Salt’s a topic that often sparks debate in natural health circles. Once as valuable as gold, it’s now under serious observation in the health and medical communities. The advice to avoid salt is tricky because most studies focus on common table salt (NaCl). Research supports limiting this concentrated form, but natural salts haven’t been scrutinized as thoroughly.
There’s some research suggesting the best amount of salt to consume actually exceeds both the current RDA and average U.S. intake. In cultures like Japan, where people eat more salt than Americans, rates of high blood pressure and heart disease are notably lower.
Research indicates there is an ideal range for sodium intake that promotes good health for many people. A 2011 study found that the lowest risk of death was linked to sodium excretion between 4000 and 5990 milligrams a day. High risks of stroke, heart attack, and death were associated with sodium excretion outside of this range. This translates to about two to three teaspoons of salt a day, including salt naturally found in foods like seafood.
Eating too little salt also presents risks. Low salt intake could lead to higher mortality rates from cardiovascular issues. Another 2011 study revealed that lower sodium excretion correlated with increased cardiovascular disease mortality but didn’t predict high blood pressure or better health outcomes.
Most of the salt people consume nowadays, particularly in the U.S., comes from processed foods, making it difficult to separate salt’s effects from those of other additives like sugars and oils. Despite stable salt intake over recent decades, obesity and heart disease rates have climbed, suggesting salt’s role might not be as harmful as previously thought. Real, natural salt contains various essential minerals beyond sodium and chloride, highlighting our biological need for these elements in specific ratios.
As dietary habits shifted from hunting and gathering to agriculture, the need for supplemental salt grew. In historical and modern hunter-gatherer communities, reliance on external salt sources was minimal. Once agriculture began, dietary salt needs increased, which might explain our present-day requirements.
However, not all salts are equal. Many modern “healthy salt” options use potassium chloride instead of sodium chloride, which could be harmful long-term. Understanding the difference between natural salts and isolated NaCl (like table salt) is important. Table salt, common in restaurants and processed foods, is highly processed and often contains additives. It’s used in some salt-related studies but may cause more harm when consumed in large amounts.
Sea salt, derived from the sea, contains more minerals than table salt, although quality can vary. While generally considered better, dead sea salt with excessive bromide should be avoided, and it’s crucial to ensure any sea salt comes from uncontaminated sources.
Himalayan salt, a rock salt from the Himalayan mountains, is praised for its mineral content and lack of modern contaminants. It includes over 84 minerals and trace elements like calcium and magnesium. Regular consumption aids in balancing electrolytes, nutrient absorption, detoxification, stable blood pressure, and overall health.
Individual salt needs vary based on factors like age, activity level, and health conditions. It’s essential to research salt consumption and consult a healthcare professional if you have medical concerns. While natural salt doesn’t deserve the negative connotations tied to table salt, it should be consumed with minerals like magnesium and selenium as part of a diverse, nutrient-rich diet.
Ever notice how your skin feels great after a day at the beach? The minerals in salt can benefit the skin, and there are several ways to use salt externally.
How do you use salt in your diet, and how much do you usually consume? Share your thoughts!
