How much salt should you consume in a day if you are Indian?

Salt is a crucial part of our diet, playing an essential role in maintaining fluid balance, nerve function, and muscle contractions. However, the amount of salt consumed daily has a significant impact on health. Too little salt can lead to deficiencies, while too much can lead to health problems such as hypertension, heart disease, and stroke.

Recommended daily salt intake
Health organizations around the world have set guidelines for salt intake to help people maintain optimal health:

According to the ICMR-National Institute of Nutrition's "Dietary Guidelines for Indians- 2024", current Indian as well as WHO recommendation for sodium intake is 2300mg per day, which translates to around 5000mg or 5g (1 teaspoon) of common salt per day. Indian food intake data indicates that average consumption of salt ranges from 3g to 10g /day in different states with about 45% of population consuming more than 5g/day.

American Heart Association (AHA) suggests an even lower limit of 1,500 mg of sodium per day, particularly for people with health concerns such as high blood pressure, diabetes, or chronic kidney disease.

For children, the recommended intake is lower and varies with age. It's important to note that these recommendations focus on the total salt consumed, including that which is added during cooking, at the table, and in processed foods.

Salt intake among Indians
Salt consumption patterns in India vary widely due to the diversity of regional cuisines, but studies suggest that many Indians consume well above the recommended limit, with daily intake often reaching 10-15 grams of salt. Traditional Indian diets, rich in pickles, chutneys, processed snacks, and preserved foods, tend to be high in sodium. This high salt consumption is a growing health concern, particularly as India experiences a rise in non-communicable diseases like hypertension and heart disease.

Average Indian consumes around 11 g of salt/day which is double the amount of salt recommended (5g/d).

What should you do to cut down your daily salt intake?

• Do not add salt in rice and dough for chapati, poori, paratha.
• Do not sprinkle salt on salad, cut fruits, cooked vegetables or curd. Enjoy their natural taste!
• Gradually reduce the salt usage while cooking from lesser to least.
• Limit food accompaniments like salted butter, salty spice mixes (chaat masala, jal jeera masala etc.), chutneys, pickles, papads, ketchups, sauces and dressings etc., as they contain excess salt.
• Baking soda, baking powder, and monosodium glutamate (MSG) also contains high sodium: Avoid using these in your daily cooking.

Also, you need to drink at least 8-10 glasses of water everyday, it not only helps to flush out the toxins but also excess of sodium from the body. (Source: https://eatrightindia.gov.in/reduce-salt.jsp)

Iodized salt: A necessity for Indians
In addition to the quantity of salt consumed, the type of salt also plays a crucial role in nutrition. In India, iodized salt is the most commonly used variety, and it serves an important public health function.

Why iodized salt?
Iodine is a trace element essential for the production of thyroid hormones, which regulate metabolism, growth, and development. A deficiency in iodine can lead to conditions like goitre, hypothyroidism, and developmental delays, particularly in children. To combat widespread iodine deficiency in the 20th century, India began mandating the iodization of salt. Today, iodized salt remains a key tool in preventing iodine deficiency disorders (IDDs), which still pose a risk, especially in mountainous and inland regions where iodine levels in the soil are low.

Types of salt: What should Indians opt for?
While iodized salt is vital for public health, there are many different types of salt available, each with unique properties:

Iodized salt: This is the most common form of salt in India and is enriched with iodine. It is ideal for daily use to prevent iodine deficiency.

Rock salt (Sendha namak): Commonly used during religious fasting, rock salt contains minerals like potassium and magnesium. However, it is typically not iodized and should not replace iodized salt in regular use, especially in regions prone to iodine deficiency.

Sea salt: Sea salt contains trace minerals, but in India, it is not typically iodized. Like rock salt, it should not be the primary source of salt for people who rely on iodized salt for iodine intake.

Black salt (Kala namak): This salt is known for its distinct flavor and is often used in Indian street foods and Ayurvedic practices. However, it also lacks significant iodine content and should be consumed sparingly.

What should you do to cut down your daily salt intake?

• Do not add salt in rice and dough for chapati, poori, paratha.
• Do not sprinkle salt on salad, cut fruits, cooked vegetables or curd. Enjoy their natural taste!
• Gradually reduce the salt usage while cooking from lesser to least.
• Limit food accompaniments like salted butter, salty spice mixes (chaat masala, jal jeera masala etc.), chutneys, pickles, papads, ketchups, sauces and dressings etc., as they contain excess salt.
• Baking soda, baking powder, and monosodium glutamate (MSG) also contains high sodium: Avoid using these in your daily cooking.

(Source: https://eatrightindia.gov.in/reduce-salt.jsp)

Salt is an indispensable part of Indian cuisine, but moderation is key to maintaining health. By adhering to the recommended daily limits, choosing iodized salt for regular use, and being mindful of salt-rich processed foods, individuals can enjoy flavorful meals while safeguarding their health.