Salt - An Essential Mineral for Human Health
Salt, also known as sodium chloride (NaCl), is an important mineral that is essential for human health and is required for nerve conduction and muscle contraction. It can be found in a variety of forms and is produced by evaporating seawater or by mining rock salts from deep within the earth.
The Different Types of Salt
Many people are familiar with table salt, which is a type of common salt that comes from the crystallized bonding of sodium cations (Na+) and chloride anions (Cl-). However, there are many different types of salt.
Table Salt, Kosher Salt, and Pink Himalayan Salt
A few of the most commonly used types are table salt, kosher salt, and pink Himalayan salt. The best salts to use for cooking vary by type and are often based on the recipe's taste preferences.
Kosher Salt for Meat Preparation
Kosher salt is usually large grain, which makes it suitable for koshering a meat or poultry before preparation and is less likely to contain additives than table salt. This is a great option for sprinkling on meat before grilling or to season chicken before baking or roasting, says Abbie Gellman, RD, CDN, a registered dietitian and chef at the Institute of Culinary Education in New York City.
Pink Himalayan Salt for Finishing Dishes
Pink Himalayan salt is a specialty salt that's harvested from a remote area of the world, and it has a pinkish hue due to iron oxide. It's best for finishing sweet or savory dishes, says Gellman, who keeps some of this salt in her kitchen for that purpose.
Choosing the Right Salt for Flavor Enhancement
Fine-tuning the flavor of your food is all about choosing the right salt. There are a number of different types, including sea salts and fine-ground salts, which come in a variety of textures and colors.
The Importance of Iodine and Moderation
The most common type of salt is table salt, which is a combination of sodium cations (Na+) with chloride anions (Cl-). Most table salts are enriched with iodine to reduce the incidence of iodine deficiency. Iodine is an essential nutrient, but it can be difficult to get enough of it from the diet.
Iodized Salt for Flavor Enhancement
Another popular salt is iodized salt, which is enriched with potassium and calcium to improve the overall flavor of the salt. Those with high blood pressure should avoid iodized salt, but for most people, moderate consumption of iodized salt is safe, as long as the total amount of salt in your diet is not higher than the recommended daily limits on sodium.
Managing Salt Intake and Hydration
Getting the right balance of salt can be a challenge, especially if you're eating a lot of processed foods. The good news is that a small amount of salt added to meals can help keep you hydrated, which is an important factor in maintaining your cardiovascular system's function.
Reducing Salt Intake
If you're trying to cut back on your salt intake, start by reading the labels of the prepackaged foods you buy and choosing those that have lower amounts of sodium. The FDA recommends limiting sodium intake to no more than 2,300 milligrams per day for healthy adults.
Monitoring Salt Consumption
One of the easiest ways to keep track of your salt consumption is by using a teaspoon as a visual reference. You can then use that to see if your salt intake is within the guidelines of your health care provider and to form your own personal benchmark.
