Salt often gets a bad rep, but it is a crucial element for the proper functioning of our bodies. However, the majority of Americans consume it in excess, leading to a range of health issues. In this article, we aim to shed light on the history and health benefits of this ubiquitous ingredient, the power of moderation in salt consumption, and the role of salt in your health.
What is the Difference Between Salt & Sodium?
People often use the terms sodium and (table salt) salt interchangeably, but there are some distinct differences between them, and they do not mean the same thing. Table salt (chemical name, sodium chloride) is an abundant crystal-like compound found in nature. Salt is composed of sodium (40%) and chloride (60%). Sodium (a mineral) is a chemical element in salt. According to the U.S. Food and Drug Administration (FDA), one teaspoon of table salt contains 2,330 mg of sodium and trace amounts of other nutrients.
Where Does Salt Come From?
Salt, a naturally occurring compound, typically comes from three primary sources: seawater, salt flats, or salt mines.
Saltwater
Salt produced from seawater or saltwater lakes is usually obtained by the process of evaporating water, leaving salt crystals behind.
Salt Flats
Salt flats are large beds of sedimentary evaporite minerals that form when enclosed lakes, playas, and seas dry up, creating what is known as rock salt or halite. These flats, or beds, can be up to 1,150 ft thick and extend over large areas. Salt beds in the United States and Canada can be found in the Appalachian basin, Michigan basin, Texas, Ohio, Kansas, New Mexico, Nova Scotia, and Saskatchewan.
Salt Mines
There are sixteen salt mines in the United States, located in Kansas, Louisiana, Michigan, New York, Ohio, and Texas. Salt mining extracts halite (rock salt) deposits from underground. Mined salt is usually halite extracted from evaporite formations.
What Are the Different Types of Salt?
Several different kinds of salt exist, each with slightly varying sodium levels, flavors, mineral content, and uses.
Iodized or table salt
According to the Mayo Clinic, table salt is the most common type of salt, and it is generally what is found in your salt shaker. It is typically mined from underground deposits and processed to remove all other minerals. Once that process is complete, it is fortified with iodine and may contain anti-caking agents, such as calcium silicate, to prevent clumping. One teaspoon of iodized salt contains about 2,360mg of sodium.
Kosher salt
Unlike iodized salt, kosher salt is made solely of sodium chloride and typically doesn't contain trace minerals, iodine, or anti-caking agents. It normally comes in flakes or grains containing larger crystals, resulting in less sodium by volume than table salt. One teaspoon contains around 1,240 mg of sodium.
Sea salt
Sea salt is a general term for any salt produced by evaporating seawater or water from saltwater lakes. Because it is less processed than table salt, it retains its trace minerals, which add flavor and health benefits. Sea salt is often promoted as healthier than table salt. While they both have the same basic nutritional value, a teaspoon of sea salt usually contains around 2,000 milligrams (mg) of sodium, depending on the type of sea salt and the size of its crystals.
Himalayan pink salt
Himalayan pink salt is mined from the Khewra Salt Mine in the Punjab region of Pakistan. Because it is minimally processed, Himalayan salt gets its signature pink color and distinctive taste from the minerals left behind when ancient seawater evaporated millions of years ago. Himalayan salt contains 1,680 milligrams of sodium per teaspoon.
Celtic salt
Celtic salt is a type of sea salt harvested from coastlines. Its distinct gray color comes from the extra minerals magnesium, calcium, potassium, zinc, and iron. Celtic salt has less sodium than table salt and some other sea salts but more sodium than Himalayan salt. A teaspoon of Celtic sea salt has 2,000 milligrams of sodium.
Hawaiian red salt
Hawaiian red salt, also known as ʻalaea salt, is a type of unrefined sea salt mixed with red volcanic clay rich in iron oxide. The clay gives the salt its distinctive brick-red color and a slightly crunchy texture. Alaea Salt contains almost as much sodium as table salt, at 2,160 milligrams per teaspoon.
Black salt
Himalayan black salt, also known as kala namak, is a volcanic rock salt mined in the Himalayan regions of Asia. It is less processed and rich in trace minerals. Black salt is also lower in sodium than table salt, but at 2,016 milligrams per teaspoon, it’s higher than most of the other salts on our list.
Why We Need Salt in Our Diet — But Not Too Much
Whether you call it salt or sodium, it is an essential nutrient the body needs in small amounts to function properly. So, how much salt is really needed? According to the American Heart Association (AHA), you need a minimum of 500 mg of sodium (a little less than ¼ teaspoon) and no more than a maximum of 2,300 milligrams a day, which is roughly the amount in one teaspoon of table salt.
Failing to get enough sodium could result in a condition called hyponatremia, which can be dangerous or even fatal. Sodium is essential for proper nerve and muscle function. It is involved in regulating fluids and maintaining hydration. Sodium also plays a vital role in the body's control of blood pressure and volume, as well as thyroid function.
What Happens if You Eat Too Much Salt?
Now that you know how beneficial salt can be in moderate quantities, let's look at how harmful it can be in excess. Dietary guidelines suggest no more than 2,300 mg of sodium per day. However, the average American consumes roughly 3,400 mg of sodium daily, thanks to the abundance of processed convenience foods.
The short-term effects of sodium overconsumption will appear first. These include increased water retention, high blood pressure, and excessive thirst. Maintaining a high-salt diet for an extended period can put you at risk for more severe health conditions like heart disease, stroke, osteoporosis, and certain types of cancer.
The Role of Salt in Your Health
Salt is an essential mineral that, when enjoyed in moderation, can be an integral part of an overall wellness plan. At Atlas Specific, we believe in supporting holistic health with Upper Cervical Chiropractic care, General Chiropractic care, Foundational Medicine, and more to give you the tools to achieve your health and wellness goals. To find out how we can help you, contact us at the link below, stop by our Durango office, or call us at 970 - 259 - 6803.
Notice of Disclaimer:
We are doctors of upper cervical chiropractic, but we are NOT necessarily YOUR doctors. All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and reading or interacting with this site does not establish any form of patient-doctor relationship. Although we strive to provide accurate information, the information presented here is not intended as a substitute for professional advice, and you should not rely solely on this information. Always consult a professional in your particular area of need before making medical decisions.
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