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Why Salt is Good for You, But Some Salt is Better Than Others

Salt has earned a bad reputation in recent years, so it may comes as a surprise to hear this ancient seasoning, consumed in moderation, is actually crucial for good health.

Humans are made up of about 72% water and 28% mineral salts and organic material (like bacteria, proteins and fatty acids.) As such, there are two “oceans” of water in the body. One ocean is held inside the cells of our bodies, and the other ocean is the sea of fluid existing outside of our cells.

Your good health depends on a delicate balance between the volume of these two bodies of water, and this balance is achieved by salt—natural, unrefined mineral salts.

A Grain of Salt

The differences between refined, processed salt (also known as “table salt”) and unrefined natural salt are as great as the differences between white sugar and freshly cut and dried sugar cane. These differences can have an impact on staying healthy, avoiding potentially toxic additives, and increasing your risk of diseases you want to avoid.

The typical modern, refined table salt can be compared to refined sugar or refined flour—it used to be a healthful, whole food, but our industrial food system has stripped and processed it to death.

Major salt producing companies mine unpalatable and impure rock salt from the earth, then dry it in huge, fossil-fuel-guzzling kilns with temperatures reaching 1200 degrees F. This changes the salt’s chemical structure into pure sodium chloride, which is very different from natural salt which contains lots of trace minerals.

In other words, sea salt and table salt share the same amount of sodium chloride, but only sea salt retains the trace elements found in saline water. These trace minerals matter not only to taste, but to health as well.

After this extremely energy-intensive process that strips the trace nutrients out, they then put in additives like fluoride (!), synthetic iodine, as well as anti-caking agents. These anti-caking agents include:

  • E341 Tricalcium Phosphate
  • E500 Sodium bicarbonate
  • E535 Sodium ferrocyanide
  • E536 Potassium ferrocyanide
  • E538 Calcium ferrocyanide
  • E542 Bone phosphate
  • E550 Sodium silicate
  • E551 Silicon dioxide
  • E552 Calcium silicate
  • E553a Magnesium trisilicate
  • E553b Talcum powder
  • E554 Sodium aluminosilicate
  • E555 Potassium aluminium silicate
  • E556 Calcium aluminosilicate
  • E558 Bentonite
  • E559 Aluminium silicate
  • E570 Stearic acid
  • E900 Polydimethylsiloxane

The most commonly used anti-caking agent is E554 sodium aluminosilicate which comes with possible side effects such as constipation, along with many precautions if you have liver or kidney disease. Aluminum derivatives have also been implicated in a number of health conditions, including Alzheimer’s disease.

All these additives can cause discoloration in refined salt, so bleaching agents are then used to restore the desirable white color.

It should be noted that additives like anti-caking and bleaching agents are forbidden in organic food production. Although no salt has been certified organic, refined, processed salt would never make the cut.

So to summarize, refined table salt has been stripped of all its natural trace minerals, and now contains synthetic iodine, fluoride, anti-caking food additives, and bleaching residues. What was a natural, whole food has been processed into a highly industrial, pseudo-food Americans have come to think of as “salt” that causes the potential for a myriad of health problems.

If you value a whole food, pure diet, and avoid processed food and industrial food additives as a general rule, why choose a processed, additive-laden salt?

According to Dr Barbara Hendel, researcher and co-author of Water & Salt, The Essence of Life, it is refined, processed and bleached salts that are the problem. Salt is critical to our health and is the most readily available non-metallic mineral in the world. But our bodies are not designed to processed refined sodium chloride with synthetic additives, since it has no nutritional value.

In fact, refined table salt has even been implicated as a cause of the Western epidemic of autoimmune disease!

Salt of the Earth

In contrast to refined table salt, most sea salt is naturally harvested and dried, and contains a wealth of trace minerals and electrolytes that are easily assimilated by your body.

Salt from ancient sea beds is mined, but you can find brands that are minimally processed and still contain the trace minerals present in ancient sea water.

Unlike refined salt which contains only 2 or 3 elements, natural whole salt contains about 80 mineral elements (potassium, magnesium, calcium, sodium and more) that are essential in very small amounts for a variety of functions in the body.

These mineral salts and electrolytes are key players in enzyme production as well as immune system, adrenal and thyroid function. And while, compared to food, natural salt is not a major source of minerals, like any whole food, sea salt has a natural balance and a lack of toxic additives, so we are actually nourished by it, rather than depleted.

