Can Babies Have Salt?

Can Babies Have Salt?

Like so many aspects of starting solids this is a frequently asked question by many parents with conflicting answers. 

Let's go back a little to understanding a bit more about salt, what it is, how it is used and where it is found.

What is Salt?

Salt and sodium are commonly confused. Sodium is a mineral which exists in food naturally and it is required by the body especially to help maintain hydration. Salt is the most common form of sodium in our diets.

Salt is made up of about 40% sodium (Na) and 60% chloride (Cl).

The sodium in salt is what plays a crucial role in regulating fluids in the body, transmitting nerve impulses, and influencing muscle function.

However, while sodium is essential for health, too much salt over time, is associated with inflammation, high blood pressure, heart disease, and stroke. The recommended daily intake varies by age, health condition, and dietary guidelines.

Types of Salt

There are various types of salt, including table salt, sea salt, kosher salt, Himalayan pink salt, and others. These vary in texture, flavor, and mineral content. Table salt is usually fortified with iodine (iodised salt) and sometimes anti-caking agents.

Uses of Salt:

- Here in New Zealand, table salt has been fortified with iodine since 1924 to help prevent iodine deficiency as our soils are very low in this. 

- In cooking and food production salt enhances flavor and acts as a preservative by inhibiting the growth of bacteria.

- Our bodies will use the sodium in salt for maintaining fluid balance, blood pressure regulation, and proper muscle and nerve function.

Sources of Salt:

Apart from direct salt consumption, it is also found in many processed foods like bread, cereals, snacks, sauces, and ready-to-eat meals. This is the major contributor to sodium intake in our diets with just over 70%. Adding salt to a meal is only 5% added in home cooking (the remaining is what naturally exists in food). 

Is Any Salt Ok for Babies?

As a guide we want to keep sodium to 0.4mg a day for infants. A pinch of salt is equal to 148mg of sodium. Currently, research tells us that commercial baby foods are on of the major contributors to sodium intake in babies – a single serve can have 45mg which can add up if having more than one a day.

In terms of adding salt to baby food a simple guide is not to directly add it to their portion. If you are adding salt to the family meal, seasoning meat which a baby would have a small portion of – is ok this won’t tip the balance what they would get is very small - keeping in mind that some sodium is required. 

When looking on the back of a label it can be confusing as it will give sodium volume not just salt. Remember that sodium naturally exists in food so you won't be able to separate this as 'salt'. It is total sodium we want to be aware of but this is helpful to understand what is in your food.

Slow Cooker Mixes

As I personally created the recipes and make the mixes with my team I know we only put a teaspoon or less of salt in each packet – this is used over an entire family meal in the slow cooker let alone what a small portion a baby would have (let alone eat!) – so you can trust that these are perfectly fine for a baby - plus do not have any sugar, gluten, wheat, additives, artificial colours/flavours or any crap basically!

In Summary:

My simple summary is yes babies can have salt. It is a 'safe' ingredient for them because it's a form of sodium and therefore naturally occurring in foods but you want to watch volume and sources:

• Salt is a form of sodim watch on labels – not harmful on its own, the volume is what we want to watch and processed foods esepically ultra processed foods
• Commercial baby foods are one of the major contributors to sodium intake for babies
• Don’t add salt directly to a babies meal
• A pinch of salt on a family meal or a wholefood manufactured product (like DJK mixes) used in a family meal is ok.

Extra Help and Resources:

*I have a huge number of helpful blogs on starting solids and of course my best selling book - The Nourished Baby

*All of my DJK range is designed to be nutritious and safe for your families especially babies starting solids - check out the welcome discount code on this page for any new peeps to my food brand!

*I have a brand new guide on Nutrition for Sleep coming along with a virtual event which is a prime time to ask me all your questions! You can pre-order this already and save some $$$

There are also a number of upcoming events and coffee group slots especially in Wellington and Dunedin - check these out here!

xx Dr Julie