intake during childhood helps to prevent complications later.
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