Is salt or fish sauce better for your health?

Whether eating salt or fish sauce is better for your health is a concern for many people, especially those who have to control blood pressure or have cardiovascular disease.

Doctor CK2 Chau Thi Anh, in charge of the Department of Nutrition, Xuyen A General Hospital in Ho Chi Minh City, said that from a medical and nutritional perspective, the core issue is not whether salt or fish sauce is better, but the total amount of sodium you take into your body every day. Both are significant sources of sodium, but each has its own composition and nutritional properties, requiring consumers to use it wisely.

Table salt: High sodium density, supplementing essential micronutrients

Salt is an inorganic compound composed almost entirely of sodium chloride (NaCl). This spice has a very high sodium density, on average 1 g of salt contains about 400 mg of sodium. Salt does not provide energy, protein, fat or vitamins.

However, current table salt is often fortified with iodine – an important micronutrient that helps synthesize thyroid hormones, regulate energy metabolism, support growth and maintain many physiological functions of the body.

Fish sauce: Lower sodium density, rich in nutrition and flavor

Fish sauce is a product obtained from the hydrolysis of fish meat protein through the action of enzymes and salt-loving bacteria. When compared on the same weight, fish sauce has a lower sodium density than salt because it contains a lot of water. One tablespoon of fish sauce (about 15 ml) provides 1,000 to 1,200 mg of sodium, equivalent to the amount of sodium in less than 3 g of salt.

Traditional fish sauce prepared by natural fermentation method also provides the body with many free amino acids, helping to increase biological value and optimize protein absorption efficiency. Besides, this spice also contains small amounts of vitamin B12 and minerals such as iron and zinc. Amino acids create umami (natural meat sweetness) that helps make dishes rich even in small amounts.

Choose and use spices properly according to medical recommendations

The World Health Organization (WHO) recommends that each adult consume less than 2,000 mg of sodium a day (equivalent to 5 g of salt or about 1.5 to 2 tablespoons of fish sauce).

To protect cardiovascular and kidney health, consumers can combine two spices according to the following principles:

• Marinate with iodized salt: Using iodized salt in the preparation and marinating steps helps ensure the body’s iodine needs, preventing the risk of goiter and metabolic disorders.

• Season and make dipping sauce with fish sauce: The natural umami flavor from amino acids in fish sauce makes the dish more delicious and flavorful while still keeping the total sodium intake lower than using salt.

• Be cautious with chronic diseases: People with high blood pressure, kidney failure or heart failure cannot completely solve the problem just by switching from salt to fish sauce. The most important thing is to cut down on all sources of salty condiments and dipping