Salt may be one of the most basic ingredients in your kitchen, but nutrition experts insist it deserves far more attention than it gets. While most people sprinkle it without a second thought, the type of salt you choose can influence everything from thyroid function to digestive health. Nutritionist Lovneet Batra recently highlighted on Instagram why your salt selection matters, and her insights reveal just how nuanced this everyday seasoning really is.

Below is an expanded, detailed guide to help you understand the differences between popular salts—and how to use them wisely for better health.

1. Table Salt: The Essential but Highly Processed Staple

Table salt is the classic kitchen mainstay, known for its fine texture and consistent flavor. During manufacturing, it undergoes extensive processing, which removes naturally occurring minerals. To compensate, producers typically fortify it with iodine, a nutrient crucial for proper thyroid function.

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Why It Matters

• Best for iodine intake: Ideal for individuals at risk of deficiency, especially those who do not consume seafood or dairy regularly.

• Contains additives: Anti-caking agents are added to keep it flowing smoothly, though they’re deemed safe in small amounts.

• Not a mineral source: Despite being necessary, table salt shouldn’t be relied on for trace nutrients.

When to use it: Daily cooking, baking, or any recipe requiring precise measurements.

2. Himalayan Pink Salt: Mineral-Rich and Naturally Mined

Known for its stunning blush color, Himalayan pink salt is mined from ancient sea deposits in the Himalayan region. It’s minimally processed and contains small amounts of minerals like potassium, calcium, and magnesium—though not enough to dramatically change nutritional intake.

Why It Matters

• Adds trace minerals: Offers subtle nutritional support and a more complex flavor profile.

• No iodine: Should not entirely replace iodised salt, especially for people with thyroid concerns.

• Purity appeal: Often marketed as cleaner and more natural.

When to use it: Finishing dishes, seasoning grilled foods, or adding variety to your regular salt rotation.

3. Kala Namak (Black Salt): The Digestive Powerhouse

Kala namak, or Indian black salt, is prized for its pungent, sulfur-rich aroma and tangy flavor. Widely used in Ayurvedic cooking and chaat-style dishes, it’s known for supporting digestion.

Why It Matters

• Aids gut health: Its sulfur compounds help stimulate bile production and reduce bloating.

• Intense flavor: Only very small quantities are needed.

• Not suitable for iodine needs: Like most specialty salts, it lacks iodine.

When to use it: In chaats, raitas, fruit salads, digestive drinks, or to add a unique tang to snacks.

4. Sea Salt: Natural, Flavorful, and Mineral-Retaining

Harvested from evaporated seawater, sea salt retains several natural minerals and offers a more layered taste compared to table salt. Its coarse crystals also give dishes a pleasant texture.

Why It Matters

• Less processed: Contains magnesium, calcium, and potassium in small amounts.

• Quality varies widely: Low-grade sea salts may contain contaminants like microplastics due to ocean pollution.

• Not iodised: Should be paired with an iodine source.

When to use it: On roasted vegetables, meats, salads, and as a finishing salt.

How Much Salt Should You Really Use?

The World Health Organization recommends limiting salt intake to under 5 grams (about 1 teaspoon) per day. Most excess salt comes from packaged foods, not home-cooked meals, so reducing processed snacks, breads, instant noodles, and ready-to-eat dishes can have a significant impact on health.

Common Salt Questions, Answered

Can “fancy” salts replace iodised salt?

No. Himalayan, sea, and black salts don’t supply enough iodine. Always keep iodised salt in your diet to protect thyroid function.

Is it safe to mix different salts?

Yes. You can rotate salts for flavor and culinary variety. Just ensure your total sodium intake stays within the recommended limit and that iodine is included somewhere in your routine.

Does salt quality matter?

Absolutely. Impurities, microplastics, or low-grade manufacturing can affect overall health. Always choose reputable brands with quality certifications.

Can reducing salt improve health quickly?

Yes. Lowering sodium—especially from processed foods—can reduce blood pressure and decrease heart strain within weeks.

Salt is far more than a simple seasoning. While each type offers its own set of benefits, balance is key. Specialty salts can enhance flavor and provide trace minerals, but iodised table salt remains essential for maintaining proper thyroid function. As Lovneet Batra suggests, enjoy a variety—but never at the cost of iodine.

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