Iodized salt, non-iodized salt, low-sodium salt...which one is more suitable for your family?

Speaking of salt in supermarkets

There are many names to be put up.

What is iodized salt, low sodium salt, rose salt...

A wide variety of types

The eyes are all colorful

But which salt is better?

Many people don’t know

No need to confuse

Today [Huaxi Doctor] teaches you how to choose

The body itself needs iodine, a trace element , which is closely related to the health of our thyroid gland. Eating more or less is not good.

Insufficient iodine intake will not only affect growth and development, but may also cause "big neck disease"; excessive iodine intake may lead to iodine-induced hyperthyroidism, and in severe cases even iodine poisoning.

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So, which one should most people eat, non-iodized salt or iodized salt?

First of all, let’s make it clear that most people are not suitable for eating iodine-free salt or low-iodine salt!

According to the "National Survey Report on Iodine Content in Drinking Water" previously released by the National Health Commission, the iodine content in water in most parts of my country is relatively low, so most people need to eat iodized salt.

Iodine-free salt or low-iodine salt is only suitable for patients with abnormal thyroid function, such as hyperthyroidism, thyroiditis, autoimmune thyroid disease , etc.

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Moreover, even if this group of people want to eat iodine-free salt, they must do so under the advice of a doctor and cannot eat it whenever they want.

Unless you are in a high-iodine area and your daily drinking water and food already contain rich iodine, you can also eat low-iodine salt or iodine-free salt in moderation.

Then a new question arises: how much iodized salt should we eat?

Generally speaking, the recommended iodine intake for adults is 120 micrograms per day.

Normally, an average person consumes about 5g of iodized salt every day, plus the iodine in drinking water and various foods, which almost reaches the standard of 120 micrograms/day.

There is another point to note. Pregnant women and breastfeeding women have a slightly greater demand for iodine than ordinary people. Therefore, in addition to daily intake of iodized salt, they also need to eat more iodine-containing foods, such as kelp, seaweed, etc.

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Note: Iodine evaporates easily when exposed to high temperatures, so it is recommended to add salt when the dish is almost out of the pot.

Let me first state the conclusion:

Suitable for patients with hypertension, cardiovascular and cerebrovascular diseases, and the elderly.

As the name implies, low sodium salt means that the sodium content is reduced. If sodium is consumed too much, it is easy to increase the risk of calcium loss, high blood pressure, and cardiovascular and cerebrovascular diseases. Therefore, it is more beneficial for people with these problems to eat low sodium salt.

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However, low sodium salt is not suitable for patients with renal insufficiency or kidney disease.

Although low-sodium salt contains less sodium, in order to ensure a similar taste, potassium is used to replace part of the sodium.

For patients with renal insufficiency, their kidneys cannot effectively excrete potassium from the body, which may lead to hyperkalemia, causing arrhythmia and even heart failure. Therefore, they must be cautious when eating low-sodium salt.

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In fact, the biggest difference between them is that they are produced in different places. From the perspective of nutritional content, there is actually no difference between them...

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The same goes for some high-end salts such as rose salt and flavored salt. They may only be slightly different in flavor and appearance, but there is really no nutritional difference.

In recent years, many studies have shown that the eating habits of Chinese residents can easily lead to excessive sodium intake. In simple terms, it is too salty.

Excessive salt intake is one of the important factors that induce cardiovascular and cerebrovascular diseases. Therefore, for everyone's health, these salt control measures must be taken:

1. Develop the habit of calculating the amount of salt you use every day, and use tools such as spoons to add salt in a fixed amount;

2. In addition to using less salt when cooking, you should also pay attention to consuming less hidden high-salt foods and seasonings, such as pickled foods, stewed foods, fried foods, etc. You need to pay attention to the hidden salt intake;

3. When purchasing packaged foods, be sure to pay attention to the sodium content on the label and try to choose foods with low sodium content.

Statement: This article is a medical-related educational popular science article. It does not involve specific treatment methods or medical behaviors and cannot replace hospital visits.

Experts collaborating on this article

References

[1] Zhang Lili, Wu Furong, Jian Hongbang, et al. Analysis of survey results on the use of iodized salt in catering service units in Sichuan Province in 2021[J]. Journal of Preventive Medicine Intelligence, 2023, 39(10): 1211-1215.

[2] Jin Yuxin, Liu Lin, Han Ying, et al. Effects of iodine-131 on thyroid function and bone density in elderly patients with hyperthyroidism[J]. Chinese Journal of Gerontology, 2023, 43(22): 5507-5509.

[3] Li Yahui, Wang Xiaofeng, Mo Zhe, et al. Research progress on the effects of iodine supplementation during pregnancy on maternal and offspring health[J]. Preventive Medicine, 2023, 35(11): 953-956. DOI: 10.19485/j.cnki.issn2096-5087.2023.11.008

[4] Yu Xiaoyong, Xu Xinli. Dietary control of potassium intake is not related to hyperkalemia? [J]. Chinese Journal of Integrated Traditional and Western Medicine Nephrology, 2023, 24(04): 370.

Content Production

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty