Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT
When you think about salt, you probably think about that little shaker on the dining room table. But salt is so much more than just a way to flavor your food—it’s essential for your body to function properly. The problem is, not all salt is created equal, and the type you choose could make a big difference in your health.
Why Do We Need Salt?
Salt (or sodium chloride) helps regulate fluids in our body, supports nerve transmission, and plays a key role in muscle function. Ever had a cramp mid-workout? There’s a good chance you were low on electrolytes, especially sodium. But like with most things, balance is key.
Too much salt can lead to water retention, high blood pressure, and a bunch of other health issues you don’t want to mess with. On the flip side, too little salt can lead to issues like dizziness, fatigue, coronary vascular disease, and cognitive problems. So, striking the right balance is critical, especially if you lead an active lifestyle or follow an Ancestral diet, which may naturally contain less sodium if processed foods are minimized.
What Kind of Salt Should You Use?
Here’s where it gets interesting. There are a lot of salt options out there, but some are better choices than others. Let’s break down a few:
1. Table Salt
The most common, table salt is usually stripped of minerals during processing and contains additives like anti-caking agents to prevent clumping. Some brands add iodine, which is important for thyroid health, but overall, this highly refined salt doesn’t offer much beyond sodium.
Verdict: It’s cheap and accessible, but it’s missing a lot of the trace minerals your body craves.
2. Sea Salt
Harvested from evaporated seawater, sea salt is a more natural option. It contains small amounts of essential minerals like magnesium, calcium, and potassium. However, depending on where it’s sourced, sea salt may be contaminated with microplastics due to ocean pollution.
Verdict: It’s a step up from table salt, but be mindful of the source.
3. Himalayan Pink Salt
This salt comes from ancient sea beds deep in the Himalayan mountains. Its pink hue comes from trace minerals, including magnesium, potassium, and calcium. It’s less processed than table salt, and some believe it has detoxifying properties. While it doesn’t contain enough minerals to be a game-changer on its own, it’s a solid choice for everyday use.
Verdict: A fan favorite for good reason—minimal processing and packed with trace minerals.
4. Celtic Sea Salt
This salt is harvested by hand from coastal regions of France using traditional methods. It’s known for its gray color, which indicates it’s rich in minerals. Celtic salt is moist to the touch, and it contains slightly more trace minerals than Himalayan salt. Some people find it has a more “earthy” taste.
Verdict: A great option if you’re looking to maximize your mineral intake.
5. Kosher Salt
Kosher salt is a favorite among chefs for its coarse texture and pure taste. It’s named for its traditional use in koshering, a process that draws blood out of meat. Kosher salt typically doesn’t contain additives like iodine or anti-caking agents, making it a simple, clean option. Its large, flaky crystals make it easy to control the amount used in cooking, especially when seasoning meats or adding texture to dishes.
However, because kosher salt is less dense than table salt, you may need to use more to achieve the same level of saltiness in your food. Keep that in mind if you’re swapping it in recipes.
Verdict: Great for cooking and seasoning, especially when you want control over texture and saltiness. Plus, it’s additive-free.
How Much Salt Should You Have?
The standard advice is to keep your sodium intake around 2,300 mg per day. But this number can fluctuate depending on your lifestyle. If you’re an athlete, sweat a lot, or follow a low-carb diet like Paleo or Primal, your body might need more salt to keep your electrolytes balanced. In that case, upping your intake a little could actually improve your performance and recovery.
The key? Listen to your body. If you feel fatigued, get frequent cramps, or feel lightheaded, you might be on the low end. And if your diet is heavy on processed foods, it’s easy to go overboard, so it’s worth tracking.
The Bottom Line
Salt is essential, but the type you choose matters. Opt for salts that are minimally processed and packed with trace minerals like Himalayan pink salt, Celtic sea salt, or even kosher salt, which is a clean, additive-free choice. These options can provide a small but meaningful boost to your overall nutrition while keeping your food flavorful and your body functioning optimally. Just remember, like with most things in life, quality is key.
How can I help you?
Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com