What is a healthy substitute for salt

We Germans love salt - but unfortunately far too much. According to the World Health Organization (WHO), adults shouldn't do more than 5 grams of salt daily to take in. But often much more salt is consumed. On average, German men eat around 10 grams and women around 8.4 grams of salt per day. Salt is vital for our body, but too much salt is harmful to our health and, for example, causes high blood pressure, says nutrition doc Dr. Matthias Riedl. The intestine and its bacteria also suffer from too much salt and are damaged as a result.

Season without salt? That's how it's done!

Above all, many processed foods such as sausage products, cheese or ready-made meals ensure a high consumption of salt. It is better to cook fresh yourself, use salt more sparingly and use healthy, tasty alternatives to seasoning.

Use natural salt

Don't put the salt in your dishes overnight. Give your taste buds enough time to get used to the reduced amount of salt. Instead of table salt, use natural salts such as sea salt or rock salt, which are milder and have a significantly higher proportion of minerals such as calcium or magnesium.

Season with fresh herbs

Use instead of salt fresh herbs such as parsley, chives, dill or basil, which give your dishes a delicate flavor and an intense aroma. But fresh herbs not only score points in terms of taste. The high mineral and vitamin content is also impressive - so that the valuable ingredients are not lost during cooking, the herbs should be as fresh as possible and not be heated.
If you don't have fresh herbs on hand spontaneously, grab one Dried herbs back. For a more intense aroma, rub the herbs between your fingers before adding them. So that the herbs can develop their full flavor, give them enough time and let them steep for at least five minutes.

Spices refine the taste

Instead of using the salt shaker, use spices such as Chili powder, curry or nutmegthat give your dishes an even more intense taste. Start with a small amount and gradually increase it - many spices need a little bit to fully develop their full aroma. You can then always add seasoning!

Garlic provides intense flavor

Fresher garlic goes well with many dishes such as sauces, vegetables or fish and spices up many dishes with its unique aroma. The spicy clove of garlic contains many healthy nutrients such as vitamins, iron and zinc that protect our immune system and heart. In addition, garlic is known for its antibacterial properties.

Ginger conjures up spiciness in your dishes

ginger is also a great substitute for salt and goes well with many dishes. The aromatic tuber ensures a pleasant and fresh spiciness and is also very health-promoting: ginger has an anti-inflammatory effect, stimulates the metabolism and stimulates blood circulation.

Lemons provide fresh acidity

Almost every dish can be served with fresh Lemon juice refine. It is best to add the sour juice at the end of the cooking process, so that the vitamins in the fruit remain.

Oils give a fine aroma

Instead of salt, you should too Oils such as olive oil or linseed oil, which give every dish a special aromatic note and which are extremely healthy with their unsaturated fatty acids and vitamins. As a rule of thumb you can remember: Cold-pressed oils should be used for cold cooking, refined oils for hot cooking.

Onions conjure up a hearty note

Whether with meat or vegetables - Onions fit in almost every dish and give the dishes a strong, spicy taste. In addition, onions are rich in nutrients and vitamins. However, people with a sensitive digestive system should be more careful and enjoy the vegetables in moderation - fried onions are easier to digest than raw ones.