Answer:

Pho, along with other noodle dishes like bun rieu, bun bo, and banh canh, is popular among many Vietnamese people. The broth for these dishes is typically simmered from bones and various vegetables, leading many to believe it is highly nutritious. However, the broth in pho and similar noodle dishes often contains a significant amount of salt.

According to the National Institute of Nutrition, an average bowl of beef pho contains 3-4 grams of salt. This includes ingredients such as pho noodles, beef, green onions, white onions, crispy pork fat, and the broth itself. The majority of the salt is found in the broth due to the preparation and seasoning processes. Furthermore, if diners add fish sauce, extra seasonings, or pickled side dishes for richer flavor, this further increases the salt content in the pho.

The World Health Organization (WHO) recommends that adults consume less than 5 grams of total salt daily. Excessive salt intake can lead to immediate symptoms such as nausea, dizziness, thirst, dry mouth, and headaches. In the long term, a high-salt diet increases the risk of conditions like high blood pressure, impaired kidney function, osteoporosis, dehydration, and edema. Individuals with these conditions often require medication, which can weaken immunity and raise the risk of respiratory illnesses such as influenza and meningococcal disease. For those who have had chickenpox, there is also a risk of shingles recurrence.

On average, the broth in a bowl of beef or chicken pho contains 3-4 grams of salt, which is nearly the recommended daily intake of 5 grams for an adult. *Photo: Dieu Thuan*

Specifically, high blood pressure raises the risk of blood clot formation. These clots can travel to the brain and damage small, deep-seated blood vessels, potentially leading to stroke and cardiovascular issues. Therefore, WHO advises people to reduce their daily salt intake and limit the consumption of high-sodium products, especially processed foods like potato chips and bacon.

Consuming all the broth in a bowl of pho means one has nearly met the daily recommended salt intake for the body, according to WHO guidelines. Beyond pho broth, salt is also abundant in many daily dishes such as soups, braised fish, dipping sauces, salads, and bread.

To reduce salt intake, it is advisable not to consume all the pho broth; ideally, use only a small amount and avoid adding extra fish sauce or seasonings to the bowl. Additionally, pho should not be an everyday meal. Instead, maintain a diverse diet including: plenty of green vegetables and fruits, prioritizing steamed or boiled preparations to prevent excessive salt intake and nutritional imbalance.

It is also important to exercise regularly, avoid staying up late, get sufficient sleep, build a healthy lifestyle, undergo regular health check-ups, and effectively manage any underlying conditions. Preventative vaccines are available for diseases such as influenza, dengue fever, meningococcal disease, and chickenpox; consult your doctor for early vaccination.

For influenza, there are four types of vaccines available, suitable for children from six months old to adults of all ages. At 28 years old, you are scheduled for one dose, with an annual booster recommended by WHO. The dengue fever vaccine is administered to children four years and older. Each individual needs two doses for optimal protection, especially given the current rise in dengue outbreaks and cases. Two doses of the chickenpox vaccine are required for up to 98% efficacy in disease prevention. Meningococcal vaccines protect against five serogroups (B and ACYW); complete vaccination is necessary for the most effective prevention.

Dr. Doan Thi Khanh Cham

Medical Manager, VNVC Vaccination System

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