How much salt do we need? Based on clinical and historical research, DiNicolantonio recommends three to four thousand milligrams per day.
However, not all salts are created equal, and some people may need more salt than others. The mineral concentration of the seas roughly mirrors the mineral content of our blood. The earth is roughly 70 percent water, and we are almost that much water as well. DiNicolantonio observes that our kidneys exist not to protect us from salt but to profit from it and its many benefits to our bodies.
The rest of creation is similar—animals of all kinds, but especially those that hunt sea animals, take in large amounts of salt. Historically, the biological drive for salt also benefited humanity in other ways. Many foods that provide salt, such as fish and other seafood, also supply valuable nutrients that are otherwise hard to come by. The diets of non-seafood-eating people also could be high in salt, featuring foods such as tiger nuts clocking in at an astounding three thousand-plus milligrams of sodium per one hundred grams or 3.
Humans have mined salt for at least eight thousand years. The Romans and many other groups consumed as much as ten thousand milligrams of salt per day. Daily intakes of forty to seventy grams were not uncommon before the advent of refrigeration, since salted fish and cured meats were dietary staples for hundreds of years across many parts of the world.
Until recently, these high-salt-intake groups had little to none of the ills now tenuously linked to salt, despite consuming five, ten and even twenty times the modern recommendations. Seems they must have missed the memo—and all the diseases that went with it! Bad science. But this figure was based on the sodium content of select land animals as well as land plants…and does not include the sodium that would have been obtained from tiger nuts, insects, or aquatic vegetation or prey, nor does it include the other large stores of sodium found in animals besides their meat, such as that found in the skin, interstitial fluid, blood, and bone marrow.
The middle chapters are what you would expect of a book unpacking the bad science and bogus claims based on the research of the s. One of the more fascinating finds is how we went from viewing salt as a necessary nutrient to treating it as a mere condiment, thanks largely to the hypertension research of Lewis Dahl. Here, we see the role the media played and still play in taking tidbits of science and blowing them up into inaccurate proportion.
The war on salt had one notable victor: sugar. Whereas the dietary guidelines recommended only five grams of salt, the same guidelines permitted a whopping one hundred and forty-three grams of added sugars per day.
The updated guidelines did nothing to undo the war on salt but moderated the sugar intake recommendations to fifty grams per day about forty pounds per year. Americans are not getting the message, as annual average sugar intake is over three times that amount.
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