SALT: A Guide to Choosing (and Using) It

Salt is more than a seasoning. The kind you choose can impact your health in ways you might not expect. While salt often gets a bad reputation, it’s essential to your body’s function, especially when you choose high-quality, mineral-rich varieties. Let’s explore why salt matters, the different types available, how to select the best one for your lifestyle, and how filtered water plays a role in your salt intake.

Himalayan Pink Salt

Why Does Salt Matter?

Salt is essential. Period. Your body relies on sodium and other minerals in salt to function properly. Here’s a closer look at why salt is a non-negotiable part of your diet:

• Hydration at the cellular level: Sodium acts like a “key,” allowing water to enter your cells and stay there. Without enough sodium, water passes right through you without being properly absorbed.

• Nerve and muscle communication: Sodium enables electrical signals to travel along nerves, which keeps your brain, muscles, and entire body in sync.

• Maintains fluid balance: Sodium, potassium, and chloride work together to keep your body’s fluid levels balanced, preventing dehydration or bloating.

• Digestive support: Sodium is a key component of stomach acid (hydrochloric acid), which is crucial for breaking down food and absorbing nutrients.

• Electrolyte Balance: Sodium, along with potassium and magnesium, makes up your body's electrolyte trio, supporting proper muscle function and nerve signaling.

  
  

But here’s the catch: not all salt is created equal. Some types of salt are stripped of natural minerals during processing, while others retain a spectrum of trace elements that support your overall health.

What’s in Your Salt? A Breakdown of Mineral Content

The mineral content in salt varies depending on its source and processing. While all salt is mostly sodium chloride, high-quality salts offer additional trace minerals:

• Magnesium: Supports muscle relaxation, bone health, and energy production.

• Potassium: Works alongside sodium to maintain fluid balance and proper muscle function.

• Calcium: Important for bone strength and nerve signaling.

• Iron: Found in Himalayan pink salt, it contributes to energy production and oxygen transport.

• Zinc and Selenium: Present in trace amounts, these minerals support immune function and antioxidant defense.

  
  

The percentage of these minerals is small but meaningful, especially if your diet or lifestyle increases your need for electrolytes (e.g., intense exercise, sweating, or drinking filtered water).

Types of Salt: How Do They Compare?

There are a variety of salts to choose from, each offering unique benefits. Here's a breakdown of the most common types:

Table Salt

• What it is: Table salt is highly refined and stripped of minerals, leaving mostly sodium chloride. It often contains additives like anti-caking agents

• Mineral Content: 97-99% sodium chloride with no trace minerals. Sometimes fortified with iodine, which support thyroid function but can also be added through whole foods like seaweed.

• Flavour: Sharp and straightforward, it can taste “one-dimensional” compared to other salts.

• Best for: Precise measurements in recipes, especially in baking.

  
  

Sea Salt

• What it is: Sea salt is harvested through evaporation from seawater. It’s minimally processed and can contain trace minerals like magnesium, calcium, and potassium.

• Mineral Content: Varies, but typically contains magnesium, calcium, and potassium (up to 2% of the salt’s weight).

• Flavour: Clean and mildly salty, with a delicate crunch.

• Best for: Everyday cooking or as a finishing salt.

  
  

Tip: Look for sea salt that is labeled as “unrefined” or "minimally processed" to ensure it hasn't been overly processed.

Himalayan Pink Salt

• What it is: Mined from ancient sea beds in the Khewra Salt Mine in Pakistan, making it free from modern contaminants. This salt is prized for its purity and rich mineral content.

• Mineral Content: Contains over 80 trace minerals (about 2-3% of its weight), including iron (which gives it its pink hue), calcium, potassium, and magnesium

• Flavour: Slightly milder saltiness with subtle mineral undertones.

• Best for: Versatile use in cooking, seasoning, or dissolving in water for a DIY electrolyte drink.

  
  

Pro Tip: Look for authentic Himalayan salt that specifies it comes from the Khewra mines to avoid overly refined or fake versions. Avoid brands that are overly pale/light pink.

Celtic Sea Salt

• What it is: Harvested by hand from the coastal salt flats in Brittany, France, Celtic sea salt is known for its gray colour, moist texture and rich mineral profile.

