Salt: A Double-Edged Sword

 

Salt, the humble seasoning that adds flavor and enhances the taste of our meals, has been a vital part of human civilization for centuries. In fact sodium is a crucial necessity for our survival. From ancient times to modern culinary practices, salt holds a special place in our kitchens. However, its impact on our health has been the subject of many debates. When it comes to choosing salt for our diets, not all sodium is created equal. Certain types of salt offer additional nutritional benefits while others are downright detrimental to our health, in particular when consumed excessively.

Let’s sprinkle some light on the enigma of salt. We’ll look at the healthiest salts for human consumption and the worst of the lot.

The Power of Salt: Health Benefits

Salt, in moderation, can provide numerous health benefits, aiding in various aspects of our well-being. Let’s dive into some of its positive effects:

1. Electrolyte Balance and Hydration.

Salt, in the form of sodium, plays a crucial role in maintaining proper electrolyte balance in our bodies. Electrolytes help regulate fluid levels, nerve function, and muscle contractions. Adequate salt intake helps retain water and prevent dehydration, particularly during hot weather or intense physical activity.

2. Optimal Nerve Function.

Sodium ions facilitate the transmission of nerve impulses throughout our bodies. That ensures smooth communication between our nerves, allowing for efficient muscle contractions and a well-functioning nervous system.

3. Blood Pressure Regulation.

While excessive sodium intake can contribute to high blood pressure in some individuals, it is important to note that a balanced salt intake plays a vital role in blood pressure regulation. Sodium helps maintain fluid balance, and studies have shown that a moderate salt intake can have a positive impact on blood pressure for most people.

4. Digestion.

Salt is necessary to produce Hydrochloric acid in your stomach. This process is important for proper digestion and also kills harmful bacteria.

5. Salt also regulates our Adrenal and Thyroid Glands, stabilizes our immune system and optimizes our insulin resistance.

Salt’s Dark Side: Health Dangers

While salt offers several health benefits, excessive consumption can lead to various health risks. It’s essential to be aware of these dangers and practice moderation in salt intake. Let’s explore some of the potential health hazards:

1. High Blood Pressure and Cardiovascular Risks

Excessive salt intake has been linked to increased blood pressure, which is a significant risk factor for cardiovascular diseases such as heart attacks and strokes. It’s important to note that individuals with certain health conditions, such as hypertension, may be more sensitive to the effects of salt on blood pressure.

2. Kidney Issues

An excessive salt intake can put strain on the kidneys, affecting their ability to filter waste products effectively. Over time, this strain may lead to kidney damage and increase the risk of kidney stones and chronic kidney disease.

3. Fluid Retention and Edema

Sodium has the tendency to attract water, and a high-salt diet can lead to fluid retention and edema, causing swelling in the extremities. This is particularly concerning for individuals with conditions such as congestive heart failure or kidney disease.

4. Osteoporosis

Some studies suggest a link between high salt intake and increased calcium excretion in urine, which may contribute to the development of osteoporosis over time. Excessive salt consumption, combined with low calcium intake, can weaken bones and increase the risk of fractures.

The good, the bad and the ugly

Table salt

is the ugly duckling of the lot. Regular table salt, also known as refined salt, is primarily composed of sodium chloride (NaCl). It is either mined from underground depositors or comes from the sea. It is then processed and bleached. During the refining process, all  trace minerals are removed, leaving behind pure sodium chloride crystals. Additionally, many manufacturers add small amounts of anticaking agents to the bleached salt some of which contains aluminum and is toxic to our brain. Others also add sugar, fluoride and even MSG to make it extra tasty. Not a great mix! This is the salt that is bad for you, even downright toxic. The high sodium level enters our cells and causes them to swell, resulting in high blood pressure. Table salt will also contribute to water retention, as well as heart, liver and kidney problems.

Sea salt

is a much better choice. It is produced by evaporating seawater, resulting in natural mineral-rich crystals that have a lot going for it:

Mineral Content: Sea salt contains a wide range of minerals, including magnesium, potassium, and calcium, which are essential for various bodily functions. A study published in the Journal of Human Hypertension found that sea salt exhibits a positive effect on blood pressure regulation, potentially due to its mineral content.

Electrolyte Balance: Sea salt helps maintain proper electrolyte balance, allowing for efficient nerve function and muscle contractions. According to a review published in Nutrients, sea salt’s mineral composition supports electrolyte balance and hydration, particularly during physical exertion or hot weather.

One downside of sea salt is the presence of microplastics. We all know by now that there is way too much plastic in this world and a lot of it ends up in our oceans where it may never decompose but instead breaks into tiny, tiny pieces. These microplastic particles may be found in sea salt, in particular salt sourced from Asia.

