Chloride in food
In addition to water, carbohydrates, vitamins and fats, our body also needs minerals to live. One of the minerals is chloride, an important electrolyte that is needed for a wide variety of processes in the human organism. It is found in plant foods, but also in animal products, and is supplied to the body mainly through table salt (sodium chloride). But why can't we survive without this mineral?
Why does our body need chloride?
Chloride does not supply our body with energy, but regulates, among other things, the distribution of water in the body and the acid-base balance. Chloride ions are also needed for hydrochloric acid production in the stomach (called gastric acid). It helps the stomach to break down food and kills bacteria and germs. The German Nutrition Society recommends a daily intake of about 2,300 mg (see link below for reference values) . The individual requirement depends on various factors and is therefore difficult to define. Patients with kidney weakness and athletes, for example, have a higher requirement, while people with diabetes have a lower requirement.
This is how much chloride is in our food
In recent years, experts have discussed the issue of salt in our food a lot. Because of its flavour-giving and preserving properties, it is mainly added to industrially processed foods such as bread, meat, sausage, cheese and ready-made meals. According to the consumer advice centre, about 80 percent of the daily dose comes from processed foods. The World Health Organisation (WHO) recommends a maximum of 5 grams of salt per day. But most people consume much more. A slice of bread (35 g) already contains about 0.5 g of salt, depending on the type. The germicidal effect of salt is used in pickled vegetables, such as pickled cucumbers and olives. Cheese is treated with salt water during ripening, which leads to a high content in certain types of cheese.
You can find out how much table salt a food contains by looking at the nutrition table on the packaging. It is worth taking a look at it. For example, many ready-made tomato sauces, whose nutritional information seems harmless overall, contain a large amount of salt. Pureed tomatoes, on the other hand, contain much less and you can spice them up with different herbs. Generally speaking, vegetables contain more salt than obs, and there is more salt in seafood than in meat from land animals. A rough overview:
| Food | Chloride content in mg per litre |
|---|---|
| Meat | 40 - 250 |
| Seafood | 95 - 690 |
| Vegetables | 50 - 150 |
| Fruit | 0 - 40 |
You don't want chlorine in your drinking water? Chlorine, chemical residues, germs and bacteria can be filtered out of any water with an activated carbon water filter. These are available as table filters or built-in filters under the sink (osmosis system).
What happens in the case of a chloride deficiency or excess?
Causes of a chloride deficiency include malnutrition, heavy sweating, vomiting or taking dehydration tablets. A permanently low level can result in headaches, muscle cramps, nausea, fatigue and even cardiac dysfunction. A slight deficiency can be compensated for by increasing the salt intake in the diet. Elevated chloride levels are either related to pre-existing diseases, such as diabetes, or they are caused by excessive salt consumption. Chronic excess intake can lead to circulatory problems and high blood pressure (hypertension). Since excess chloride is excreted by the kidneys, an over-supply is rare with a balanced diet. If a medical blood test nevertheless shows an elevated value, increased fluid intake and a reduction in salt consumption can usually help to regulate the situation.
The right choice of food
The daily requirement of chloride can easily be met with a balanced mixed diet. Doctors and the media advise you to eat a balanced and varied diet - but what does that actually mean? Balanced means giving preference to foods that are important for the body. In other words, eating more products from this category and eating foods that have no health benefits sparingly. Varied means eating many different foods, i.e. from different categories. Out of habit, we usually fall back on the same foods over and over again. So feel free to try foods from other product groups and try new recipes. Maybe you will even follow in the footsteps of another food culture and experience taste surprises? But take your likes and dislikes seriously, otherwise the fun of eating will quickly fall by the wayside.
Caution during preparation! All minerals, including chloride, are water-soluble. This means that they are partially lost during cooking. With a gentle preparation, for example by steaming, you preserve the valuable ingredients and avoid that later there are more minerals in the cooking water than in the food. Excessive heating can also impair the composition of certain foods and thus their health-promoting effect.
Which type of salt should I use?
You will find a huge selection of different salts in food markets and delicatessens. In addition to table salt, these include rock salt, sea salt, crystal salt and Himalayan salt. They all have one thing in common: they consist of 97 percent sodium chloride. Apart from their composition, they vary mainly in taste. Coarse-grained salt is perceived differently than finely ground salt. Everyone has probably used white iodised salt for seasoning when cooking. The so-called rock salt is mined in salt mines from the saline layers. Himalayan salt has a pink colour (due to small amounts of iron) and tastes somewhat milder. Sea salt forms in salt lakes and seas - sprinkled on fish and meat, the dish becomes particularly crunchy due to the special structure of the salt.
Conclusion
Both an oversupply and an undersupply of chloride are unhealthy. A balanced diet of plant and animal foods therefore belongs on the daily menu. However, it is unnecessary to desperately cling to new dietary resolutions from one day to the next. If you need to make a change, gradually introduce lower-salt or higher-salt foods into your diet. If your sodium chloride level is too high, slowly accustom your palate and tongue to the milder taste. Consider seasoning with rosemary, thyme, parsley, turmeric or chilli instead of salt. Avoid convenience foods and eat sausage and cheese in moderation. If you live consciously and know about hidden salt in food, you are allowed to go overboard when eating.
Many experts believe that good social contacts have a positive effect on health. Why not socialise again and invite friends as "test eaters" for your new recipe ideas? Or cook together with your family and use the time during preparation to exchange information (for example about chloride).
