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Which salt is the healthiest for the human body?

Salt is an extremely controversial product. On the one hand, it is used everywhere, has become an integral part of people’s lives since the dawn of humanity, and can be useful in moderation. On the other hand, modern processing methods and its uncontrolled consumption can significantly harm human health. Attitudes towards the most ancient mineral seasoning changed gradually. Initially, salt was called “white gold” and was greatly valued; in the modern world, salt is more often called “white death”, which is too figurative, but partly true. Nevertheless, every kitchen must have a jar of salt and a salt shaker on the table. We salt almost every dish and enjoy its enhanced flavor. Undoubtedly, scientists have long proven that common table salt is a harmful product. But the world is also rich in other types of salt, the moderate consumption of which is beneficial for health. Every person should learn to understand the variety of types of salt, which is what we will try to help with.


As soon as they name the most popular and affordable salt – table, food, table or evaporated. Absolutely white color and smooth crystals are the distinctive features of table salt obtained through thermal and chemical processing. The initial materials for table salt are:
● evaporation of sea water and “salt waterfalls”;
● rock salt from mines;
● cage salt from the depths of lakes and caves;
● evaporated brine solutions from rock salt layers. After large-scale processing and giving the visual effect of “purity” to the product, table salt loses all useful elements (iron, potassium, magnesium, calcium, copper, iodine and much more), leaving only sodium chloride. Anti-caking agents (moisture evaporators) and even dyes can be added to such pure salt. White is always associated with natural, but not in this case. It is not uncommon to find table salt under the alias “Extra”. The main feature of “Extra” is the minimal size of salt crystals (almost like powder) and the addition of various elements, for example, potassium iodide or fluorine. In fact, this is ordinary table salt, intended more for salt shakers on the table than for cooking. The popular iodized salt is a common advertising gimmick. Potassium iodide is added to table salt, which, according to many experts, can be harmful. If the body needs iodine, then it is better to get it from natural products and sources. All of the above does not mean that you need to give up table salt. But you need to understand what is hidden under the pack and not overuse salty foods.

Sea salt

More expensive and high-quality sea salt is becoming more common. Salt is produced by evaporating seawater while preserving all micro- and macroelements, minerals and vitamins. The salt is evaporated in the most natural way – under the sun. In the composition of sea salt you can find iron, natural iodine, bromine, calcium, potassium, sodium, manganese and much more. All these elements are actively involved in the life processes of the human body and their addition along with salt will not be superfluous. Sea salt, unlike table salt, has its own taste, with a slightly perceptible hint of sea water. It is usually coarsely ground and goes well with other spices.

Black salt

Rarely found on our tables, black salt is systematically gaining popularity throughout the rest of the world. Today, many cuisines around the world prefer black salt. She was especially loved in India. Black salt is mined in deposits rich in hydrogen sulfide, which is what gives the mineral its black color. Naturally, the salt does not undergo additional purification, which allows it to preserve all the beneficial substances. It is believed that black salt is more useful than sea salt, and even more so than table salt.

Himalayan salt

Himalayan salt (halite) is considered the purest and richest in beneficial minerals and trace elements. There are several shades of Himalayan salt – white, pink and dark pink, almost black. Salt was born thanks to the geological movements of plates, which literally squeezed it out of the bowels of the earth. It was formed tens of thousands of years ago, after the ancient seas dried up, and since then has been exposed to high temperatures. The largest place for mining Himalayan salt is in Pakistan. In stores YES! You can always find different types of table salt, including iodized salt. If you want more benefits, then there is coarse and finely ground sea salt. Black and Himalayan salt are quite rare, but can also be on sale. The main thing to remember is that any salt is good in moderation.

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When we talk about delicious red fish, we usually mean the salmon family. Among the red fish, our favorites are chum salmon, pink salmon, salmon, coho salmon, grayling, salmon and of course trout. Any gourmet will never refuse the most tender piece of red fish, and nutritionists note its beneficial properties for the body and low calorie content.

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The benefits and harms of salt.

The importance of salt for the human body.

Sodium chloride, more familiar to us as salt, is an essential substance for the proper functioning of the human body. Table salt is a fundamental building block of our body, just like water. It is involved in many biochemical processes in the body. Salt is not produced by our body and comes from outside. Our body contains about 150-300 grams of salt, a certain amount of which is excreted daily along with excretion processes. To replenish the salt balance, the loss of salt must be replenished; the daily norm is 4-10 grams, depending on individual characteristics. For example, with increased sweating (during sports, in the heat), the amount of salt consumption should be increased, as well as with some diseases (diarrhea, fever, etc.).

