Ten years ago, I was diagnosed with hyperthyroidism. My overactive thyroid was producing excessive hormones which made me lose so much weight, experience tremors, increased heart rate and made my eyes bulge (exophthalmos). It was horrible. I had to undergo Radioactive Iodine treatment to destroy the overactive thyroid tissues in my body. Sounds easy right? Well it wasn’t. The worst part was when I had to remove seafood and salt from my diet two weeks before my treatment. For someone who was highly dependent on salt to satisfy one’s palate, it was pure torture. My food tasted like paper.
All types of salt contain iodine a mineral that is needed by the thyroid glands to produce the hormone thyroxine. This regulates metabolism and growth. According to the World Health Organization (WHO), iodine deficiency is one of the three most common forms of micronutrient malnutrition affecting one-third of the world’s population.
Iodine deficiency can lead to irreversible effects such as mental retardation, impaired growth or low IQ among children born of mothers with this condition. It can also cause women to stop ovulating thus causing infertility. Lack of iodine in the diet can cause the thyroid to work harder which causes goiter characterized by neck swelling or bulging.
The Department of Health implemented the ASIN Law (RA 8172) in 1995 to promote salt iodization nationwide and eliminate Iodine Deficiency Disorder in our country. Ordinary salt is fortified with iodine. Fortification is a process of increasing the nutritive value of a food by adding a specific vitamin or mineral which will benefit the public.
Aside from being a good source of iodine, salt contains 40 percent sodium. An electrolyte that maintains fluid balance in the body. It also plays a great role in transmitting nerve impulses or signals and muscle contraction and relaxation.
Considering the benefits we get from salt, does that give us the go signal to eat foods high in sodium? Of course not! Excessive sodium intake can damage the kidneys, heart and liver. It can also cause high blood pressure. How much sodium do we need then? Limit sodium intake to 2,300 milligrams or one teaspoon salt per day. For ages 51 years and over, the maximum amount is 1,500 milligrams or 2/3 teaspoon of salt per day. We get sodium from various food sources like dairy products, meat and seafood. Even vegetables contain sodium! Most foods have natural or inherent sodium and most processed foods have additives that contain sodium (example: bread).
To limit sodium intake, use herbs and spices to add flavor when cooking and refrain from putting additional salt and seasoning on the table. It is also important to read nutrition or food labels of processed foods so let me help you understand the following sodium label lingo:
Sodium free – contains less than 5 mg of sodium per serving.
Unsalted or no salt added – means no salt has been added but may still contain inherent or natural sodium.
Low in sodium – contains 140 mg of sodium or less per serving.
Very low in sodium – contains 35 mg of sodium or less per serving.
Reduced sodium or less sodium – contains 25 mg of sodium or less compared to a similar product that has regular amount of salt added.
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