Salt for Babies

Sodium is an important mineral that is essential to our health as humans. It is significant for nerve function and maintaining proper hydration and fluid balance in the body. 

However, as a parent, you may not know how much salt is okay for your little one. Many parents wonder if including salt for babies is a wise choice or if they should avoid it altogether, given that studies show risks of long-term health consequences tied to excessive salt intake in babies. ⁽⁶⁾

This article will provide insights into the role of sodium in the body, the safe and recommended intake of salt for babies, and low-sodium baby diet options.

What is Sodium? 

Sodium is a mineral the body needs for basic physiological functions that control mobility and is found mostly in table salt, which contains 60% sodium and 40% salt ⁽⁷⁾. Sodium is naturally occurring in many foods we know and is commonly consumed as sodium chloride (Table salt). It is a great source of flavor, a binder, and a good option for preservation. ⁽²⁾

While sodium is inherent in some foods, a large portion of consumed sodium comes from added salts to homemade foods and processed foods, where it is needed for flavor and preservation.

Aside from being a binder and a source of flavor and taste, sodium has great benefits to the body. The role of sodium in the body includes:

• Supporting nerve development and function.
• Maintaining blood pressure.
• Balancing and regulating fluids and minerals.
• Maintaining muscle function.

In spite of this, babies require less sodium intake than the average adult because their underdeveloped kidneys are not mature enough to process high sodium levels efficiently.⁽¹⁰⁾

The Dangers of Excess Salt Intake in Babies

Studies show that babies have lower sodium needs than regular adults because of their underdeveloped kidneys, which can’t process high levels of sodium ⁽³⁾. Because of this, Healthcare providers recommend that added sodium shouldn’t be included in the meals of babies under 12 months because breastmilk and formula contain natural levels of sodium that are safe and easily processed by your baby's kidneys.  

If you must include salt in your baby's meals, there's a recommended daily sodium limit of under 2g for toddlers aged 1 year to 3 years, and under 1g for babies 0-12 months, which can be found naturally in Breastmilk, whole foods, and formula. ⁽⁷⁾

By being mindful of your baby's salt intake, you are prioritizing their overall health because, despite the impeccable qualities and benefits of salt for babies, the impact of salt on their well-being can be deadly when consumed in quantities higher than 2g

Potential Dangers of High salt intake in babies include: 

Kidney strain: Because the kidneys are still developing, excessive intake of salt for babies causes a strain on the kidneys because they cannot effectively process such high levels of sodium ⁽³⁾. This could lead to other issues like dehydration, hypernatremia, and High blood pressure in infants. 

Dehydration: High sodium intake in babies causes an imbalance of fluids in the system, and this could lead to excessive thirst and dehydration in babies. 

When babies consume high-sodium meals, their immature kidneys work harder to excrete the excess sodium, which in turn requires more water to dilute the sodium, potentially leading to a fluid deficit. ⁽⁴⁾

High blood pressure: if babies are constantly being fed meals high in sodium, it could lead to the possibility of developing hypertension later in life.  

Hypertension in babies can occur when the little kidneys struggle to process and pass out the excess sodium, leading to fluid retention and increased blood volume, which in turn raises the blood pressure. ⁽⁵⁾

Hypernatremia:. Hypernatremia is the swelling of the hands and feet that can be caused by water retention in the body due to electrolyte problems as a result of a rise in sodium concentration.⁽⁴⁾

When babies consume high sodium meals, their bodies struggle to eliminate the surplus sodium and this can lead to fluid retention in the body that causes swelling on the hands and feet. 

If you notice such signs of swelling on your baby, please take them to the emergency room.

Preference for salty foods: When babies are always fed meals high in sodium, they subsequently end up developing a preference for salty meals. Although studies show that this doesn't happen to a significant amount of children, it still occurs in some children. ⁽¹⁰⁾

What is the recommended salt intake for babies?

