Quantcast
Environmental News for a Healthier Planet and Life

Sea Salt vs. Table Salt: Which Is Healthier?

Food

By Terita Heath-Wlaz

Time for a dash of salt on that sheet pan of roasted veggies. What do you reach for? Pink Himalayan crystal salt? Hawaiian red salt? Black lava salt? Or, good old Morton's table salt?

Colorful, exotic sea salts are marketed as minimally-processed, healthful alternatives to refined table salt. Photo credit: Shutterstock

Colorful, exotic sea salts are marketed as minimally-processed, healthful alternatives to refined table salt. But since your individual diet and health influences what you need from salt, it's worth examining the claims and true differences among salts before you choose.

Processing in Sea Salt vs. Table Salt

It's true that sea salt undergoes less processing than table salt; it's produced simply by evaporating water from oceans or salinated lakes. Trace minerals like potassium, calcium and magnesium remain in sea salt, altering its texture, flavor and nutritional content in subtle ways.

Table salt, on the other hand, is mined from salt deposits underground. Manufacturers strip the salt of minerals to yield a uniformly white color, grind it to a fine consistency and add an anti-caking agent like calcium silicate. Finally, most table salts contain added iodine to combat iodine deficiency and goiter.

Many consumers gravitate toward sea salt because of its “close-to-nature" status–and its easy to understand why! We know minimal processing benefits our health when it comes to grains, meats and vegetables, so shouldn't the same be true for salt?

There's more to consider.

Trace Minerals

The promise of trace minerals in sea salt is alluring, but experts with the American Heart Association note that most minerals in sea salt occur plentifully in other foods. If you eat a varied diet rich in fruits, vegetables, whole grains and legumes, you likely already consume plenty of potassium, magnesium, calcium and other nutrients.

Sodium Content

By weight, the amount of sodium in sea salt and table salt is roughly equal. That means if you're trying to keep your sodium intake below the recommended limit of 2,300 milligrams per day, use either type of salt in moderation.

Worthy of note: most sodium we ingest doesn't come from the salt we add to food, but from packaged and processed food. The most effective change you can make to reduce sodium intake is to eat fewer processed foods and less restaurant fare.

Iodine

Dietary iodine added to table salt—but not sea salt—protects the health of your thyroid, which in turn helps regulate your metabolism, heart rate, nervous system and many more functions.

Certain foods supply iodine naturally, including seaweed, fish, yogurt and eggs. If you eat these foods regularly (especially seaweed!), you may be getting the recommended 150 micrograms of iodine your body needs in a day.

If your diet is low in iodine, however (which is common), choosing iodized table salt might act as a good insurance policy for thyroid health.

So, What Should I Choose?

The salt you choose depends on your tastes, nutritional status and diet. If you are neither pregnant nor breastfeeding and you regularly eat iodine-rich foods, you might choose sea salts for their beautiful array of colors, textures and flavors. A little jar of special salt makes a charming gift and if you enjoy eating foods close to their natural state, sea salt can complement your cooking.

But sea salt, unlike table salt, does not supply iodine and its trace minerals probably have little effect on your health. Most importantly, remember that sea salt contains as much sodium as table salt, so whatever you choose, use just a sprinkle!

YOU MIGHT ALSO LIKE

Is Drinking Carbonated Water Healthy?

Diet vs. Exercise: What's More Important?

5 Energizing Drinks Healthier Than Coffee

15 Calcium-Rich Foods, Many Which Are Non-Dairy

EcoWatch Daily Newsletter

Pexels

By Zak Smith

It is pretty amazing that in this moment when the COVID-19 outbreak has much of the country holed up in their homes binging Netflix, the most watched show in America over the last few weeks has been focused on wildlife trade — which scientists believe is the source of the COVID-19 pandemic. Make no mistake: Tiger King: Murder, Mayhem and Madness is about wildlife trade and other aspects of wildlife exploitation, just as surely as the appearance of Ebola, SARS, MERS, avian flu and probably COVID-19 in humans is a result of wildlife exploitation. As a conservationist, this is one of the things I've been thinking about while watching Tiger King. Here are five more:

Read More Show Less
Pexels

By Hector Chapa

With the coronavirus pandemic quickly spreading, U.S. health officials have changed their advice on face masks and now recommend people wear cloth masks in public areas where social distancing can be difficult, such as grocery stores.

But can these masks be effective?

Read More Show Less
Sponsored
Jörg Carstensen / picture alliance via Getty Images

By Carey Gillam

Bayer AG is reneging on negotiated settlements with several U.S. law firms representing thousands of plaintiffs who claim exposure to Monsanto's Roundup herbicides caused them to develop non-Hodgkin lymphoma, sources involved in the litigation said on Friday.

Read More Show Less
Tom Werner / DigitalVision / Getty Images

By Jillian Kubala, MS, RD

With many schools now closed due to the current COVID-19 outbreak, you may be looking for activities to keep your children active, engaged, and entertained.

Although numerous activities can keep kids busy, cooking is one of the best choices, as it's both fun and educational.

Read More Show Less
In Germany's Hunsrück village of Schorbach, numerous photovoltaic systems are installed on house roofs, on Sept. 19, 2019. Thomas Frey / Picture Alliance via Getty Images

Germany's target for renewable energy sources to deliver 65% of its consumed electricity by 2030 seemed on track Wednesday, with 52% of electricity coming from renewables in 2020's first quarter. Renewable energy advocates, however, warned the trend is imperiled by slowdowns in building new wind and solar plants.

Read More Show Less