• Mineral Content: Rich in magnesium, potassium, and calcium (trace minerals can make up 3-4% of the salt’s weight).

• Flavour: Robust and briny, with a bit of moisture that gives it a deeper flavour.

• Best for: Adding to soups, stews, or water for an electrolyte boost.

  
  

Black Salt (Kala Namak)

• What it is: A sulfur-rich salt from India, used in Indian and Southeast Asian cuisines. It’s made by heating Himalayan salt with charcoal and herbs, creating its distinct flavour.

• Mineral Content: Contains sulfur, iron, magnesium, and trace minerals.

• Flavour: Has a distinctive, eggy aroma due to its sulfur content.

• Best for: Vegan dishes, especially tofu scrambles, or in chutneys and spice blends.

  
  

Specialty Salts

• Hawaiian Red Salt: Infused with volcanic clay, this salt is rich in iron, giving it its reddish hue. It has an earthy, mineral flavor.

• Fleur de Sel: A delicate, hand-harvested sea salt from the surface of salt ponds. It’s often used as a finishing salt for its mild, subtle taste.

• Smoked Salt: Smoked over wood for hours, it imparts a rich, smoky flavour perfect for grilled meats and vegetables.

How to Choose the Right Salt for You

With so many varieties, how do you know which salt to choose? Here’s a quick guide to match your needs:

• For general use: Himalayan pink salt or sea salt are great all-around choices with rich mineral content.

• For hydration: Celtic sea salt, Himalayan pink salt, or unrefined sea salt, rich in electrolytes, is ideal if you're looking to support your hydration levels.

• For finishing dishes: Flaky sea salts like Maldon or delicate salts like Fleur de Sel are perfect for adding texture and a mild flavor boost.

• For a flavor kick: Try smoked salt or black salt to add complexity and depth to savory dishes

Shopping Checklist

Shopping for salt doesn’t have to be complicated, but here are a few tips to guide you:

1. Look for unrefined options: Choose salts labeled “unrefined” or “minimally processed” to ensure they still contain beneficial trace minerals.

2. Avoid additives: Skip salts with anti-caking agents or added iodine if you’re already getting enough iodine from other sources like seafood or dairy.

3. Check the origin: High-quality salts will clearly state their source, whether it’s the Khewra mines (Himalayan salt) or the Brittany coast (Celtic sea salt).

Where to find quality salt:

• Health food stores and specialty grocers.

• Online retailers with transparent sourcing practices.

• The natural foods section of your local supermarket.

Do You Need More Salt?

If you eat a whole foods diet, chances are you’re not getting enough sodium. Whole, unprocessed foods like fruits, vegetables, and lean proteins are naturally low in sodium. Combined with filtered water and active lifestyles, this can leave your body craving salt—even if you’re not aware of it.

Common signs of not getting enough salt:

• Persistent fatigue or low energy

• Muscle cramps or spasms

• Lightheadedness, especially when standing up

• Struggling to stay hydrated, even when drinking plenty of water

• Low blood pressure

• Headaches or brain fog

  
  

Simple fix: Add a pinch of high-quality salt to your meals or a glass of water, especially after exercise or on hot days when you’re sweating more.

A Note on Filtered Water

Filtered water is a popular choice for cleaner, purer drinking water, but it also comes with a few considerations. Many filtration systems remove beneficial minerals like calcium, magnesium, and even sodium from your water.

• Why this matters: When you drink mostly filtered water, your body can end up deficient in essential electrolytes that help maintain hydration, muscle function, and overall well-being.

• What to do: Add a pinch of mineral-rich salt like Himalayan pink salt or Celtic sea salt to your water. This can help replenish essential electrolytes and improve hydration.

In Conclusion

Salt is an essential part of your nutrition, but it’s important to choose the right kind for your body’s needs. By opting for unrefined salts that contain essential trace minerals and adding a pinch of salt to your filtered water, you’ll support your hydration, electrolyte balance, and overall well-being.

Remember, not all salts are created equal. By making thoughtful choices, you can elevate your health and meals in the most natural way possible.

Do you have a favourite salt? Let me know in the comments!

~ Melissa