Salt: An Essential Component Of Our Diet Across All Ages
Kavita Devgan

Kavita Devgan
15 July 2020

This article is authored by Kavita Devgan. Kavita is an acclaimed nutritionist with 20 plus years of experience as a weight loss and holistic health consultant.

Salt has many health benefits and plays a vital role in our body across all significant stages of the human life cycle. Hence, it must be consumed, within the recommended amount, through our diet. Let us take a look at the significant stages starting from infancy, childhood, pregnancy, middle age and old age and find out why salt is vital while moving through these significant phases of the human life cycle.

The reason we eat salt

Eat Breakfast

Salt contains essential nutrients such as sodium, chloride, iodine and iron. Salt is an electrolyte, which helps regulate water content in the body. It is used to treat or prevent sodium cutback caused on account of dehydration, excessive sweating and/or other causes.

Low consumption of salt and iodine could possibly result in brain damage in infants and kids. Also, it could lead to mental health issues such as cognitive and motor development, which has a deep connect with how the child performs in school. The young ones are particularly at risk because their iodine is much required for brain development during the first few years of life. Iodised salt is a protector of mental & cognitive health in newly-born kids, vital for brain development in children between 6 months to 15 years old, which can lead to various health concerns due to iodine deficiency. Hence, it is important to oversee that a child is getting enough iodine through their diet.

Recommended quantity for infants: The recommended amount of iodine for age 0-5 years is 90 micrograms (mcg)/day and for age 6-12 years is 120 mcg.

Nowadays, there are many variants of salt in the market, and one must know how to distinguish between them. Most of the salts out there are iodised as a preventive measure taken by the government to eradicate iodine deficiency in our country. Iodine is a key micronutrient needed in minuscule quantities by the body to produce thyroid. The body does not produce iodine, so it is essential to make it part of our daily diet as consumption of iodised salt supplies the body with the right nutritional requirement.

Need for iodine in women


Iodine, in little quantities, is needed on a regular basis when it comes to the supplying ladies with nutrition. Women’s iodine requirements increase largely, especially during pregnancy, to ensure an adequate supply to the foetus. Hence, become iodine-deficient becomes a common concern for pregnant ladies as the demand for iodine increases for thyroid hormones from early on during pregnancy. Essential for females, salt is primarily essential for the brain development of the baby when in the womb.

Recommended quantity for women: All expecting and lactating mothers ought to get their daily requirement of iodine of 250 mcg.

Need for iodine in the middle ages

Middle-aged persons have quite a lot of life challenges to face. A life of stress, together with irregular meal habits, leads to a rapid rise in the occurrence of diabetes and high blood pressure among the urban population. Hypertension, in its asymptomatic nature, is one of the leading health problems of urban India that can be effectively managed by governing the intake of sodium along with a healthy, mobile lifestyle.

Recommended salt intake during mid-level: A salt with low sodium content works for the elderly population, but prior consultation with their doctors is a must as the volume of water in the body continue to lower with age. They are more prone to hyponatremia, especially those who are under medication.

Iodine has been known to impart several health benefits across all ages. You can opt for Tata’s range of salts, with essential nutrients a part of it, especially Tata Salt – India’s first iodised salt.


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