Salt is one of the most basic ingredients in our kitchen, but also one of the most confusing. The salt shelf at the supermarket today looks almost like a wine department: Fine salt, coarse salt, sea salt, Atlantic salt, pink Himalayan salt, salt with iodine, salt without iodine – and prices range from just a few shekels to twenty times more and beyond.
The obvious question is: Is there really a health difference between all these types, and if so – which salt is preferable?
To answer this question, it’s important to start from a clear point of departure: Salt is not a “health food.” Our bodies do indeed need sodium – an essential component for fluid balance, blood pressure regulation, nerve conduction, and muscle function. Without sodium, it’s impossible to live. But from there to excessive consumption – the distance is very short.
The problem is not the salt itself, but the quantity
We all already know: Excessive salt consumption is linked to increased blood pressure, strain on the kidneys, and a higher risk of heart and blood vessel diseases.
And this too has been said many times: Health organizations around the world have been emphasizing for years that most of the population consumes far more salt than recommended.
So it’s important for me to add – this is not because of what we put in the salt shaker on the salad, but mainly because of prepared foods, sauces, baked goods, and processed products.
Still, since almost all of us use salt in cooking and seasoning, the question arises: If we’re already using it, is there a “less bad” salt, or a preferable one?
So which is the most “healthy” for you?
Fine salt with additives
Fine table salt is the most common, but also the most problematic in terms of composition.
In most cases, it contains anti-caking agents, whose purpose is to keep the salt as a dry, uniform powder.
Among these substances are compounds such as E-535 or E-511. While these are approved for use in food and in small amounts, they add no nutritional benefit, and therefore in situations where it’s possible to avoid them – it’s preferable to do so.
There’s no drama here, but there’s also no reason to insist on salt that contains unnecessary additives.
Coarse salt
In contrast, regular coarse salt is considered a simpler and cleaner choice. In most cases – it is one hundred percent salt, without anti-caking agents and without additional additives.
Nutritionally, it does not contain less sodium, but it does contain fewer “unnecessary components,” and that is its main advantage.
Sea salt
Sea salt and Atlantic salt are produced by evaporating seawater, and are sometimes marketed as rich in minerals.
In practice, in terms of sodium content they are completely identical to regular salt. They do indeed contain additional minerals, but in such tiny amounts that they have no real nutritional significance. Their advantage, similar to coarse salt, is that they usually do not contain additives.
Luxury salts
And what about pink Himalayan salt, perhaps the biggest star on health food shelves? The pink color comes from various minerals, but here too the quantities are very negligible.
There is no research evidence that Himalayan salt “heals,” “balances blood pressure,” or is healthier than regular salt. It is more expensive, looks nicer – but from a health perspective, it has no proven advantage.
Iodized salt
Salt with iodine is a slightly different case. Iodine is an essential mineral for thyroid gland function, and in many countries it was decided to enrich salt with iodine to prevent deficiencies in the population.
People who consume almost no fish, dairy products, or seaweed may be at risk of iodine deficiency, so it’s important to be aware of the issue.
But exactly here it’s important for me to emphasize a critical point: Salt must not be treated as a source of iodine!
Salt intake must not be increased in order to “get iodine,” because the harms of excess salt far outweigh the possible benefit. In addition to all this – iodized salt is usually fine salt, and therefore sometimes also contains anti-caking agents, so it’s important to read the label.
So what’s the bottom line?
If you’re already using salt, it’s better to choose the simplest possible salt – regular coarse salt or sea salt without additives.
But the real difference is not between pink salt and coarse salt, but between moderate use and excessive consumption. Even the most “high-quality” salt, in large amounts, is not healthy.