Choose the Right Salt in Your Diet

Salt is such an important part of our cuisine. It’s one of the five basic tastes our tongue can identify. Beyond adding flavor, salt enhances the overall taste of food and plays a vital role in maintaining health.

The chemical composition of pure (sea) salt is 40% sodium and 60% chloride. Depending on its source, natural salts may also contain other minerals in varying proportions.

✅ Why Does the Body Need Salt?

Sodium chloride (common salt) is essential for:

• Maintaining electrolyte balance in the body

• Transporting nutrients in and out of cells

• Carrying waste products outside the cells

• Transmitting nerve signals

• Muscle contraction and relaxation

Salt should never be completely eliminated but used judiciously.

👉 Recommended Intake:

• ICMR suggests: 1000 mg sodium & 1800–2300 mg chloride daily (about ½ to 1 tsp salt).

• For high blood pressure & heart patients: 1–2 g per day only.

🧂 Types of Salt Commonly Used in India

1. Iodised Salt

• What is it? Table salt fortified with iodine to prevent iodine deficiency.

• Why important? Iodine deficiency is one of the leading causes of hypothyroidism and developmental issues.

• Tip: Always check the label to ensure it is iodised.

2. Himalayan Pink Salt

• Mined in Punjab region of Pakistan.

• Contains 98% sodium chloride + 1–2% calcium, potassium, and magnesium.

• Health Perks: Trace minerals, considered “natural.”

• Best Use: As a sprinkle on salads or lemon water, and in electrolyte drinks.

• Caution: Not iodised, so don’t replace regular cooking salt entirely.

3. Black Salt (Kala Namak / Rock Salt)

• Found in Himalayan regions of India, Nepal, Pakistan.

• Volcanic in origin, rich in sulphur compounds, iron, and potassium chloride.

• Benefits:

  • Low sodium content → good for hypertension.

  • Used in Ayurvedic remedies for heartburn & bloating.

  • Prevents muscle spasms due to potassium.

• Popular in chaats & lemon shikanji.

4. Low Sodium Salt

• Factory-made, modified salt for hypertension patients.

• Low in sodium chloride, high in potassium chloride, also fortified with iodine.

• Advantage: Lowers sodium intake.

• Disadvantage: Still a processed salt.

🌿 Key Takeaways

• Salt is necessary, but quantity & type matter.

• Use iodised salt for thyroid health and daily cooking.

• Pink salt & black salt are good for drinks, salads, and specific health needs.

• Low sodium salt is suitable for people with high blood pressure.

• Always check food labels and consult a nutritionist if you have special health conditions.