Overview
• Different kinds of salt
• Salt VS Sodium
• How does salt impact our health?
• Sneaky ways salt shows up in your diet
• How to cut back your sodium intake
Different varieties of salt
Iodized Salt
• Common table salt
• Typically mined from underground salt deposits
• Salt is combined with the trace mineral Iodine to help prevent iodine deficiency.
• Iodine is an essential nutrient to help aid in Thyroid health and immune system function
Sea Salt
• Produced through evaporated ocean water
• Often promoted as the "healthier salt" because it is naturally rich in trace minerals unlike table salt
• Studies are showing that sea salt contains traces of micro plastics from ocean pollution
• Has the same nutritional value as table salt
Kosher Salt
• Crystals are larger, making it ideal for drawing out moisture from meats.
• Used in the koshering process, brining meats and pickling
• Has no mineral additives unlike common table salt
• Preferred for cooking because its texture makes it easier to pick up and sprinkle into the dish
Pink Himalayan Salt
• Naturally pink in color and mined near the Himalayas in Pakistan
• Naturally higher in magnesium, potassium and calcium compared to other salt variety's
• Believed to be the healthiest sale because it has more natural properties, there are no anti-caking agents added
• Overall, there are no substantial health benefits of consuming pink salt over other forms of salt.
Which type of salt is the "healthiest"?
• Overall, there is no scientific evidence to say that a particular type of salt is significantly healthier than anther
• The recommended dietary allowance (RDA) is 4g salt (2300mg of sodium) per day for adults.
• Over 90% of the sodium in the diet is in the form of sodium chloride (salt); 1g of sodium is equivalent to 2.54g of salt.
Salt VS Sodium
• Sodium (Na) is what is FOUND in food
• Salt (NaCl) is what is ADDED to foods
• Salt is a mineral made of 40% sodium AND 60% chloride.
• Sodium is added to foods to preserve it and help foods keep their color and texture.
• Chloride is the mineral that adds flavor.
How can salt impact your health?
Pros
• Necessary for proper electrolyte balance which helps with hydration, nerve and muscle function.
• Trace minerals help aid in digestion and inflammation when taken in moderation
Cons
• Diets that are too high in salt may lead to high blood pressure and higher risk for heart attack or stroke
• May lead to excess fluid retention with overconsumption
Sneaky ways salt is found in the diet
• Breads and rolls—up to 230 mg per piece
• Pizza—up to 760 mg per slice
• Cold cuts and cured meats—578 mg for two slices
• Processed poultry (like chicken nuggets)—nearly 600 mg per 3 oz serving
• Canned soups—up to 940 mg of sodium for one cup chicken noodle
• Sandwiches—more than 1,500 mg, depending on the bread, cured meats, cheeses and condiments
Tips for reducing sodium in your diet.
• Read the food label.
• Prepare your own meals (and limit the salt in recipes and “instant” products).
• Buy fresh meats, fruits, and vegetables.
• Rinse canned foods containing sodium (such as beans, tuna, and vegetables).
• Add spices to your food. Instead of salt
• Be mindful of portion sizes
Questions?