Battle of the Salts: Which Type is the Healthiest?

With various types of salt readily available in grocery stores, it's natural to question which one is best for maintaining a healthy diet.

In this blog post, I want to give a short overview and comparison of the 3 most common types, which are table salt, sea salt and Himalayan or also known as pink salt.

1. Table Salt

Table salt is commonly available in grocery stores, generously added to packaged foods and is put on restaurant tables in shakers, however, despite its popularity, it is considered to be the worst out of all salts for several reasons:

Processing: Table salt is highly processed and refined, which removes many of the beneficial minerals and trace elements that are found in natural salts like sea salt and Himalayan salt. It is heated and then bleached to achieve a white colour using chemicals such as chlorine or hydrogen peroxide. Although the amount of those chemicals is considered “safe for consumption”, we need to bear in mind that if we expose ourselves to them regularly and consistently (especially in generous amounts), this “safe” amount of chemicals can quickly cross the line and become toxic.

Additives: Table salt often contains additives such as anti-caking agents and chemicals which can be harmful to health and toxic to our endocrine system. Additionally, table salt is often fortified with synthetic iodine for the purpose of maintaining healthy thyroid function. However, consuming too much iodine and not supplementing it with selenium can lead to negative side effects such as affecting thyroid health. It still stuns me that some table salts may have added MSG (a powerful and problematic flavour enhancer) or dextrose (identical to glucose, made chemically from GMO corn and wheat).

High Sodium Content: Table salt is also high in sodium (97% - 99% sodium chloride or NaCl), which can lead to high blood pressure, kidney disease or heart disease because it can increase the risk of hypertension, stroke and other cardiovascular diseases. It also is linked to muscle cramps, water retention in the form of edema or swelling and bloating (particularly in the legs and face) as well as slowed metabolism, poor detoxification process, headaches, and reduced focus and cognitive function. Finally, because of the increased urinary excretion, high sodium consumption can lead to calcium loss in the bones which is can contribute to the development of osteoporosis.

Lack of micronutrients: Table salt doesn't contain the beneficial minerals and trace elements that are found in natural salts like sea salt and Himalayan salt.

Taste: Table salt has a very strong and overpowering taste, which can make it difficult to enjoy the natural flavours of food. This trick is used to mask low-quality ingredients in commercial foods.

2. Sea salt

Image by Freepik

It offers several potential benefits, including:

Natural production: Sea salt is produced by evaporating seawater, which is considered a natural process without using high temperatures or chemicals. This greatly alleviates the toxic load on our bodies and endocrine system.

Nutrient content: Sea salt contains a small amount of minerals and trace elements:

Magnesium (Mg) : around 0.05-1.5%

Calcium (Ca) : around 0.03-1%

Potassium (K) : around 0.01-0.5%

Sulfate (SO4) : around 0.05-0.5%

Bromide (Br) : around 0.01-0.5%

Iodine (I) : around 0.01-0.01%

Iron (Fe), zinc (Zn), copper (Cu), Manganese (Mn) : around 0.001-0.01%

This of course does not mean that sea salt should be upped in one's diet due to being a source of these minerals.

Lower sodium content: Some sea salts are lower in sodium compared to table salt and can have only 85% sodium chloride. It is very beneficial for preventing health problems associated with high sodium intake. However, it is certainly not a low-sodium alternative and it often contains the same amount of sodium as table salt, so it should be consumed in moderation.

Flavour: Sea salt is known for its unique, complex flavour that can enhance the taste of food.

Health benefits: maintains electrolyte levels in the body, prevents muscle cramps, supports adrenal function, and helps the production of digestive enzymes and stomach acid which help break down and absorb nutrients.

It's important to note that not all sea salts are the same, and some may contain impurities or have added ingredients. It's always best to check the label and choose high-quality sea salt from clean waters.

A very big concern with sea salt is that it can become contaminated with plastics due to the presence of plastic waste in oceans and coastal areas.

Plastic debris in the ocean can break down into small particles, known as microplastics, which can then be ingested by saltwater-producing organisms such as saltwater algae and plankton. These organisms can then be harvested to produce sea salt, which can result in the salt becoming contaminated with microplastics.

The contamination of sea salt with microplastics is a growing concern as microplastics have been shown to be harmful to marine life and can also pose a risk to human health when consumed. According to a study by Greenpeace, microplastics were found in up to 90% of sea salt samples from around the world, with some samples containing as many as 600 microplastic particles per kilogram of salt.

It's important to note that some sea salt brands are now taking steps to reduce the presence of microplastics in their products. For example, by sourcing salt from areas known to have low levels of plastic pollution or by using special filtration systems to remove microplastics such as Celtic sea salt harvested from the coastal regions of France. If you are concerned about the potential contamination of sea salt with microplastics, it's a good idea to look for brands that have taken steps to reduce the presence of microplastics in their products.

3. Himalayan Salt aka “Pink” Salt

Himalayan salt is often considered to be the best due to its high mineral content and the unique way in which it's mined.

Natural purity: the most significant benefit of Himalayan salt is that it is free of added chemicals, impurities and pollutants, due to the fact that it's mined from ancient sea salt deposits that have been protected from modern pollution. It is the purest form of salt available.

Mineral content: Himalayan salt is known to be rich in minerals and trace elements (some resources report up to 84), including iodine, magnesium, zinc, sulfur and potassium.

Minimal processing: Himalayan salt is hand-mined from the salt mines of the Khewra Salt Mine, located in the foothills of the Himalayas in Pakistan. This method of mining is considered to be more sustainable and ensures the purity of the salt. The process of mining Himalayan salt involves cutting blocks of salt from the walls of the mine and then crushing them into smaller chunks. Then, these chunks of salt are washed to remove any dirt or impurities, and then they are dried. After that, they are ground into fine salt crystals or left in larger chunks. Himalayan salt is not treated with any chemicals or additives, and it's usually not refined like table salt. It is often sold in its natural form.

Unique taste: Himalayan salt is known for its unique, complex flavour that can enhance the taste of food.

Health benefits: same as sea salt.

It's worth noting that not all Himalayan salt is the same, and some may be blended with other salts or contain added ingredients. It's always best to check the label and choose a high-quality Himalayan salt for maximum benefits.

Conclusion

Sea salt and Himalayan salt are both considered to be healthier options compared to table salt.

Due to contamination with microplastics, Himalayan salt wins over sea salt. Himalayan salt is also more beneficial due to its high mineral content and is less processed. Many people also prefer its flavour. Sea salt can be safely consumed in a form of Celtic sea salt or from brands that have taken steps to reduce the presence of microplastics in their products.

It's important to note that all salts, be it sea salt or pink, should be consumed in moderation, as consuming too much salt can have negative effects on your health. It's important to have a balanced diet and to monitor your salt intake. Remember to also keep an eye on the amount of salt you consume from processed foods (which I normally never recommend) and restaurant meals. These are often high in salt and it can add up to your recommended daily salt intake.

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