Sea Salt or Table Salt: Which is Better for Your Health? Many people still confuse.

Salt is an indispensable seasoning in life. However, not everyone knows that sea salt or Himalayan salt is better for health.

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The saying “Salt can create a hundred flavors” from the ancient people is not just a proverb, but also contains profound values ​​and diversity of salt. The main component of table salt is sodium chloride, which not only acts as a basic seasoning to enhance the taste of food, but also plays an important role in the nervous system to transmit information in the human body.

The necessary salt intake for the human body under normal conditions ranges from 3g to 5g per person per day. However, due to lifestyle habits and individual taste preferences, many people consume salt in excess of this standard, reaching about 10g to 15g per person per day.

When it comes to buying salt, the market provides two main types, which are sea salt and table salt. However, not everyone understands the difference between these two types of salt and how to choose when cooking. Understanding the specific differences between sea salt and table salt will help adjust the diet scientifically and choose the right salt type according to individual needs.

Sea Salt

Sea salt, as the name suggests, is salt produced from seawater through the evaporation process, without undergoing deep processing, so it has a coarse, crispy texture with large grains. It is harvested from clean, unpolluted coastal areas. In terms of nutritional composition, sea salt mainly contains sodium chloride and retains many minerals such as iodine, zinc, potassium, iron, and phosphorus.

Sea salt, in general, does not contain other additives, which ensures safety when used. However, due to the large grains, sea salt is often less preferred because besides the salty taste, many people do not like these large grains.

In addition to sea salt, there are other types of salt produced by different methods such as:

Pond salt: Directly extracted from salt ponds or made by sun-drying saltwater from salt ponds.

Well salt: Created by drilling wells to extract saltwater from underground.

Although there are different mining methods, pond salt and well salt also have sodium chloride as the main component. In terms of nutrition, there is no fundamental difference between these 3 types of salt, because the main purpose of using salt is to provide sodium ions from table salt, regardless of the production method.

Table Salt

Table salt is processed based on raw salt, going through evaporation, cleaning, drying, and bleaching steps to create sodium chloride crystals. Due to the technical processing, refined table salt usually contains fewer impurities than sea salt, but some trace elements are lost during the refining process.

However, to meet the body’s nutritional needs, some elements such as iodine or sodium are often added during the production of refined table salt. Based on these components, refined table salt is divided into three main types on the market:

Iodized salt: Containing mainly iodine and sodium. Not suitable for people with thyroid problems such as goiter, thyroiditis, and autoimmune thyroid diseases.

Low sodium salt: Sodium content reduced below 65%, usually added with potassium chloride and magnesium sulfate to improve the balance of sodium, potassium, and magnesium in the body, preventing high blood pressure. Suitable for people at high risk of hypertension.

Non-iodized salt: Intended for people living near the sea and consuming a lot of seafood, with enough iodine from daily food and drinks. Suitable for people with some thyroid problems.

Depending on the specific needs and requirements of the family, we can choose the appropriate type of salt for the daily diet. Note that the main purpose of using salt is to enhance the taste of food and meet the essential sodium needs of the body, and most importantly, to control the amount of salt in the food.

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Frequently asked questions

Sea salt is produced through the evaporation of ocean water or saltwater lakes, while table salt is mined from salt deposits in the earth and then refined. Sea salt tends to have a coarser texture and a higher price tag, and it may contain trace amounts of minerals. Table salt is typically fortified with iodine, an essential nutrient for thyroid health.

While sea salt may contain slightly higher amounts of certain minerals, the differences in nutrient content between the two types of salt are minimal and do not significantly impact overall health. Both sea salt and table salt contain similar amounts of sodium chloride, which is the component that can raise blood pressure if consumed in excess. Therefore, it’s important to use either type of salt in moderation as part of a balanced diet.

Yes, sea salt can be used as a substitute for table salt in most recipes. However, because of its coarser texture, you may need to grind it into a finer powder before using it, especially in baked goods. Also, keep in mind that sea salt may have a stronger flavor, so you might need to use a little less than the amount of table salt specified in the recipe.

Not all sea salt contains iodine. Iodine is added to table salt as a public health measure to prevent iodine deficiency, which can lead to thyroid problems. Some sea salt brands may add iodine to their products, so it’s important to check the label if you’re concerned about getting enough iodine in your diet.

It’s a matter of personal preference. Some people prefer the coarser texture and subtle flavor variations of sea salt, especially when finishing or garnishing a dish. Others find that table salt, with its consistent grain size and iodine fortification, is more convenient and suitable for everyday use in the kitchen.

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