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hey it’s Thomas de Lauer and today I want to talk about salt you see we’re constantly hearing that salt is this bad thing and it’s going to raise our blood pressure and then it’s horrible well the simple thing is that salt is important and I wanted to do this video to give you five good reasons that you should be making sure that you get enough salt in your diet especially if you’re active you see our bodies crave salt when we need it if you’ve ever worked out really hard and sweated a lot or you’ve drank too much water and urinated a lot you found that a lot of times you end up craving salt more than usual because your body is really good at telling you that it needs the extra salt when it’s necessary and at the end of the day it’s not always about having too much salt it’s more about having the balance between sodium and potassium there have actually been a lot of studies lately that have shown that there are almost just as many issues with not consuming enough sodium as there are issues with consuming too much sodium you see the recommended daily allowance of sodium right now is down to about 2.3 grams or 2300 milligrams per day that’s really not all that much especially when you take a look at some of these recent studies in fact a recent study that took 100,000 people found that blood pressure issues didn’t really come into play until people were consuming more than 5 grams or 5,000 milligrams of sodium per day now that’s not the end-all be-all that isn’t true for everybody but in this double-blind study that’s the way that it came out now there are moderate blood pressure issues around 3 to 4 grams per day and really didn’t start to see any increase until you’re really pushing 3 anyway so it’s a little bit of a gray area as to what that tolerable upper level is on a day to day basis but let’s dive right in and talk about the 5 main benefits of salt since nobody else is talking about them the number five reason needs to make sure you’re getting enough sodium is fluid balance and cardiovascular health you see sodium is a huge part of what is called extracellular fluid and that helps with what is called tissue perfusion so basically your cells are kind of breathing they constantly have this influx and basically movement of water in and out of the cell if you don’t have that sodium balance then that doesn’t happen Emily and when that doesn’t happen effectively it can affect your circulatory system and it can affect your heart in a number of ways so it’s important that you make sure you’re getting enough salt so that that tissue balance and that extra cellular water stays where it needs to be so the heart can pump easily and the blood can flow where it needs to flow the number four reason is simply your neural function you see your nervous system and sodium work very close together see a lot of times when neurons are firing when your brain is sending messages what’s happening is concentrations of sodium and chloride are constantly changing and you see we have to look salt is made up of sodium and chloride so these constant changing values are what really allow your brain to tell your body what to do in a sense without sodium the neurons cannot fire and your brain will not be able to communicate effectively so your body won’t be able to move right that’s why sometimes after a workout when you sweat a whole lot you’ll cramp up it’s because the nervous system doesn’t really know how to fire properly at that point in time so very critical especially after a workout that you get enough salt in the number-three reason you want to make sure that you’re getting enough salt in your diet is digestion and this is one that people don’t really talk about a whole lot you don’t think salt you don’t really connect it with digestion but what happens is salt helps the transfer of chloride ions into the hydrochloric acid within the stomach and that hydrochloric acid is what helps you digest and that hydrochloric acid is also going to be what prevents you from contracting a foodborne illness so a lot of times making sure that you get enough salt can literally keep you from getting sick it also preserves a lot of things if you think back in olden times what we used to always do is preserve our meats in salt it definitely has an antibacterial antimicrobial property and that still takes effect even within your digestive system the number two reason that salt is so important comes down to your mood and it kind of ties back in with number three when we are talking about the neural response but it has to do specifically with your brain in fact in a 2010 study it was found that those that consumed less than 1500 milligrams of sodium had a significant decrease in their mood compared to those that didn’t and again it comes right back to the neurons not being able to fire properly if your brain isn’t functioning right your nervous system isn’t functioning right not only does your body not listen but other parts of your brain don’t listen and this can make it so you feel down so you don’t have motivation so you feel a little bit more lethargic than you ordinarily would a lot of people wouldn’t make that connection with simple old salt lastly it comes down to simple minerals the number one reason and it’s so simple that a lot of times we overlook it salt isn’t just salt we’re not talking about just going out and immediately consuming a bunch of sodium we’re talking about good healthy salt that contains a lot of different trace minerals so if you’re consuming a salt like Himalayan pink salt or some really good solid high-quality sea salt you’re retrieving a lot of other minerals you see when you consume regular table salt it usually is iodized it’s got iodine added into it a lot of times it has a lot of other chemicals added into it but if you’re eating good solid salt from the earth you’re going to get a lot of those trace minerals that play so many critical parts to your day-to-day life things like chromium things like iodine things are going to help you digest things are going to help boost the metabolism so at the end of the day my tip to you is this rather than forcing yourself to remove sodium from your diet or really struggling hard to find low sodium foods all over the place just try to eat a balanced diet that’s going to get you enough in the way of potassium so you can have that healthy mineral balance because remember sodium potassium are working together and it’s all about a ratio so if you can keep that ratio in line you’re going to feel great as always keep it locked in here on my videos and I will see you in the next one
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5 Health Benefits of Salt in the Diet- Thomas DeLauer
How Much Salt do You Need? You can learn this and so much more at
You have no doubt heard about the dangers of salt and the need to stay away from it, but this is not a universal truth. We crave salt because we need it…
-We need to replace what we lose through sweat and urination
-Think about when you work out and you taste your sweat – it is salty. We must replace this when we excrete it.
Recent research has found that there are not only dangers of too much salt, but too little salt (2).
-The daily recommended intake of sodium continues to decrease, some citing below 2.3 grams per day. (2)
-Based on a study of over 100,000 people in 18 countries, it was found that blood pressure effects of sodium were seen at excess of 5 grams per day, with moderate impact at 3 to 5 grams and not existent at levels below 3 grams, which is still higher than the daily recommended amount. (2)
Sodium has positive effects on the body as well, including having an impact on the levels of certain hormones (2). These positive effects are why we need and crave salt. Let’s go over 5 reasons salt is important in a diet.
1. Fluid balance and cardiovascular function (1)
a. Sodium is a component of your extracellular fluid and is crucial in tissue perfusion and cellular metabolism. The extracellular fluid volume is partly controlled by sodium and plays a role in cardiovascular health.
2. Nervous system function (1)
a. The nervous system is full of neurons firing messages to one another. This is made possible by changing concentration of sodium and chloride ions (salt is made up of sodium and chloride). This is how your brain lets your body know to move!
3. Digestion (1)
a. Salt is used to transport chloride ions in the form of HCL in your gastric fluid. This HCL plays roles such as eliminating food-borne pathogens during digestion.
4. Mood (3)
a. On a study on rats, it was found that those with a sodium deficiency displayed some symptoms of depression, such as not seeking out things that would normally provide pleasure.
5. Minerals (4)
a. Naturally occurring salts, such as pink Himalayan sea salt, are known to contain abundant different trace minerals.
Why then does salt have a bad reputation? Consuming too much salt and too little potassium is the opposite of how our ancestors would have eaten. This balance, or ratio, in the body, is important to health (1). Consuming more fruits and vegetables while moderately decreasing salt intake may be a better approach than just cutting out salt, as it is important to have some salt in the diet to keep you at your healthiest.
Another tip: consume natural salts, such as pink Himalayan sea salt, to take advantage of the trace minerals.
1. Shaking Up the Salt Myth: The Human Need for Salt
2. Salt Consumption has a Sweet Spot: too little and too much are both harmful, researchers find
3. Salt Might be “Nature’s Antidepressant”
4. Minerals in Himalayan Pink Salt: Spectral Analysis
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