Salt contains sodium and chloride, two essential elements for life, meaning we need them to survive and carry out many important biological processes.
Salt contributes to processes such as:
– Blood pressure regulation
– Fluid balance in and around cells
– Transport of nutrients into and out of cells
– Brain function
– Nerve transmission
– Digestion and metabolism improvement
– Adrenal function support
Which salt should you use?
Himalayan Salt
- Source: Mines in Pakistan
- Minerals: Potassium, calcium, magnesium, iron, etc. (around 84 minerals in total)
- Processing: Minimal, no added chemicals
- Color: Pink
Mined from a single location in Pakistan, it is believed to have formed over 250 million years ago. It remains unprocessed, as it is collected and refined by hand.
It contains additional minerals such as potassium, calcium, magnesium, and iron. Although its sodium content is similar to table or sea salt, it is considered healthier due to its extra minerals.
Kosher Salt
- Source: Salt deposits
- Minerals: Sodium chloride, may contain others (potassium, calcium, magnesium)
- Processing: Minimal, no added chemicals
- Color: White
Originally used for Jewish religious purposes, its name comes from the “koshering” process, which removes blood from meat.
Derived from regular salt and processed, kosher salt does not contain iodine or anti-caking agents, which makes it prone to clumping when exposed to air. It contains minerals such as calcium, magnesium, and potassium.
Not suitable for preserving food but great for cooking, especially seasoning meat.
Sea Salt
- Source: Seawater
- Minerals: Sodium, chloride, magnesium, calcium, potassium, may contain others
- Processing: Minimal, no added chemicals (except naturally occurring ones)
- Color: White, gray, pink, black
Extracted from various sea beds and then dried. It can contain zinc, potassium, magnesium, and iron.
Often considered more natural than table salt, but both refined and unrefined versions exist. If using sea salt, it is best to choose the unprocessed type.
However, sea salt is becoming less favored due to increasing ocean pollution.
Kosher Salt
- Source: Salt deposits
- Minerals: Sodium chloride, iodine
- Processing: Highly processed, often contains additives
- Color: White
This salt contains iodine and anti-caking agents.
The main issue with table salt is its high level of processing and chemical additives. It does not contain additional minerals.
FAQ
Which salt should I use if I have high blood pressure or fluid retention?
All these salts have high sodium levels. If you have high blood pressure or fluid retention issues, none of them are particularly better.
In such cases, use less salt or choose one with reduced sodium and increased potassium chloride content.
Which salt is best for daily use?
You can use any of the three: Himalayan, kosher, or sea salt.
The most important thing is to avoid table salt, as it lacks minerals, is highly processed, and contains chemicals.
Personally, I prefer Himalayan salt because it contains minerals, is versatile in cooking, undergoes minimal processing, and comes from an ancient, potentially less contaminated source.
How much salt should I consume per day?
Various health organizations (American Heart Association, Institute of Medicine, etc.) recommend consuming 1.5–2.3 g of sodium per day (about one teaspoon of salt).
However, studies suggest that people with normal blood pressure may not necessarily benefit from such sodium restrictions (*).
A study (*) involving 133,000 participants found that:
- Those consuming less than 3g of sodium had the highest risk of heart disease and death
- Those consuming 7g had a lower risk
- The lowest risk was in those consuming 4–5g per day
People with high blood pressure, diabetes, or kidney disorders are more sensitive to sodium-induced blood pressure increases, so they should consume less salt.
The ideal daily intake seems to be 1–2 teaspoons of salt, but it is crucial to use salt when cooking from scratch rather than consuming processed foods high in added salt.
Why do I crave salt?
Sometimes, salt cravings indicate a need for minerals. However, they can also signal conditions such as dehydration, migraines, stress, Addison’s disease, Bartter syndrome, or cystic fibrosis.
The most common cause is dehydration, which can manifest as:
- Cold, clammy skin
- Dizziness and headaches
- Mood changes
- Thirst
- Rapid heartbeat
- Muscle cramps or spasms
- Nausea
- Fatigue
Dehydration can also result from electrolyte imbalance (which can be corrected by consuming mineral-rich salt) or excess sodium in the body.