What is Real Salt? Understanding the Unrefined Appeal
Real Salt is an unrefined, ancient sea salt harvested from an underground mine near Redmond, Utah, in the United States. Mined since 1958, the company claims this ancient seabed has been protected from modern pollutants for millions of years. Unlike many commercial table salts that undergo extensive processing, Real Salt is simply crushed and screened, leaving its natural mineral composition intact. This minimal processing is central to its marketing as a more wholesome, "real" food product.
The Trace Mineral Story
One of the most frequently cited benefits of Real Salt is its content of over 60 trace minerals, which are naturally present in the deposit. These trace elements, such as calcium, potassium, and magnesium, give Real Salt its subtle pinkish hue and are touted for their health-supporting properties, such as aiding in electrolyte balance and digestion. Proponents argue that these naturally occurring minerals offer a more balanced and beneficial form of sodium intake compared to refined salt, which is stripped of most of its mineral content during processing.
Real Salt vs. Conventional Table Salt: The Key Differences
While all salt is ultimately derived from sodium chloride, the way it is produced and the final composition can differ significantly. Understanding these differences is crucial for determining if Real Salt is a healthier choice for your needs.
| Feature | Real Salt | Table Salt |
|---|---|---|
| Processing | Unrefined, minimally processed; simply crushed and screened. | Heavily processed and refined to create fine, uniform crystals. |
| Mineral Content | Contains over 60 trace minerals, including calcium, potassium, and magnesium. | Stripped of most natural minerals during refinement, leaving almost pure sodium chloride. |
| Additives | Contains no anti-caking agents, dextrose, or other additives. | Typically includes anti-caking agents to prevent clumping and may contain dextrose. |
| Added Iodine | No added iodine. Contains only naturally occurring, trace amounts. | Often fortified with iodine to prevent iodine deficiency. |
| Source | Mined from an ancient seabed in Redmond, Utah. | Sourced from salt mines or evaporated seawater globally. |
The Reality of Trace Minerals
While the presence of trace minerals in Real Salt is a factual point of difference, their nutritional significance is minimal. The amount of beneficial minerals like magnesium or potassium you would get from a typical serving of Real Salt is minuscule compared to what you can obtain from other whole food sources, like a banana for potassium. Relying on any type of salt for essential mineral intake is not an effective or healthy strategy. The primary component of Real Salt, like all salts, is still sodium chloride, and its effect on the body is overwhelmingly determined by its sodium content.
The Iodine Consideration
Another critical distinction is the iodine content. Many table salts are iodized, meaning they have iodine added to them to help prevent iodine deficiency, which is crucial for thyroid health. Real Salt does not contain added iodine and relying solely on it, without other dietary sources like seafood, dairy, or fortified foods, could put you at risk of developing an iodine deficiency. For many people, iodized salt is a simple and effective way to ensure adequate iodine intake.
Prioritizing Overall Sodium Intake for Health
Experts and health organizations agree that the most important factor regarding salt and health is not the type of salt, but the total amount of sodium consumed. The World Health Organization and other health bodies emphasize reducing overall sodium intake to lower blood pressure and decrease the risk of cardiovascular disease.
The Danger of Excess
Excessive sodium intake from any source, including Real Salt, can lead to negative health outcomes such as high blood pressure, increased risk of heart attacks and strokes, and kidney issues. The average person consumes far more sodium than recommended, with the majority coming from processed foods rather than the salt shaker. Simply switching from table salt to Real Salt, while continuing to consume excessive amounts, will not negate the health risks associated with high sodium intake.
A Holistic View of Sodium
Instead of focusing on one type of salt, a more impactful approach is to address your overall diet. This involves:
- Limiting processed foods, restaurant meals, and packaged snacks that are often very high in hidden sodium.
- Choosing whole foods and cooking from scratch, which gives you complete control over your sodium intake.
- Enhancing flavor with herbs, spices, and other seasonings instead of relying solely on salt.
A Balanced Perspective on Real Salt
Real Salt does offer some genuine qualities that make it an attractive option for some consumers. It is unprocessed and free of additives, which appeals to those following a clean-eating lifestyle. The minerals it contains provide a slightly different flavor profile that some prefer. However, it is not a "magic bullet" that allows for unrestricted salt consumption. The health benefits attributed to its trace minerals are largely overstated due to their minimal quantity.
How to Choose the Right Salt for You
- Consider your iodine intake: If you do not regularly eat iodine-rich foods, you may be better off with iodized table salt to ensure you meet your nutritional needs.
- Prioritize overall sodium reduction: Focus on lowering your total daily sodium consumption from all sources, regardless of the type of salt used.
- Choose based on flavor and texture: For most people, the choice between Real Salt, table salt, or any other salt should come down to personal preference for taste and texture, rather than a perceived health advantage.
- Read the label: Always check the sodium content per serving and be mindful of your usage.
Conclusion: Is Real Salt Healthier?
Real Salt is a less-processed alternative to conventional table salt and contains a wider range of trace minerals. This can be appealing for those seeking more natural food options and may offer a subtly different flavor profile. However, it is fundamentally still sodium chloride, and the health-promoting qualities of its trace minerals are not nutritionally significant in typical consumption amounts. The most critical health factor is the overall amount of sodium in your diet, and Real Salt should be used in moderation just like any other salt. For many, iodized table salt remains a valuable tool for preventing iodine deficiency. Ultimately, the health of your diet is determined by the whole picture, not by one ingredient. For more information on sodium reduction from an authoritative source, see the WHO sodium reduction recommendations.
