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4 Healthy Ways to Increase Salt Intake

Healthy Ways to Increase Salt Intake
Written by Collins Nwokolo

Often time we’ve heard many things on how salt intake is wrong. In fact, the media has done worse by ‘demonizing’ salts. The truth is that salt will always remain a part of our diet; and the earlier we know this, the better for us.

While salt in itself is not bad, taking it recklessly without health consideration will do more harm than good to your health.

Chemically, table salt consists of two compounds, sodium, and chlorine. The dietary compound provides the highest source of sodium hence the reason for being called sodium on some occasions.

The World Health Organization (WHO) recommends that an adult consume less than a teaspoonful (5g) in 24 hours. While this is good, some people consume far less than the amount depriving themselves of the benefits of consuming salt in proportions.

Increasing your salt intake to this appropriate limit helps replenish your electrolyte system, enhance your nerve function and muscle health. On the other hand, low salt intake has been implicated in heart diseases, an increase in the tendency to develop type-2 diabetes, and an elevation in ‘bad cholesterol level in the body.

If you sweat a lot or get tired easily, it might be as a result of your low salt consumption. Here is how you can healthily increase your salt intake without compromising your health.

1. Try Veggies

Eating vegetables is an easier way to increase your sodium level; however, the drink must be nutritious.

Depending on your need, the drink can provide up to 500mg of sodium per cup, but if you think you don’t need as much as this, try low sodium vegetables such as leafy greens, broccoli, cauliflower, peppers.

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Alternatively, you can blend the vegetables with fruits but do not add sugar.

2. Consume olives

Olives are nutritious foods that shield you from inflammation by furnishing your body with good fats. You can mix them with your food, salads, and the likes. 

For example, four kalamata olives can provide you with more than 140mg of sodium. However, we advise that you see your dietitian, so you don’t overshoot.

3. Eat more fruits

Another cheap way to get yourself more salt in a healthy way is to consume fruits. Fruits are known to have ‘no bad sides,’ and this fits perfectly for this purpose. For instance, consuming 100 grams of spinach can provide up to 80 mg of sodium. Other fruits with an adequate amount of sodium include apple, celery, bananas and pears. So, when next you feel tired or hungry or crave more salt, you know what to do


4. Try buffered electrolyte salts

It is not strange to feel weak, tired, or probably sweat a lot. This is as a result of depletion in your salt (sodium level). Taking buffered drinks helps replenish your salt store and keep you back on track. However, these claims have not been certified by the FDA, so you need to follow the guidelines as stated or see your doctor before consuming the drink.


Bottom Line

Salt will always remain a cogent part of our daily diet; however, responsible consumption is required at every point in time.

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About the author

Collins Nwokolo

Collins Nwokolo is a passionate medical physiologist, health blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.

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