Which is the best salt?

Salt has existed since the beginnings of humanity—its use for food preservation was recorded in China during the reign of Emperor Huangdi in 2670 B.C. (AMISAC, 2017).

In addition to preserving food, salt is important for replenishing minerals that support your metabolism, such as sodium, chloride, and, in some cases, iodine—which is essential for your thyroid.

However, reducing salt intake is often recommended for individuals with high blood pressure, kidney conditions, or fluid retention—even though table salt may not be the root cause of inflammation.

But is table salt really the only one to remove or reduce?

There are now many varieties of edible salts that offer different micronutrient profiles. In this article, we’ll explore the types of salt and related nutritional topics.

Functions of Table Salt

Its primary role is to enhance the flavor of food and help preserve it.

What is Table Salt Made Of?

Table salt is sodium chloride, typically derived from seawater and often iodized to help prevent goiter (thyroid dysfunction).

So… Which Salt Is Better? Let’s Break Them Down:

1. Fine Salt (Common Table Salt)

• Highly refined and commonly used.
• Comes from salt mines or salt flats.
• Undergoes refining to remove impurities—losing many minerals.
• Contains anti-caking agents.
• Nutrient profile: 40–60% sodium chloride, some iodine, iron, magnesium, calcium, phosphorus, potassium.

2. Coarse Salt

• Larger crystals, same origin as fine salt.
• Less processed (no grinding or refining).

3. Iodized Salt

• Common salt with added iodine to combat population-wide deficiencies.
  (Source: Juan Carlos Scaramella, 2020)

4. Sea Salt

• Comes from ocean or salt lake evaporation.
• Less industrial processing preserves trace minerals.
• Up to 86% sodium chloride, plus calcium, magnesium chloride, potassium, iodine, manganese.

5. Kosher Salt

• No chemical additives.
• Approved for kosher food preparation.
  (Source: Kosher Salt Guide)

6. Celtic Salt

• Originates from British and French coasts.
• Unrefined.
• Contains sodium, potassium, iron.

7. Maldon Salt

• Harvested in Maldon, England, through artisan evaporation during specific tides.
• Maintains most minerals from seawater.
• Rich in iodine and magnesium.

8. Fleur de Sel (Flower of Salt)

• Artisan sea salt from France’s Atlantic coast and Ibiza, Spain.
• High in magnesium, iodine, fluoride, and potassium.

9. Himalayan Pink Salt

• Considered one of the purest salts.
• Mined from rocks in the Himalayas.
• Similar to sea salt, with about 98% sodium chloride.
• Contains: iron, calcium, magnesium, potassium, sulfur, fluoride, manganese, zinc, chromium, copper, among others.

Benefits attributed to Himalayan salt:

• Boosts energy
• Regulates blood pH
• Reduces fluid retention
• Lowers blood pressure

Note for Thyroid Health

To maintain a healthy thyroid, choose salts with natural iodine, such as sea salt or iodized salt, rather than Himalayan salt—unless you have Hashimoto’s hypothyroidism.

Final Recommendation

Use salt in moderation, and favor natural sources of sodium (like salt) over processed products such as:

• Sausages
• Canned goods
• Ultra-processed foods

These often contain enemy ingredients that are hard to digest—and your gut houses 70% of your immune system.

References:

• Scaramella JC. Content of Iodine in Table Salt and Its Variation During Cooking, 2020.
• Kosher Salt Guide – SeaSalt.com
• Maldon Salt
• AMISAC (Mexican Salt Industry Association), History of Salt, 2017
• Salud con lupa – Sodium FAQ