Salt can be introduced to babies in small amounts from home-cooked meals after their first birthday. However, low-sodium baby diets should be used as alternatives before their first birthday. ⁽³⁾

The World Health Organisation (WHO) gave the following daily recommended salt intake for babies:

• 0-6 months: 0.1g 
• 6-12 months: 0.4g 
• 1-3 years: 2g 

Most of these sodium levels can be found in breast milk, baby formula, and even whole foods. Hence, it is advisable to watch out and not exceed your baby's daily limit. 

Compared to adults with stronger kidney functions who can safely consume up to 6g of salt per day, babies have a limit of under 1g per day, and toddlers 2g per day. So the problem isn't the sodium but the amount contained in your baby's diet. It is advisable to keep it within the recommended limit.  

Low-sodium baby diets: how to maintain a healthy Balance 

Many processed foods contain hidden sodium at unsafe levels for your little one. Healthcare professionals advise parents to substitute for low-sodium baby diets that are nutritious and beneficial to babies. ⁽¹⁰⁾

These low-sodium diets can be found in healthy whole grains, fruits, vegetables, and lean proteins. 

Here are some simple low-sodium whole meals for babies:  

Oatmeals: This whole food contains natural sodium levels that are safe and can be easily processed by your baby's kidney. You can include mashed fruits and a dash of cinnamon for extra goodness to spice it up and make it more tasty for your little one.

Avocados: This fruit contains healthy and unsaturated fats and is also low in sodium. A great low-sodium choice for a baby. It can be paired with sweet potatoes or boiled eggs. 

Eggs: Eggs are low in sodium but rich in minerals, protein, and saturated fats ⁽⁸⁾. It is advised never to give babies undercooked eggs, so always make sure they are well cooked. ⁽⁶⁾

Sweet Potatoes: This low-sodium meal is high in vitamins and minerals like Biotin and potassium. Great for maintaining blood pressure.⁽⁹⁾

Plain Yoghurt: This low-sodium diet is rich in probiotics and amino acids. You can include mashed or pureed fruits to sweeten it up and make it more tasty for your baby. 

These foods can be paired alongside each other for added flavor and nutrients for your baby. You can try combos like: 

• Mashed Banana and avocado (no added salt)
• Steamed carrot and sweet potatoes (naturally flavourful)
• Plain yoghurt and pureed fruits (sweet and savoury)
• Oatmeals and mashed fruits (naturally sweet)
• Homemade apple and pear puree (no additives)

The low-sodium diets include benefits like:

• Minimizing the risk of dehydration.
• Promoting healthy kidneys.
• Promoting heart health and reducing the risk of hypertension. 
• Encouraging a preference and a curiosity to try natural flavours. 

In place of salt for flavouring, there are some of the best salt alternatives for babies you can include in their meals. They include natural spices and homemade baby seasoning like basil, oregano, cinnamon, garlic, and onion powder

High sodium foods to Avoid in your Baby’s Diet

Processed foods usually contain high levels of sodium, which is unhealthy for babies. Before purchase, endeavor to check the labels for the amount of sodium included per gram. These foods include: 

Canned Soups & Vegetables: These might seem like a quick and easy option, but they often contain a lot of added salt to enhance flavor and extend shelf life. Your baby’s tiny kidneys aren’t ready to handle that much sodium. 

Cheese: While cheese is packed with calcium and protein, many types are surprisingly high in sodium. Too much can strain your baby’s kidneys and lead to unhealthy eating habits. If you want to include cheese, go for low-sodium varieties and offer it in small amounts.

Chips & Crisps: These crunchy snacks might be tempting, but they’re loaded with salt, unhealthy fats, and artificial additives that provide little to no nutrition.

Fast Food: Burgers, fries, and other takeout meals are packed with sodium, preservatives, and unhealthy fats that aren’t good for your little one. 

Processed Baby Foods: Not all store-bought baby foods are created equal, some contain hidden sodium to improve taste and preservation. Always check the labels before buying and look for low-sodium options.