Lack of salt in the body has detrimental consequences: cell renewal stops and their growth is limited, which can subsequently lead to cell death. The salty taste activates salivation, which is especially important for digesting food. In addition to saliva, sodium and chlorine are also present in pancreatic juice and bile and are involved in digestion at different levels. Sodium promotes the absorption of carbohydrates, and chlorine, in the form of hydrochloric acid, accelerates the digestion of proteins. In addition, sodium chloride supports energy metabolism inside cells. Salt regulates the circulation of fluids in the body, is responsible for thinning the blood and lymph, as well as removing carbon dioxide.

Despite the important function of sodium chloride for our body, it also has disadvantages, especially from excessive consumption. The main risk is increased blood pressure (risk of stroke). Excess salt can cause liver and kidney diseases and atherosclerosis. Also, a large amount of sodium leads to calcium leaching. This threatens to soften bones and teeth.

Salt itself is addictive. Research in the journal Psychological Behavior found that salt stimulates the brain in the same way that cigarettes and drugs do. So, the more salty foods you eat, the more you crave them. But research shows that gradually reducing sodium levels (by up to 10 percent per year) has a subtle effect on a person’s perception of taste.

All nutritionists recommend limiting the amount of salt. Unbeknownst to ourselves, we eat many times more of this product than is necessary for the normal functioning of the body.

Salt intake per day:

According to the recommendations of the World Health Organization, the daily salt intake for an adult should not exceed 5 g or one teaspoon. But often up to 100 g enters the body with food – this is 20 times more!

Salt intake for children:

0–9 months – salt should not be added to food

From 18 months to 3 years – the recommended amount per day is no more than 2 g

From 7 to 10 years – the recommended amount per day is no more than 5 g

We often have no idea how much salt we consume per day. Most salt comes from processed foods (eg, prepared meals, processed meats such as bacon, ham and salami, cheese, and salty snack foods) or foods consumed in large quantities (eg, bread, dairy products) . Salt is also added to food during cooking (eg, broth, bouillon cubes) or at the table (eg, table salt, soy sauce, and fish sauce).

At the same time, you cannot give up salt: the human body is not able to accumulate sodium, it comes only from food. Complete failure can lead to consequences such as hypoxia, heart rhythm disturbances, poor sleep, dehydration, muscle weakness and fatigue.

The industry produces table salt, fine, crystalline, boiled, ground, lump, crushed, and grain. The higher the grade of salt, the more sodium chloride it contains and the less water-insoluble substances it contains. Naturally, high-grade table salt tastes saltier than low-grade salt. But salt of any kind should not contain any foreign impurities noticeable to the eye, and the taste should be purely salty, without bitterness or sourness. Sea salt is one of the healthiest types of salt, which is enriched with minerals. If you care about your health, then you should eat this particular type. Natural unrefined salt is rich in iodine, sulfur, iron, potassium and other trace elements. There is also a type of salt called dietary salt. It has a reduced sodium content, but also adds magnesium and potassium, which are important for the proper functioning of the heart and blood vessels. Extra salt is an “aggressive” type of salt, because it does not contain anything other than pure sodium chloride. All additional microelements are destroyed as a result of evaporation of water from it during salt purification.

Iodized salt deserves a separate discussion. There are no territories in Russia where the population would not be at risk of developing iodine deficiency diseases. Mordovia is an endemic area (an area with low iodine content in soil, water, and local food products). Over the past ten years, there has been an increase in morbidity associated with iodine deficiency. Today, the most reliable and simple way to effectively prevent iodine deficiency is iodization of table salt. The huge advantage of this method is that salt is consumed by almost all people throughout the year. At the same time, salt is a cheap product accessible to all segments of the population. Getting iodized salt is simple: add potassium iodide to regular table salt in a strict ratio. As storage progresses, the iodine content in iodized salt gradually decreases. The shelf life of this salt is six months. After this, it turns into regular table salt. Store iodized salt in a dry place and in a tightly closed container.

According to the information presented, a person himself must decide and make a choice which salt and in what quantity to eat.

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