Salt

Salt, also known as the chemical compound sodium chloride, occurs naturally in many parts of the world.  It is harvested either by evaporation or boiling of seawater, or is mined from inland deposits.  Either method can produce salt that can be fully refined, producing pure sodium chloride.

Health considerations

• Sodium functions as an electrolyte and helps the body maintain the right balance of fluids, helps transmit nerve impulses and influences the contraction and relaxation of muscles.  Chloride supports potassium absorption and helps oversee the body’s acid/base balance.
• The body requires approximately 200 mg of sodium daily, but the average American eats 2400-7200 mg.  We recommend that healthy adults consume no more than 2400 mg of sodium – the amount found in 1 teaspoons of salt - per day.
• Most of the sodium in a person’s diet comes from eating processed and prepared foods like canned vegetables, soups, lunch meats and frozen foods.  Salt is used by food manufacturers to preserve and improve taste and texture of foods.
• 1 teaspoon of salt contains 2325 mg of sodium and 1 tablespoon of soy sauce contains 1005 mg of sodium.  Adding these items during cooking or at the table can add significantly to total salt consumption.
• If you are trying to reduce your sodium intake, look for these sodium-containing items on ingredient labels and avoid them:  Monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate, sodium nitrate or nitrite
• Eating too much salt can raise blood pressure, increasing risk for cardiovascular problems and stroke
• Most salt sold in grocery stores has had iodine added to it and is referred to as “iodized.”  Sea salt contains some iodine naturally.  Iodine is necessary in the diet to maintain thyroid function.

Types of Salt

• Table salt:  a fine-grained refined salt with additives that make it free-flowing.  This is commonly found as a table condiment.
• Popcorn salt:  a finer-grained than table salt and is used to salt popcorn
• Kosher salt:  a coarse-grained salt commonly used by gourmet cooks and chefs for its texture and flavor
• Pickling salt:  a fine-grained salt used to make brines for pickled foods.  It contains no additives which would make the brine cloudy in appearance.
• Sea salt:  available in fine-grained or larger crystals, it is the result of evaporation of sea water.  Unrefined sea salt contains small amounts of various minerals and some believe there are subtle flavor differences among varieties of sea salt.  Like kosher salt, it contains no additives.  Sea salt harvested by hand is considered unrefined; refined sea salt comes from industrial processes.
• Rock salt:  a very coarse-grained salt used for combining with ice to make ice cream with crank-style ice cream makers.  It is not recommended to use rock salt for cooking or table use.
• Seasoned salt: table salt combined with other flavoring ingredients such as onion salt, garlic salt and celery salt
• Salt substitute:  are frequently used by those on low-salt diets and may contain potassium chloride instead of sodium chloride

Every artisanal salt has a story and a unique way of being produced.  This results in differences in content and texture; dense cubes of salt dissolve slowly and linger longer on the palate than flakier salts, and sea salts can deliver a crunchy texture.  Below are examples of artisanal salts.

• “Celtic” sea salt, gray sea salt and sel gris are the same and all refer to hand-harvested, organically produced artisan salt from ancient salt flats in Brittany, France.
• Fleur de Sel (flower of salt) is a prized French gourmet salt.  It is hand-harvested by mostly female salt farmers and is used mainly as a finishing salt.  It grows on the surface of solar evaporation ponds and its crystals have unique shapes because they can only grow down from the surface.
• Red sea salt is Pacific Ocean sea salt with Hawaiian red clay added to it, which makes it rich in iron oxide.
• Hawaiian black lava salt is seawater evaporated with purified black lava rock, with activated charcoal added for its color and detoxifying effects.
• Danish smoked salt is traditionally made by evaporating seawater in a vessel over an open, smoky fire of juniper, cherry, elm, beech and oak woods.  It can be used in place of liquid smoke in recipes and atop simple foods like a baked potato or steak.

Ideas to minimize excessive sodium intake:

• Emphasize whole, unprocessed foods.
• Always taste food before adding salt to it.
• Choose fresh meat over luncheon meat, bacon, hot dogs, sausage and ham.
• Remove or reduce salt in recipes, with the exception of baked goods.
• Limit the use of condiments like salad dressings, sauces, dips, ketchup, mustard and relish, which contain significant amounts of sodium.
• Use herbs, spices and other flavorings like garlic or citrus to enhance the flavor of food.  Be aware of common seasonings that don’t sound salty but do contain salt, including lemon pepper, fajita seasoning, Thai seasoning, herb chicken seasoning and meat tenderizer.  Look for salt-free versions or mix your own.
• Gradually decrease the amount of salt you use and your taste buds will adjust.  Your taste for salt is reversible.
• When dining in restaurants, ask that food be prepared without salt, MSG or salt-containing ingredients. 
• Be alert for ingredients and cooking styles that indicate a dish may be high in sodium such as pickled, cured, smoked, or containing soy sauce or broth.
• Instead of salting food at the table, shake a salt-free herbal blend onto food.
• Make your own broth and stock instead of using bullion cubes or granules.
• Salty foods are sometimes sweet:  foods like some breakfast cereals can contain high levels of salt even though they don’t always taste salty because they can also contain high levels of sugar.  Read labels to determine sodium content of foods.

Resources

DASH diet:  Avoid Hidden Dangers When Dining Out
Mayo Clinic
www.mayoclinic.com
Accessed July 12, 2006

Fascinating Facts on Salt
www.cooksrecipes.com
Accessed July 12, 2006

Guide to Sea Salt
Eco-natural
www.eco-natural.com
Accessed July 12, 2006

Hidden Salt Can Add Up
American Dietetic Association
www.eatright.org
Accessed July 12, 2006

The Impact of 5 Lifestyle Changes on High Blood Pressure
Mayo Clinic
www.mayoclinic.com
Accessed July 12, 2006

Salt – eat no more than 6g a day
Food Standards Agency
www.salt.gov.uk
Accessed July 12, 2006

Sea Salt
Home & Garden Television
www.hgtv.com
Accessed July 12, 2006

Sea Salt and Kosher Salt:  Are They Better for You than Regular Salt?
Mayo Clinic
www.mayoclinic.com
Accessed July 12, 2007

Sodium:  Are You Getting Too Much?
Mayo Clinic
www.mayoclinic.com
Accessed July 12, 2006