Salt is one of the oldest and most essential ingredients in human history. Used for thousands of years as a preservative, seasoning, and even currency, salt holds a unique place in our kitchens and in our biology. Despite being criticized in modern dietary debates, salt is vital to human health—when consumed in the right amounts. In this post, we’ll explore the nutritional value of salt, its essential role in the body, and how to strike the right balance for optimal health.

What Is Salt, Really?

Salt is primarily composed of sodium and chloride, two essential electrolytes that your body needs to function properly. Table salt typically contains about 40% sodium and 60% chloride. Commercial salt tends to be fortified with iodine to prevent iodine deficiency disorders like goiter. I would encourage staying away from the added iodine  and avoid deficiency by consuming it naturally in eggs, dairy, and seafood. We always encourage taking in nutrients like vitamins and minerals in their natural state. 

Nutritional Benefits of Salt

1. Electrolyte Balance and Hydration

Sodium helps regulate the balance of fluids in and around cells. It’s essential for hydration, especially after exercise or illness, when fluids are lost. Without enough sodium, the body can struggle to maintain proper hydration, leading to symptoms like muscle cramps, headaches, and fatigue.

2. Nerve Function and Muscle Contraction

Sodium plays a critical role in nerve transmission and muscle contraction. It helps send electrical signals between the brain and body, enabling everything from heartbeats to reflexes.

3. Blood Pressure Regulation

While excessive salt can contribute to high blood pressure in some individuals, the body actually needs a baseline amount of sodium to maintain healthy blood pressure. The key is not to eliminate salt but to moderate intake based on individual needs and sensitivities.

Different Types of Salt: Are They Healthier?

Not all salt is created equal. Here are some common types:

• Table Salt: Refined and often iodized. Highly processed.
  
• Sea Salt: Derived from evaporated seawater. Less processed and contains trace minerals.
  
• Himalayan Pink Salt: Contains small amounts of minerals like magnesium, potassium, and calcium.
  
• Kosher Salt: Coarser in texture, without additives.
  

While these salts differ slightly in mineral content and texture, nutritionally they are quite similar. They all are primarily sodium chloride. The choice often comes down to taste, texture, and cooking preference rather than significant health benefits.

How Much Salt Do You Really Need?

Different organizations will recommend different amounts of salt for daily intake. From the World Health Organization to the Weston A. Price Foundation recommended amounts of salt vary. I recommend you trust your taste buds and your intuition on this one. Individual needs will vary based on activity level, climate, and health conditions. Your body will give you signs if you are getting too little or too much salt. 

Signs of Too Much Salt:

• High blood pressure
  
• Water retention
  
• Increased risk of heart disease and stroke
  

Signs of Too Little Salt:

• Muscle cramps
  
• Fatigue
  
• Low blood pressure
  
• Nausea or dizziness

Striking the Right Balance:

The goal isn’t to demonize or glorify salt, but to use it wisely:

• Cook at home to control sodium levels.
  
• Flavor with herbs and spices to reduce reliance on salt.
  
• Read labels—processed foods often contain hidden sodium.
  
• Stay hydrated, especially during exercise or hot weather.
  

Conclusion & Other Resources

Salt is not the enemy—it’s a vital nutrient that supports hydration, nerve function, and overall health. Like many things, its impact depends on how much and what kind you consume. By making informed choices, you can enjoy the benefits of salt while minimizing risks. As always I encourage you to further your research on this topic and continue to understand the necessity of salt in the body. So go ahead and season your food thoughtfully. Your body (and your taste buds) will thank you.

Check out our shop page for resources on the types of salt we recommend!

Written By: Jessica