Probably the best choice of sea salts is Celtic Salt. Celtic salt, also known as Celtic sea salt or sel gris, is hand-harvested from the coast of Brittany, France. Coming from the North Sea, it may contain the least amount of microplastics. It is celebrated for its coarse texture and distinct flavor. Consider the following advantages of Celtic salt:

Celtic salt retains its natural mineral content. Among the 82 minerals found in Celtic salt it includes: potassium, calcium and three different types of magnesium. It is minimally processed. Some health practitioners suggest it may even aid high blood pressure.

This salt is often praised for its potential to support digestive health by promoting proper stomach acid production and aiding nutrient absorption.

Because of the optimal mineral balance in this salt, it benefits your immune system as well as optimal thyroid and adrenal function.

Another great choice is Himalayan Pink Salt

This beautiful salt is harvested from ancient salt mines in the Himalayan region. It does not contain any microplastics or other possible pollutants from the oceans. Himalayan salt is celebrated for its distinctive pink color and rich mineral profile. It is full of trace minerals such as iron, zinc, and manganese, all of which play vital roles in various physiological processes.

 Just like Celtic Salt, Himalayan pink salt has a proper mineral balance and is believed to help stabilize the body’s pH levels, promoting overall alkalinity.

Striking a Balance: Tips for Healthy Salt Consumption

An article in The Lancet showed that for people diagnosed with high blood pressure, eating a high sodium diet was linked to an increased risk of cardiovascular disease. On the other hand there was also an association with eating too little salt, which equally posed an increasing risk for heart disease incidents such as strokes or heart attacks.

Let’s strive for a healthy salt balance for a healthier life:

– Limit processed and packaged foods: These often contain high levels of hidden salt. Opt for fresh, whole foods whenever possible.

– Read food labels: Check the sodium content on food labels and choose lower-sodium options.

– Use herbs and spices: Enhance the flavor of your meals with herbs and spices instead of relying solely on salt.

– Practice portion control: Be mindful of the amount of salt you use while cooking or seasoning your food. Gradually reduce your reliance on salt, allowing your taste buds to adjust over time.

– set a daily target of approx 3,000 milligrams of salt intake for good health.

-choose more natural, unprocessed salts like Celtic or Himalayan Pink. They ensure a well balanced level of sodium and potassium levels in your body. There are studies that point out the sodium to potassium ratio heavily influences a person’s blood pressure (regular table salt ONLY contains sodium and is stripped of all potassium).

Oh yes, we have another alternative

In addition to traditional salts, there is a wide range of herbal and plant-based salts available that not only provide unique flavors but also offer additional nutritional value. These salts are crafted by blending various herbs, spices, and plants, resulting in a versatile seasoning option.

Salt made from herbs and plants offers an array of nutrients and health-promoting properties. Read the label carefully. Many are based on sea salt with a host of added herbs and spices. While the exact composition varies depending on the ingredients used, here are some common nutritional benefits:

1. 1. Antioxidants: Many herbs and plants used in herbal salts are rich in antioxidants, which help combat oxidative stress and support overall well-being.

• • For example, rosemary salt may contain rosmarinic acid, a potent antioxidant known for its anti-inflammatory properties.

 

2. 2. Vitamins and Minerals: Herbal and plant-based salts can be a source of essential vitamins and minerals, depending on the ingredients used.

• • Garlic salt, for instance, can provide vitamins C and B6, along with minerals such as manganese and selenium.

 

3. 3. Phytochemicals: Various herbs and plants contain phytochemicals, which are bioactive compounds that contribute to their distinctive flavors and potential health benefits.

• • Turmeric salt, derived from the turmeric root, may contain curcumin, a phytochemical known for its anti-inflammatory and antioxidant properties.

Better yet, it is quite easy and fun to make your own concoction, that way you know EXACTLY what’s in the brew… Start experimenting! Here are some recipes.

In a nutshell

Salt, while essential for our bodies, can be a double-edged sword. It offers health benefits such as maintaining electrolyte balance, aiding nerve function, and regulating blood pressure. However, too much or too little salt can contribute to high blood pressure, cardiovascular risks, kidney issues, fluid retention, and osteoporosis. By being mindful of our salt intake (limit to 3000 mg), reading food labels, and opting for fresh ingredients, we can find an equilibrium that supports our overall well-being.

Sea salt, Himalayan pink salt, and Celtic salt offer additional nutritional benefits compared to highly processed table salt. Sea salt provides a range of minerals, Himalayan pink salt offers trace minerals and potential pH balance support, while Celtic salt retains essential minerals and may aid digestive health. Incorporating these healthier salt options into your diet can contribute to a well-rounded nutrient intake. However, it’s important to remember that salt consumption should be balanced and tailored to individual health requirements.

As always, consulting with a healthcare professional or registered dietitian is recommended for personalized guidance based on your specific health needs.