Is Salt Good for You?

Life would be pretty bland without salt. Not only is this mineral a universal food ingredient — it also plays a key role in your health.

What Is Salt, and Where Does It Come From?

What Are the Different Types of Salt?

• Iodized Table Salt The most common type of salt, table salt is mined from underground salt deposits and then processed to remove impurities. It is ground to fine crystals, and iodine is added to prevent iodine deficiency. Table salt may contain anti-caking agents, such as calcium silicate, to prevent clumping.
• Kosher Salt This salt comes in flakes or grains, and is named for its use in preparing kosher foods. Kosher salt usually has bigger crystals, and it typically does not contain iodine.
• Sea Salt This type is made by evaporating seawater, leaving behind the salt. Because it is less processed, it may contain trace minerals, like potassium, zinc, or iron. It may be coarse or fine, depending on the brand.
• Specialty Salts These include Himalayan pink salt, black salt, fleur de sel, and others. Specialty salts may be harvested from certain geographic areas or have other ingredients added to them.

Are There Benefits to Eating Salt?

• Balance water and minerals
• Conduct nerve impulses
• Relax and contract muscles
• Stay hydrated
• Maintain blood volume

What Are the Health Risks of Eating Too Much Salt?

While sodium from salt is an essential nutrient, too much sodium in your diet increases your risk of high blood pressure and cardiovascular disease.

• High blood pressure (hypertension)
• Heart disease
• Stroke
• Chronic kidney disease

What Are the Signs You’re Not Getting Enough Salt?

In some cases, certain conditions or lifestyle factors can lead to low levels of sodium in the body, known as hyponatremia. This makes it more difficult for your body to regulate fluid levels, leading to potential health problems.

• Headache
• Confusion
• Fatigue
• Muscle weakness
• Nausea and vomiting
• Seizure or coma, in severe cases

Potential causes of hyponatremia include:

• Certain medications, such a diuretics, antidepressants, and pain medications
• Heart, kidney, and liver problems
• Not replacing electrolytes after fluid loss, such as through vomiting or diarrhea
• Drinking too much water

Tips for Reducing Salt in Your Diet

• Eat more fresh foods. Fresh fruits and vegetables are naturally low in sodium. Fresh meats also have less sodium than processed meats like deli meats, bacon, and sausage.
• Limit high-sodium processed and prepared foods. These include bread, pizza, cheese, soups, fast food, and prepared meals such as pasta, egg, and meat dishes.
• Read the label. Many foods that don’t taste salty may still be high in sodium. The nutrition facts label on most packaged foods lists the amount of sodium per serving. It may also list certain ingredients that are high in sodium, such as baking soda, baking powder, and sodium nitrate.
• Pay attention to serving sizes. A single packaged food item may contain more than one serving. Check the nutrition label for the suggested serving size, and try to limit products with more than 200 mg of sodium per serving.
• Cook without salt. Try replacing salt in recipes with herbs and spices for flavoring, such as oregano, garlic, thyme, chili powder, or rosemary.
• Prepare your own food. Restaurant items contain higher amounts of sodium to keep the food fresh and add flavor. Cooking at home allows you to control the sodium level.

The Takeaway

• Salt is essential for many functions in your body, including fluid balance, nerve signaling, and muscle contraction. However, excessive intake can increase your risk of health issues, like high blood pressure and heart disease.
• Limiting your sodium intake to less than 2,300 mg per day can help reduce your health risks.
• Ways to manage your salt intake include eating more fresh fruits and vegetables, limiting processed and prepared foods, reading food labels, and replacing salt in recipes with herbs and spices.