Let's Talk About Salt Baby! Table vs Sea vs Kosher vs Pink Himalayan
Salt, or Sodium Chloride, has come a long way in history… In ages past it was a rare commodity used as a means of currency, hence the term “salary” was coined. When it became easier to acquire, its main use was for the preservation of foods in the absence of refrigeration systems and this remains one of the main uses of this precious mineral today.
Unfortunately since the rise of food mass production and an increased consumption of processed, long shelf-life foods by our modern culture, an elevation in hypertension (high blood pressure) and cardiovascular disease has shone a negative light on this long used mineral combination and now salt is more commonly viewed as a disease-causing substance rather than a life-giving source of essential minerals.
Now, in the 21st Century, our choice of cooking salts has expanded in range quite a bit from the basic table salt many of us grew up with. The salt aisle in the humble supermarket can be likened to the complex choice selections available in an artisan chef’s pantry! So, a common question I’m asked from many today is
“What is the best type of salt to eat?” And, as always, the Holistic Nutritionist’s answer is, “It depends…!” :)
Same but different..
Not all salt is created equal. There are many varieties to choose from. These include table salt, Himalayan pink salt, kosher salt, sea salt and Celtic salt, just to name a few. Not only do they differ in taste and texture, but also in mineral and sodium content.
What is salt?
Salt is a crystalline mineral made of two mineral elements, sodium (Na) and chloride (Cl). Sodium and chloride are essential for your body, as they help your brain and nerves send electrical impulses.
Most of the world's salt is harvested from salt mines or by evaporating seawater and other mineral-rich waters. Salt has various purposes, the most common being to flavour foods. It is also used as a food preservative, as bacteria struggle to grow in a salt-rich environment.
The reason that salt is often labelled unhealthy in large amounts is that it can elevate blood pressure. However, there is no evidence proving the reduction of salt in the diet can minimise heart disease.
The majority of salt in the Western diet comes from processed foods. If, however you consume mostly unprocessed, natural wholefoods you can have the liberty of adding the salt of your choice to your foods for extra nutritional benefits. *
What is the difference between the salts?
Regular Table Salt (Refined Salt)
The most common salt is regular table salt. This salt is usually highly refined — meaning that it’s heavily processed, with most of its impurities and trace minerals removed.
The problem with heavily processed salt is that it can clump together. For this reason, various anti-caking agents are added so that it pours freely. Food-grade table salt is almost pure sodium chloride — 97% or higher — but in many countries, it also contains added iodine.
The addition of iodine to table salt is the result of a public health preventative measure against iodine deficiency, which is common in many parts of the world. A much healthier option is to ensure you're eating other iodine rich foods, such as fish, dairy, eggs and seaweed or dulse daily (especially women in child-bearing years).
Sea Salt
Sea salt is made by evaporating seawater. Like table salt, it is mostly just sodium chloride. However, depending on its source and how it was processed, it usually contains various trace minerals like potassium, iron and zinc.
The darker the sea salt, the higher its concentration of impurities and trace nutrients. However, due to ocean pollution, sea salt can also harbor trace amounts of heavy metals like lead and mercury.
The trace minerals and impurities found in sea salt can also affect its taste — but this varies greatly between brands.
The most premium Sea Salts esteemed by Artisan chefs around the world is French Sea Salt, otherwise named Fleur de Sel (flower of salt). It would have to be my personal favourite for gastronomic and culinary purposes, however being the most premium of salts, it also comes with a more expensive price tag! Find out more about Fleur de Sel here (1).
Himalayan Pink Salt
This famous pink salt is usually mined from Pakistan (in the vicinity of the Himalayan Mountains). It comes from the Khewra Salt Mine, the second largest salt mine in the world.
Himalayan salt often contains trace amounts of iron oxide (rust), which gives it a pink colour. For this reason, I recommend the use of this salt for people (mostly women) who may be deficient to or low in their iron levels, and generally advise clients who have blood conditions such as Haemochromatosis and other genetic blood conditions to avoid this salt due to its iron content.
This pretty pink shade of salt also provides small amounts of calcium, iron, potassium and magnesium, making it slightly lower in sodium than regular table salt. You will notice that this salt doesn’t taste as “salty” as the others listed in comparison, which tempts most people to add more! Try to avoid adding more than you usually would.
Kosher Salt
Kosher salt is called "kosher" because it complies with the strict dietary standards of traditional Jewish law (Kashrut). Traditional Jewish law requires blood to be extracted from their “clean animal” meats before they are eaten. Because kosher salt has a flaky, coarse structure, it is particularly efficient at extracting blood.
The main difference between regular salt and kosher salt is the structure of the flakes. Chefs find that kosher salt — due to its large flake size — is easier to pick up with your fingers and spread over food. Kosher salt will have a different texture and flavour, but if you allow the salt to dissolve in the food, there really isn't much of a taste difference compared to regular table salt.
However, kosher salt is less likely to contain additives like anti-caking agents and iodine, so is a “cleaner” type of processed salt to be eating.
An important note to keep in mind is that a teaspoon of kosher salt weighs far less than a teaspoon of regular salt. Don't substitute one for the other at a 1:1 ratio or your food may end up too salty or too bland.
And… I have saved my personal daily favourite until last!
Celtic Salt
Being of a greyish hue, it is naturally harvested in Brittany, France near the Celtic Sea using a 2,000-year-old Celtic method that is crucial to preserving its life-giving nutrition profile.
It’s been reported that Celtic Sea Salt is known to benefit your health by helping to:
Alkalize the body
Balance blood glucose
Reduce mucus build-up
Build immunity
Improve brain function
Increase energy
Provide electrolyte balance
Promote restful sleep
Prevent muscle cramps
Regulate heartbeat and blood pressure
The table below shows a helpful comparison of the various salts discussed and their nutrient content as evidenced in a recent study (2).
As you can see the mineral content of the various salts is far from a compelling reason to choose one salt over another. These levels are negligible compared to what you obtain from food, however the inclusion of certain trace minerals can have positive effects on your health.
Celtic Salt is my favourite due to its good sodium to potassium balance, which is better for regulating blood pressure, plus the slightly higher amounts of overall trace minerals which are valuable for overall cellular health.
If you choose to include any of the other types of salts mentioned, AVOIDING the table salt where possible due to its addition of artificial anti-caking agents and removal of trace minerals, but instead adding the salts with the beneficial minerals to your wholefoods (not processed foods) can be a small, but ultimately positive addition to your overall nutrition and health.
Please speak to your health practitioner or contact me to discuss your health and use of salt in your diet before changing your daily meals.
In health and love
Deena xo
*Avoid or limit your salt intake in general if you have been diagnosed with hypertension or high blood pressure.