According to Dr. F. Batmanghelidj in his book, Water: For Health, for Healing, for Life:

  • Salt is most effective in stabilizing irregular heartbeats and, contrary to the misconception that it causes high blood pressure, it is actually essential for the regulation of blood pressure—in conjunction with water. Naturally, the proportions are critical.
  • Salt is vital to the extraction of excess acidity from the cells in the body, particularly the brain cells.
  • Salt is vital for balancing the sugar levels in the blood; a needed element in diabetics.
  • Salt is vital for the generation of hydroelectric energy in cells in the body. It is used for local power generation at the sites of energy need by the cells.
  • Salt is vital for absorption of food particles through the intestinal tract.
  • Salt is vital for the clearance of the lungs of mucus plugs and sticky phlegm, particularly in asthma and cystic fibrosis.
  • Salt is vital for clearing up congestion of the sinuses.
  • Salt is a strong natural antihistamine.
  • Salt is essential for the prevention of muscle cramps.
  • Salt is vital to prevent excess saliva production to the point that it flows out of the mouth during sleep. Needing to constantly mop up excess saliva indicates salt shortage.
  • Salt is absolutely vital to making the structure of bones firm. Osteoporosis, in a major way, is a result of salt and water shortage in the body.
  • Salt is vital for sleep regulation. It is a natural hypnotic.
  • Salt on the tongue will stop persistent dry coughs.
  • Salt is vital for the prevention of gout and gouty arthritis.
  • Salt is vital for maintaining sexuality and libido.
  • Salt is vital for preventing varicose veins and spider veins on the legs and thighs.
  • Salt is vital to the communication and information processing of nerve cells the entire time that the brain cells work—from the moment of conception to death.

However, not just any salt will do. When a salt is filled with dozens of minerals such as in the rose-coloured crystals of Himalayan salt or the grey texture of Celtic sea salt, our bodies can benefit tremendously for their incorporation into our diet.

According to Dr Hendel, “These mineral salts are identical to the elements of which our bodies have been built and were originally found in the primal ocean from where life originated. We have salty tears and salty perspiration. The chemical and mineral composition of our blood and body fluids are similar to sea water. From the beginning of life, as unborn babies, we are encased in a sack of salty fluid.”

“In water, salt dissolves into mineral ions,” explains Dr Hendel. “These conduct electrical nerve impulses that drive muscle movement and thought processes. Just the simple act of drinking a glass of water requires millions of instructions that come from mineral ions. They’re also needed to balance pH levels in the body.”

“Mineral salts are healthy because they give your body the variety of mineral ions needed to balance its functions, remain healthy and heal. These healing properties have long been recognized in central Europe. At Wieliczka in Poland, a hospital has been carved in a salt mountain. Asthmatics and patients with lung disease and allergies find that breathing air in the saline underground chambers helps improve symptoms in 90 per cent of cases.”

The Salt Hypothesis is Bunk

For 4,000 years, we have known that salt intake can affect blood pressure. We also know that a very small minority of the population can lower blood pressure a bit by restricting dietary salt. And we know that elevated blood pressure, “hypertension,” is a well-documented risk factor for heart attacks and strokes. We also know that reducing high blood pressure can reduce the risk of a heart attack or stroke–depending on how it’s done.

Some have suggested that since salt intake is related to blood pressure, and since cardiovascular risks are also related to blood pressure, that, surely, salt intake levels are related to cardiovascular risk. The idea is known as the “salt hypothesis.”

The problem with this hypothesis is that it has never been proven. In fact, it has been disproven again and again.

According to Dr. James DiNicolantonio, there is no credible evidence that a salt-restricted diet lowers blood pressure in the vast majority of people, nor does it prevent heart disease or stroke. In fact, salt restriction seems to predispose us to such conditions as insulin resistance, Type 2 diabetes, elevated cholesterol and triglycerides, abnormal workloads on the heart, and kidney disease.

For example, an eight-year study of a New York City hypertensive population stratified for sodium intake levels found those on low-salt diets had more than four times as many heart attacks as those on normal-sodium diets—the exact opposite of what the “salt hypothesis” would have predicted. (1995).

Dr. Hillel Cohen who worked on the study documented no health outcomes benefits of lower-sodium diets. “But the medical establishment has revered the low-sodium diet for so long that it’s hard to get doctors to question it,” says Dr. Cohen. Cohen doesn’t bother to follow the conventional wisdom himself: “I actually don’t pay attention to sodium.”

In fact 17 different studies worldwide have found NO relation between salt intake and the incidence of stroke or heart attack.

These doctors argue that most people, in fact, are not sensitive to salt intake at all. Normal kidneys can filter the equivalent of over 1 teaspoon of salt every five minutes.

When salt is restricted, on the other hand, our body regards this as life-threatening and initiates a cascade of hormonal and metabolic rescue maneuvers that, themselves, have negative side effects, including increases in heart rate and elevated serum levels of insulin, cholesterol, and triglycerides.

