How Do Salt Types Affect Our Health?

by Abbas Jahangir · June 15, 2024

Salt is a natural resource found on our tables, from the ocean to our tears. However, in recent years, its harms have become more prominent as it has been associated with cardiovascular diseases and hypertension. However, if you do not get enough salt in your diet, it can cause various diseases in your body and health.

Is Salt Beneficial or Harmful for Our Body?

Our body reacts as a result of under or excessive consumption of salt. These reactions are

muscle cramps,
risk of heart attack,
Headache,
Weakness,
Memory loss in old age,
Irritability and tension,
osteoporosis,
Reduced hydration in athletes.

Therefore, salt is actually an important nutrient for the human body. It is beneficial to keep the salt in your diet under control.

How Much Salt Should We Consume?

A healthy adult needs 1.5 grams of sodium, or 3-4 grams of salt, per day. TR Ministry of Health, World Health Organization etc. Organizations recommend that total salt consumption should not exceed 1 teaspoon of salt, which equals 5-6 grams.

What is the Healthiest Type of Salt for Our Body?

It is important to know the difference between natural salt and table salt. Table salt is mostly sodium chloride and is heavily processed. Natural salts come in their complete, whole forms. Examples of natural salts are sea salt, rock salt and pink himalayan.

Natural Sea Salt
contains a small amount of natural iodine, although not as much as iodized table salt. It is generally much less refined than table salt and is available in both fine and coarse varieties. Sea salts contain many more beneficial minerals and are more palatable to humans.

Reduces Stress: Natural sea salt is greatly beneficial for regulating blood pressure. Nowadays, one of the main symptoms of adrenal insufficiency caused by stress and malnutrition is the body’s desire for salt. This is because the body requires the nutrients it needs from sea salt.
Soothes Digestion :Sea salt is necessary for its digestive role. Salivary amylase, an enzyme that helps break down carbohydrates in saliva, is activated by the aroma of salt. Salt also plays a major role in the production of hydrochloric acid, which is secreted in the stomach to break down foods, especially proteins. Most people are deficient in hydrochloric acid, and this causes many digestive problems such as bloating, heartburn and indigestion .
Skin Health:Due to its strong mineral content, it has anti-inflammatory properties that are beneficial for skin health. There are many beauty products that use sea salt. It has the power to detoxify the skin, exfoliate, increase blood circulation and nourish the skin. Sea salt has been shown to be particularly beneficial for psoriasis, acne, eczema and anti-aging . It plays a role in preventing muscle cramps.

Table Salt
The most commonly used household salt is table salt. It is obtained from salt lakes and sea water after solar evaporation. Table salt is highly refined to remove impurities. Contains anti-caking agents to ensure free flow. The most common type of table salt is “iodized salt,” salt that contains small amounts of sodium iodide or potassium iodide. Iodine is combined with table salt to prevent iodine deficiency. In addition, iodine is a trace mineral commonly found in seafood, milk and dairy products, grains and eggs.

For a Healthy Pregnancy :Iodized salt not only helps brain and bone development, but also helps fight cretinism, which affects both the mental and physical growth of the unborn child . After birth, cretinism can lead to hearing and speech loss, as well as affecting the child’s entire body movements. A balanced iodine level in pregnant women may also help prevent miscarriages and hypothyroidism. Therefore, iodine deficiency should be corrected early in pregnancy to avoid permanent damage. Therefore, you should get support from your doctor and dietitian.
Weight Control : Yourmetabolic age is directly affected by the health of your thyroid. A slow metabolism allows the body to store more fat, which causes you to gain weight. Since your thyroid depends on a healthy dose of iodine to perform its function, your metabolism also depends on the level of iodine consumption.
Supports Heart Health :Iodized salt helps the formation of hormones that regulate blood pressure and heart rate . Salt supports healthy hydration levels and creates electrolyte balance. This balance is crucial for the proper functioning of cells, muscles, tissues and organs.

Kosher Salt
Kosher salt ‘does not contain iodine’. Since it does not contain iodine, it is a type of salt that can be used for Hashimoto’s disease and other thyroid diseases. It may contain anti-caking additives. It is also a culinary staple in many countries around the world. Unlike table salt, it has a finer texture and does not have a metallic taste. It has a very large grain size and is best used for removing blood from meat or for seasoning.

Rock Salt / Black Salt
has a translucent color tone from slightly brownish pink to dark purple and a strong odor due to its sulfur content. It contains laxative properties. Therefore, it helps digestive health.

Himalayan Pink Salt
has a pinkish tint due to the presence of certain minerals in it. Its composition is more or less similar to table salt, but it does not contain iodine. It is a favorite salt in kitchens due to its unique pink hue. Because of its color, it is used to make “salt lamps” as decoration pieces. Himalayan Pink salt can help with many body functions, including improving blood sugar health, reducing muscle cramps, and supporting a healthy pH in cells.

Alaea Salt
Alaea salt is also known as Hawaiian red salt. It is a type of sea salt mixed with volcanic clay rich in iron oxide. It has traditionally been used by Hawaiians to clean and purify homes and temples. Real Hawaiian red salt is quite expensive and hard to find and is said to contain at least 80 trace minerals .

So Which Salt is Best?

All types of salt have many health benefits. However, Iodized salt is slightly higher due to its protective effect on the thyroid gland. In Hashimoto’s and other thyroid diseases, it is necessary to use non-iodized salt. First of all, always choose a natural salt and try to avoid the processed variety of table salt.

What Should We Do to Consume Salt in a Balanced Way?

Remove the salt shaker from your table . You can even leave the salt grinder in the cupboard.
Do not add salt to meals without tasting it.
For low-salt and delicious meals, use natural, salt-free spices. However, remember that the spice mixtures you use may also contain salt and avoid spice mixtures that contain salt.
Reduce the salt you add to the pot.
Be careful about consuming high-salt foods such as tomato paste, pickles, pickled foods, olives, cheese, salty spice mixtures and various sauces.
Remember that bread can also contribute significantly to your daily salt intake.
Be aware of the salt content of the foods you buy by reading the nutrition labels.
Pay attention to portion control.
Be careful to consume fresher foods instead of processed foods.