In the past we simply used table salt. Nowadays the selection is enormous: sea salt, Himalayan salt, Celtic sea salt, fleur de sel, kosher salt… Sometimes it’s hard to see the forest for the trees.
Which type of salt is the healthiest? When do you use too much salt? And does it actually matter which salt you choose?
In this blog we help you navigate the growing salt landscape. We explain what salt actually is, how much your body needs and what the differences are between the most popular types of salt. That way you can choose consciously and responsibly.
What is salt, exactly?
Salt is a mineral that consists largely of sodium chloride. Sodium plays an important role in your body. It regulates fluid balance, supports muscle function and is essential for a properly functioning nervous system. In addition, salt enhances flavors in dishes. It makes other flavors come out better. That explains why salt has had a fixed place in the kitchen for centuries. But: more is not always better.
How much salt per day is healthy?
Your body needs about 1.5 to 3 grams of salt per day to function properly. The maximum recommended amount according to the Dutch Heart Foundation is 6 grams of salt per day. On average, however, the Dutch consume about 8 to 9 grams per day. That is significantly more than recommended. A too high salt intake is associated with high blood pressure, an increased risk of cardiovascular disease and extra strain on the kidneys. Important to know: about 80% of the salt we consume comes from processed products, such as bread, cheese, cold cuts, sauces and ready-made meals. Only 20% do we add ourselves during cooking. Symptoms of a temporarily too high salt intake can include thirst, a bloated feeling and fluid retention. Did you eat something saltier once? Don’t panic. Drinking enough water helps your body flush out the excess.
How can you use less salt without losing flavor?
Less salt fortunately does not mean less flavor. One of the best ways to reduce salt is by using herbs and spices. They add depth, aroma and character to your dishes without extra sodium. Think of garlic powder, smoked paprika, cumin, turmeric, thyme, rosemary and chili. By choosing pure herbs without added salts or flavor enhancers, you keep control over your salt intake. Also always read labels carefully and be alert to hidden sodium in bouillon cubes, soy sauce and ready-made products. Where possible, choose low-salt or salt-free herb mixes.
Different types of salt explained
There are many types of salt. Below we list the most well-known ones for you.
Sea salt
Sea salt is obtained by evaporating seawater. Like other salts, it consists mainly of sodium chloride. Although sea salt can contain small amounts of other minerals, these amounts are nutritionally negligible. The difference with table salt is mainly in texture and flavor experience. Sea salt is suitable for everyday use in the kitchen.
Himalayan salt
Himalayan salt comes from salt mines in Pakistan, near the Himalayan mountains. The pink color comes from traces of minerals such as iron. Although it is often claimed that Himalayan salt is healthier, it contains almost the same amount of sodium as other salts. The minerals present are in very small quantities. Himalayan salt is mainly popular because of its appearance and mild taste.
Fleur de sel (pyramid salt)
Fleur de sel is hand-harvested from the water surface of salt pans. It has a delicate, crunchy texture and is usually used as a finishing salt – to finish dishes just before serving. Think salads, meat, fish or even chocolate.
Kosher salt
Kosher salt has a coarse grain structure and is traditionally used in the koshering of meat. Because of the coarse structure it is easy to dose and popular with chefs. It is very suitable for seasoning meat and for use during cooking.
What should you pay attention to when choosing salt?
All types of salt consist largely of sodium chloride. The differences are mainly in structure, origin and flavor experience – not so much in health value. If you want to be more conscious with salt? Then limit your total salt intake, use salt sparingly, choose herbs and spices more often and watch for hidden salt in processed products. The biggest health gain is not in choosing a “special” type of salt, but in reducing your total salt use.
In our assortment you will find a large number of low-sodium herb mixes, such as the low-sodium chicken spices, which allow you to responsibly give delicious flavor to your piece of chicken. You can also find other popular salt-free spice blends in our assortment, so that you can then decide yourself whether you want to add salt. And if you are going to add salt, you can hopefully make a good choice about which salt it will be based on the information provided!
Conclusion
Salt is essential for your body and indispensable in the kitchen. But too much salt can have adverse effects on your health. Whether you choose sea salt, Himalayan salt or fleur de sel: they all consist largely of sodium. The difference is mainly in structure and use. Want to cook healthily and responsibly? Use salt in moderation and discover the power of pure herbs and spices to add flavor without excessive sodium. That way you eat tasty and consciously.
Frequently asked questions about salt
1. Is Himalayan salt healthier than regular table salt?
No, it contains about the same amount of sodium as other salts. The minerals present are in very small quantities.
2. What is the maximum amount of salt you may use per day?
A maximum of 6 grams per day is recommended for adults.
3. What is the difference between sea salt and table salt?
The difference is mainly in processing and texture. Both consist largely of sodium chloride.
4. Where is hidden salt found?
In bread, cheese, cold cuts, sauces, ready-made meals and snacks.
5. How can I use less salt without losing flavor?
By using herbs, spices, citrus, garlic, vinegar and fresh herbs as flavorings.
