Salt and sodium: what you need to know for a healthy lifestyle

Salt, or sodium chloride, is a commonly used ingredient in our diet. Although our bodies require sodium for functions such as regulating blood pressure and the operation of muscles and nerves, excessive salt intake can be harmful to health.

Recommended daily allowance

In the Netherlands, no specific recommended daily allowance (RDA) for salt or sodium has been established. However, international organizations such as the American National Academy of Sciences advise an adequate intake of 1.5 grams of sodium per day for adults, which corresponds to 3.75 grams of salt.Netherlands Nutrition Centre+1Hartstukjes+1

The Health Council advises adults to consume no more than 6 grams of salt per day, which is equivalent to 2.4 grams of sodium. Lower maximum amounts apply to children, depending on their age.Netherlands Nutrition Centre+2Netherlands Nutrition Centre+2Netherlands Nutrition Centre+2

Current consumption and health risks

On average, Dutch adults consume more salt than recommended. Men eat an average of 7.8 grams of salt per day, while women eat 6.1 grams. Approximately 90% of men and 60% of women exceed the maximum recommended amount of 6 grams per day.Netherlands Nutrition Centre

A high salt intake can lead to increased blood pressure, which raises the risk of cardiovascular disease. Additionally, it can contribute to kidney disease and, according to some evidence, stomach cancer.

Sources of salt in our diet

Approximately 80% of the salt we consume is added by manufacturers to products such as bread, processed meats, cheese, soups, sauces, and ready-to-eat meals. We add the remaining 20% ourselves during cooking or at the table.Netherlands Nutrition Centre+4Netherlands Nutrition Centre+4Netherlands Nutrition Centre+4

Tips for eating less salt

• Choose fresh, unprocessed products.
• Use herbs and spices to add flavor instead of salt.
• Read nutrition labels and choose products with a lower salt content.
• Limit the consumption of ready-to-eat meals and snacks.Netherlands Nutrition CentreNetherlands Nutrition Centre

Would you like to know how much salt you consume daily? Use the online food diary ‘Mijn Eetmeter’ from the Netherlands Nutrition Centre.

Read the full article on the website of the Netherlands Nutrition Centre:
Salt and sodium | Netherlands Nutrition Centre