Sodium, commonly known as salt, has a distinct and addictive flavour that makes our taste buds crave it.

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One study says that people prefer salty foods, not so much because of our liking it, but for the reason that we have just naturally grown to eat it.

Sodium is usually found in highly processed foods. Food manufacturers prefer using salt, as it is relatively inexpensive. At the same time, sodium extends the shelf life of the food. In fact, roughly 75% of salt is added by food companies.

Too Much Of Something Is Bad

Sodium is important to human health, as it helps our body to work properly. This mineral is essential for muscle contraction, nerve transmissions, maintaining pH balance, and hydration. Although it is vital for many of our body functions, too much sodium is bad. High sodium intake can cause cognitive diseases, kidney stones, high blood pressure, edema (a skin condition), and stomach ulcers.

Herbal Study

In a study by Mc Cormick, a total of 40 participants were to go on a salt-restricted diet for four weeks. These 40 people were divided into two groups. In the first group, the main task was to keep their salt intake low on their own terms. Meanwhile, the second group was urged to share their traditional family recipes and re-create these by replacing salt with spices and herbs. Cooking demonstrations, lessons in monitoring diets and step-by-step low sodium diets were provided to the participants.

The result was astounding. Those who switched from using salt to herbs in their dishes obtained 27% lower sodium in their bodies, at around 110 mmol/d.

Replacing Salt With Herbs

When limiting sodium in your diet, a common target is to eat less than 2,000 milligrams of sodium per day, which is equivalent to one tablespoon of salt. Large amounts of sodium can be hidden in canned, processed, and convenience foods that are served at fast food restaurants. There is also plenty of food that does not taste salty, but is high in sodium. This includes cereals, bagels, pancakes, soups, and sandwiches.

Here are some of the guidelines in cutting down your salt intake:

• Eliminate salt used in your cooking – both for sea salt and regular salt
• Replace salt with herbs and spices
• Buy food that is low in sodium
• Avoid eating at fast food restaurants. Instead, eat more home-cooked meals

Seasoning food with spices and herbs not only reduces salt intake but also offers a lot of health benefits. We list 10 must-have herbs and spices in every kitchen.

1. Cinnamon
   A well-known spice that can be used in baked or savory dishes, it has a unique and warm taste. Originating from the cinnamon tree, it has been used for centuries by Indians and Chinese. It is known to cure congestion, diabetes, colds, and painful menstruation. Try adding cinnamon to your oatmeal or miller for your new breakfast routine.

2. Oregano
   This widely-used spice is aromatic and enhances flavour. It is commonly used in Mediterranean and Mexican cuisine. The oregano herb is rich in fiber and has nutritional and disease-preventing functions. It is recommended to use this herb in strongly flavoured dishes due to its robust taste. Try adding this to your herbed rolls.

3. Basil
   Considered as the king of herbs or holy herb, basil is popular and commonly found in kitchens from ancient times until today. The bold herb can be found in everything from salads and sandwiches, to even pizzas. It is made up of compounds that are known to have anti-inflammatory and antibacterial properties. Try making basil pesto and cook it with pasta.

4. Thyme
   In ancient Greece, thyme was a symbol of courage. It comes in different varieties, including lemon and spicy orange. It is used in roasted vegetable dishes and contains flavonoids, making it rich in antioxidant content. Try seasoning soups and sauces with this herb.

5. Rosemary
   Commonly used in Mediterranean cooking, this herb is often used in bread. It contains anti-inflammatory compounds that reduce asthma attacks and improve concentration. Try making a rosemary purée and use it as a dipping sauce for bread.

6. Paprika
   Made from pulverised red peppers, this spice is commonly used in stews, soups, and pasta sauces. It is high in vitamin C and improves blood circulation. The finest paprika is made in Hungary. Try using it in your coconut cream-based soup.

7. Dill
   Originating from the old Norse word, “dilla” which means to “lull”. This fresh-flavored herb is commonly used in sweet roasted carrots or creamy new potatoes. It is considered as an insomnia reliever and helps prevent bone loss. Try dill in your salad dressing or vegan cheeses.

8. Turmeric
   Commonly called “Indian saffron”, turmeric is used in dishes for flavor and food colouring. Characterised as a peppery, warm, and bitter flavour, it is generally used in curry. It is effective in preventing Alzheimer’s disease and has anti-cancer properties. Try adding it to rice or roasted vegetables.

9. Cumin
   The aromatic seeds of a plant of the parsley family, cumin is used as a spice for its nutty and peppery flavour. As with turmeric, it is usually used in curries. It’s an excellent source of iron and is believed to help with digestion. Try adding cumin your sautéed vegetables.

10. Nutmeg
    Also known as “pala”, nutmeg is added to vegetarian dishes and creamy pasta sauces. It has a warm spicy aroma but with a sweet nutty flavour. In terms of health benefits, it provides relief from insomnia. Try adding nutmeg to your espresso for that added kick!

What are you waiting for? Remove that salt shaker from your table and use these spices and herbs for your upcoming kitchen creations!