What Exactly is Real Salt?
Real Salt is a brand of unrefined sea salt mined from an ancient, prehistoric seabed located in Redmond, Utah. The company highlights that its salt is unprocessed, meaning it is not heat-treated, bleached, or stripped of its natural mineral content, unlike conventional table salt. The source of the salt, having been protected under layers of volcanic ash for millions of years, is also marketed as being free from modern pollutants. This minimal processing is the basis for many of the health-related claims associated with Real Salt. While it does contain over 60 trace minerals, including potassium, calcium, and magnesium, in addition to sodium chloride, the nutritional significance of these trace elements is a point of contention among health experts.
Real Salt vs. Table Salt: A Nutritional Showdown
To properly evaluate whether Real Salt offers a significant health advantage, it's necessary to compare its properties and composition with those of common table salt.
Sodium Content: The Great Equalizer
One of the most persistent misconceptions is that Real Salt has less sodium than table salt. Nutritionally, this is not the case. By weight, both Real Salt and standard table salt contain nearly identical amounts of sodium (about 40%). A common point of confusion arises because of crystal size. Because Real Salt often has larger crystals, a teaspoon measurement contains less actual salt by volume than a teaspoon of finely ground table salt, leading to slightly less sodium per teaspoon. This is a difference in measurement, not in composition, and is not a true health advantage.
Trace Minerals: Fact vs. Benefit
Real Salt does contain a small percentage of trace minerals due to its unprocessed nature. These minerals include:
- Calcium
- Potassium
- Magnesium
- Iron
However, the quantity of these minerals is so small that they provide no significant nutritional benefit. To get a meaningful dose of these nutrients from Real Salt, you would have to consume an unhealthily high, and possibly lethal, amount of sodium. A balanced diet of whole foods is a far more effective and safer way to obtain essential minerals.
Additives and Iodine
Conventional table salt is typically processed to remove impurities and is then fortified with additives. These include anti-caking agents, which keep the salt from clumping, and iodine. Iodine fortification was introduced to combat widespread iodine deficiency, which can cause thyroid issues like goiter. Real Salt, being unrefined, does not contain these additives or added iodine, though it contains minimal naturally occurring iodine. For individuals who rely on iodized salt for their iodine intake, switching to unrefined salt without finding another dietary source could lead to a deficiency.
Health Claims: Separating Fact from Fiction
While Real Salt is often marketed with various health-promoting claims, it's crucial to distinguish marketing from scientifically supported evidence. The most common claims relate to blood pressure and electrolytes.
Blood Pressure and Heart Health
Excessive sodium intake is a major risk factor for high blood pressure and heart disease, regardless of the salt type. The total amount of sodium consumed is the most important factor for heart health, not whether it comes from refined or unrefined salt. Focusing on reducing overall sodium intake, particularly from processed foods, is far more impactful than switching salt brands.
Electrolytes and Hydration
Salt is indeed a source of electrolytes like sodium and chloride, which are vital for hydration and nerve function. However, the notion that the trace minerals in Real Salt make it a superior electrolyte source is not supported by the small quantities present. A balanced diet and adequate fluid intake are the best ways to maintain proper electrolyte balance.
Choosing Your Salt: Taste, Texture, and Preference
Ultimately, the choice between Real Salt and other salt varieties often comes down to taste and texture, rather than significant nutritional differences. Many people prefer the nuanced, earthy flavor and coarser texture of unrefined salts. The perceived 'purity' of an unrefined product is also a driving factor for many consumers.
Comparison of Salt Types
| Feature | Real Salt | Table Salt | Himalayan Pink Salt |
|---|---|---|---|
| Source | Ancient Utah seabed | Mined salt deposits | Mines in Pakistan |
| Processing | Minimally processed; unrefined | Heavily processed; refined | Minimally processed; unrefined |
| Trace Minerals | Trace amounts present | Removed during processing | Trace amounts present (gives pink color) |
| Sodium Content (by weight) | ~40% | ~40% | ~40% |
| Additives | No anti-caking agents | Anti-caking agents often added | No anti-caking agents |
| Iodine | Trace natural iodine only | Often fortified with iodine | Trace natural iodine only |
| Primary Benefits | Flavor, texture, preference | Iodine source, fine texture | Flavor, texture, preference |
Conclusion: Is Real Salt Better?
When evaluating if Real Salt is better for you, the answer depends on the criteria. From a nutritional perspective, the differences are not significant enough to confer a health advantage. The minute amounts of trace minerals do not contribute meaningfully to daily nutrient intake. The unrefined nature and lack of additives appeal to consumers seeking 'cleaner' food products, and the flavor and texture are distinctive and preferred by some. However, the fundamental health principles of salt consumption remain the same: moderation is key, regardless of the brand. For most individuals, the most impactful change they can make for their health is not switching salt brands but reducing their overall sodium intake, particularly from processed and packaged foods.
It is always wise to consider the source of health claims and to rely on information from reputable organizations, such as the Mayo Clinic Health System on salt.
