What is salt?

Salt is a combination of sodium and chloride. It is used ubiquitously for culinary preparation. There are different salts available in the market for use. Some of them are of gourmet standard too. But which is the best and right kind of salt for our health?
 

What are the different types of salt?

Originally, there are 3 standard varieties of NaCl containing salts which are present:

1. Pure dried vacuum salt (PDV) 

PDV is the most commonly used salt. It is used as the standard salt in manufacturing units and food industries. PDV salt is made by evaporating purified brine through a vacuum process. A purified coarse salt (PDV) which can be further purified is formed.

2. Sea salt

Sea salt is formed by the process of solar evaporation. Where sea water is collected in shallow pools and the sun dries out or helps evaporate the salt. Due to the increased demand for sea salt, it has become more popular than PDV. The mineral content of sea salt harvested is determined by the source of water. It is rich in mineral content.

3. Rock salt

Rock salt too is rich in minerals like sea salt. It is ideally, sea salt which has crystallised to form crystalline rocks. It contains trace minerals such as Calcium, Iron, Zinc, Magnesium, Chromium, Sulphate etc. The colour intensity may vary from light pink colour to a deep red depending on the trace mineral content. 

Mineral profile of salts

*This is an approximate of the mineral content of commonly used salts

Which salt should you stock up on?

There are several varieties of salt available in the market with each having unique mineral compositions and culinary uses. Adding salt to food helps enhance the taste and flavour of food while cutting down on the bitter taste of food. Culinary salt is further categorised into 3 groups –

1. Flavoured salt (seasoning salt, garlic salt, smoked salt) 

2. Sea salt (fleur de sel, flaky sea salt, celtic salt etc.)

3. Rock salt (Himalayan pink salt, black salt/kala namak etc.)

Low sodium salt substitutes (LSSS)

In recent years, as people have become conscious about their intake of sodium, many salt manufacturers have come up with a new type of salt called – “Low sodium salt substitutes (LSSS)”. Such salts have a portion of sodium content replaced by other minerals such as potassium. However, such salts too have their own share of health risks such as – Hyperkalemia (high level of potassium in blood), aggravates kidney issues, tachycardia (rapid heart beat), sudden stopping of heart beat etc.

Why you should never give up salt

Sodium present in common salt plays a crucial role in controlling physiological mechanisms. Sodium is a macro mineral which is essential for the body. It also acts as an electrolyte. 

Sodium in the body is present in the blood and fluid around the cells. High levels of sodium in the body is called hypernatremia while low levels of sodium is called hyponatremia.

1. It helps control blood volume – The innate mechanism present helps in continuous detection of sodium concentration in the body. This is facilitated by:
   
   

• The kidneys – They stimulate the adrenal glands to secrete aldosterone which helps retain sodium and excrete potassium. As a result of which less urine is produced and blood volume increases.
  
  
• Pituitary gland – It secretes antidiuretic hormone (ADH) or vasopressin which stimulates the kidneys to conserve fluid.
  
  

2. It keeps us hydrated – The body helps maintain the delicate balance of sodium and potassium. Sweating depletes the body of its sodium store thereby making you thirsty for more water and fluids.
   
   
3. It aids in sleep – An imbalance of sodium can disrupt normal sleep habits. It is essential to consume adequate sodium to prevent electrolyte imbalance.
   
   
4. It helps maintain the health of the nervous system – It is needed for the nerve conduction, coordination and stimulating nerve impulses.
   
   
5. It keeps the skeletal system healthy – Sodium is a macromineral which is present in high concentration in the bones. It also helps in preventing muscle cramps and helps in muscle contraction and relaxation. The heart muscle also requires sodium for contraction and relaxation (for the circulation of blood in the body).
   
   
6. It helps in digestion – Sodium helps in the synthesis of Hydrochloric acid (HCl) for digestion. Sodium also helps in absorption of nutrients in the small intestine. 
    

How much salt should you consume everyday?

The World Health Organisation (WHO) suggests consuming no more than ~2.3g/day of sodium for children and adults. 1 teaspoon (6g) of salt provides the daily limit of sodium (2330mg). However, there is a disparity in the daily use of salt and the recommended guidelines.

A study reveals that the sources of salt varies between countries as below:

1. Cooking and table salt (more than half of daily salt intake) – Brazil, China, Costa Rica, Guatemala, Indian, Japan etc.

2. Discretionary sources (25-50% of daily salt intake) – Jordan, Turkey, Taiwan, South Korea etc.

3. Less intake of salt from discretionary sources (<25%) – Australia, the United Kingdom, USA, Finland, New Zealand etc.

Though the guidelines have daily sodium recommendations, the quantity of salt you require per day varies from individual to individual based on: Individual differences such as age, health conditions, dietary pattern, level of hydration etc. Salt is not the only source of sodium, other food sources such as baked products etc. have hidden sodium too.

Dangers of consuming excess salt

There is an increased awareness of the dangers of salt. There is a tricky relationship between health and disease in relation to sodium as it can lead to hypertension, chronic kidney disease (CKD), stomach cancer and other heart diseases. It is always advised to speak to a qualified health practitioner to understand your daily salt allowance. 


Mayuri,
Dietetic Researcher, Simplyweight