A Salt Worth its Salt

If you value a whole food, pure diet, and avoid processed food and industrial food additives as a general rule, why choose a processed, additive-laden salt?Click To TweetThe balanced sodium, potassium and magnesium in natural, unrefined salt can help to regulate fluid balance in the body and allow nutrients and oxygen to travel to their necessary destinations.

Balanced natural salts help regulate healthy blood pressure. Natural salt has also been shown to be very helpful in treating adrenal fatigue and chronic fatigue syndrome where blood pressure issues are common. A big pinch of sea salt into every glass of water you drink can makes a huge difference for adrenal fatigue!

Another benefit of natural salt is that it stimulates the production of hydrochloric acid in the stomach and digestive enzymes in the mouth and intestines, which are necessary for the body to utilize nutrients from the foods we eat.

Natural whole salt has been used as a primary medicine for thousands of years. With adequate natural salt and pure water, conditions like gout, muscle cramps, water retention and edema can disappear.


Natural salt is known to help relieve asthma (by putting a small amount on the tongue and letting it dissolve after drinking a large glass of water). There is a new class of asthma inhalers now that use salt solution only, because it works so well.

Salt is also essential for nerve conduction and preserving melatonin and serotonin levels in the brain too, so it helps with a variety of emotional disorders such as high stress tendencies, anxiety, and depression.

Natural salts are also vital for maintaining muscle tone and strength throughout the body. For example, ongoing low salt intake can affect bladder control in those who have urinary incontinence, and can slow down peristalsis (muscular contractions) in your intestines, leading to sluggish digestion.

An 8-ounce glass of water with a half teaspoon of natural salt and a half teaspoon of sugar or honey can even prevent or stop children’s febrile convulsions by restoring electrolyte homeostasis in the body.

Unrefined, natural salt can even help with weight loss. According to Dr. Esteban Genoa, a Miami physician,

“A lot of people are not overweight because of excess body fat; they are overweight because of excessive bodily fluids. This type of person may go on a starvation diet and gain weight.

These people will benefit from adding the right salt to their foods because their kidneys are not working correctly, the water exchange between the body’s organs, as well as between the extra cellular fluid and the intracellular fluid, does not flow properly. These people are not moving fluid through the system, they are water intoxicated, and they are really going to benefit from the proper salt. In addition, a person with this sort of weight problem should limit carbohydrates.”

Sugar cravings are also the result of eating the wrong kind of salt. The only reason people crave sugar is because the brain is not getting enough sugar. If you don’t have the right kind of salt in your system, you will not be able to extract the sugar out of the carbohydrates that you are eating so your brain keeps looking for sugar, and asking you to eat sugar.

In fact, you’ve eaten plenty of sugar; your body just has not digested and utilized it properly. Refined, iodized salt produces a ripple effect in the body. If, however, you consume the right kind of salt, these cravings will disappear in a very short period of time.”

Finally, a number of medical studies have begun to prove what people have known anecdotally for millennia: soaking in natural salt baths rich in magnesium, potassium, and calcium may be beneficial in the treatment of various diseases such as rheumatoid arthritis, psoriatic arthritis, and osteoarthritis.

Given the latest health findings that a balance of minerals is the healthiest choice, it makes good sense to switch to natural salts which contain not only sodium and chloride, but also magnesium, potassium and other essential minerals in a form our bodies can naturally use.

Not only do these salts promote good health, they also just taste better.

Avoiding Refined Table Salt

Refined, processed salt is added to almost every preserved, packaged and processed product that you eat. Unless you diligently read every package label, it’s very easy to get too much of this industrial chemical and throw your body out of balance. This is important since over 90% of the money that most Westerners spend on food is for processed, packaged foods.

To avoid excess refined salt and its’ additives, avoid processed foods as much as possible, and be careful to check the labels of the other foods you buy. Even fresh meats are often packaged in broths made with refined salt.

To avoid the refined salt shaker at restaurants, you can carry packets of natural salt in your purse or wallet. If you have adrenal fatigue or chronic fatigue syndrome, you should carry whole mineral salt with you everywhere!

Where to Find Natural Salt

Redmond Real SaltUnrefined, natural salts are not white and dry; they are typically gray with minerals and feel damp. Some artisanal natural salts are pink, yellowish or even black to reflect the diverse mineral sources they come from. Each type of natural salt has its own unique flavor to experiment with.

Unfortunately, we’ve polluted our oceans with so much plastic, it is hard to find ocean-harvested sea salt that doesn’t have microscopic bits of plastic in it. This is why I now choose natural sea salt from unpolluted ancient sea beds. My favorite sea salt is Himalayan Pink Sea Salt and Redmond Real Salt from prehistoric sea beds in Utah.

So, pass the salt and enjoy it without worry!

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