Which Salt Good for Health? How To Choose
Salt is a common ingredient in cooking and seasoning, but not all salts are created equal. Many salt varieties are available in the market, each with its characteristics, benefits, and drawbacks. In this article, we will know Which Salt Good for Health.
Which Salt Good for Health?
There is no definitive answer to which salt good for health, as different types of salt have different advantages and disadvantages. The best salt for you may depend on your preference, taste, cooking style, and health condition.
However, some general tips for choosing the best salt for your health are:
Choose natural and unrefined salts: Natural and unrefined salts like sea salt, Himalayan pink salt, and black salt are less processed and may contain more trace minerals and antioxidants than refined salts such as table salt. However, they may also contain more impurities and contaminants, so buy them from reputable sources and check the labels for purity and quality.
Choose iodized salts if at risk of iodine deficiency: Iodine is necessary for thyroid function and brain development. Iodine deficiency can cause goiter, hypothyroidism, cretinism, and other health problems. Iodized salts such as table salt are fortified with iodine to prevent deficiency. However, you may not need iodized salts if you consume enough iodine from other sources such as seafood, dairy products, eggs, and seaweed.
Choose lower sodium salts if you have high blood pressure or cardiovascular diseases: Sodium contributes to high blood pressure and cardiovascular diseases. Lower sodium salts such as fleur de sel and sea salt can help reduce your sodium intake and lower blood pressure. However, they are still high in sodium compared to other foods, so use them sparingly and in moderation.
Choose salts that suit your taste and cooking style: Different types of salt have different flavors, textures, and colors that can enhance your dishes. Choose salts that suit your taste buds and cooking style. For example, use table salt for baking and general cooking, sea salt for finishing dishes and adding crunch, Himalayan pink salt for cooking and seasoning dishes, black salt for adding flavor to Indian dishes, and fleur de sel for sprinkling on salads, desserts, and other dishes.
Which Salt Good for Health?
Sodium helps regulate fluid balance, blood pressure, nerve impulses, and muscle contractions. Chloride aids in digestion, acid-base balance, and electrolyte balance.
However, too much or too little salt can negatively affect your health. The current dietary guidelines suggest consuming less than 2,300mg of sodium daily, but the average American consumes more than 3,400 daily. Most come from processed foods and restaurant meals, not from salt added during cooking or at the table.
Excess sodium intake can raise the risk of high bp, heart disease, stroke, kidney disease, and osteoporosis. On the other hand, insufficient sodium intake can cause hyponatremia, a condition characterized by low blood sodium levels that can lead to headaches, confusion, seizures, and coma.
Therefore, choosing the right type and amount of salt for your diet and health needs is important.
Types of Salt
Many types of salt are available in the market, each with its origin, processing method, color, texture, flavor, and mineral content. Some of the most common types are:
-Table salt: This is the most widely used and cheapest type of salt. It gets refined from mined rock salt or evaporated sea salt and usually contains anti-caking agents and iodine. Iodine is added to prevent iodine deficit, which can cause goiter and other thyroid problems. Table salt has a sharp flavor. It is fit for baking and general cooking purposes.
-Sea salt: This is obtained by evaporating seawater and usually contains trace minerals such as magnesium, potassium, calcium, and iron. These minerals can give sea salt different colors and flavors. It has a coarse texture and a mild flavor.
-Himalayan pink salt: This type of rock salt is mined from the Himalayan mountains in Pakistan. It is pink due to iron oxide and minerals such as magnesium, potassium, and sulfur. Himalayan pink salt has a fine to coarse texture and a mild flavor.
-Black salt: This rock salt is mixed with charcoal or other herbs and spices such as harad seeds, fennel seeds, and asafoetida. It has a dark color and a sulfurous aroma due to hydrogen sulfide. Black salt has a tangy flavor. It is suitable for flavoring Indian dishes such as chaats, raitas, and chutneys.
-Fleur de sel: This type of sea salt is harvested by hand from the surface of salt ponds in France. It has a delicate texture and a floral flavor due to the presence of algae and minerals. Fleur de sel has a white-to-gray color and is considered one of the most expensive salts in the world. It is suitable for sprinkling on salads, desserts, and other dishes.
Health Benefits of Salt
Some of the benefits are:
-Antioxidant properties: Some salts, such as black salt and Himalayan pink salt, have antioxidant properties that help protect the cells from stress and inflammation.
-Low sodium levels: Some salts, such as fleur de sel and sea salt, have lower sodium levels than table salt due to their larger crystal size and higher moisture content.
-Trace minerals: Some salts, such as sea salt, Himalayan pink salt, and black salt, contain trace minerals such as magnesium, potassium, calcium, iron, and zinc that are essential for various body functions such as bone health, muscle contraction, nerve transmission, immune system function, and blood formation.
How to Reduce Your Sodium Intake
As mentioned, most of our sodium comes from processed foods and restaurant meals, not from salt added during cooking or at the table. Here are some tips on how to reduce your sodium intake from other sources:
-Read nutrition labels: The best way to know how much sodium is in your food is to read nutrition labels, which provide the most accurate information. Avoid relying on claims such as “low sodium” or “no added salt”, as they may not reflect the actual sodium content.
-Choose fresh or frozen foods: The best way to avoid excess sodium is to choose fresh or frozen foods, as they contain little or no added sodium. Avoid canned or packaged foods, as they contain high amounts of added sodium.
-Cook at home: The best way to control your sodium intake is to cook at home, as you can decide how much salt to use and what ingredients to include. Avoid eating out or ordering in, as you cannot control how much salt is used and what ingredients are included.
Conclusion
Salt is vital for human health and well-being. However, too much or too little salt can negatively affect your health. Therefore, choosing the right type and amount of salt for your diet and health needs is important.
Many types of salt are available in the market, each with its characteristics, benefits, and drawbacks. The most popular types are table salt, sea salt, Himalayan pink salt, black salt, and fleur de sel.
There is no definitive answer to which salt good for health, as different types of salt have different advantages and disadvantages. The best salt for you may depend on your preference, taste, cooking style, and health condition.