Understanding Real Salt
Real Salt is a brand of unrefined sea salt sourced from an ancient underground deposit in Utah. This deposit, formed by a prehistoric ocean, was protected from modern pollutants by volcanic ash. Unlike table salt, which undergoes extensive processing, Real Salt is minimally processed, retaining its natural elements. Its pinkish color comes from trace minerals, which are believed to offer health benefits.
Real Salt Compared to Table Salt
Comparing Real Salt and table salt reveals key differences in source, processing, and mineral composition.
| Feature | Real Salt (Redmond) | Table Salt (Refined) |
|---|---|---|
| Source | Ancient sea bed in Utah | Salt mines or evaporated sea water |
| Processing | Minimally processed; unrefined and additive-free | Heavily processed, heated, and bleached |
| Additives | None (no anti-caking agents) | Contains anti-caking agents like calcium silicate |
| Trace Minerals | Contains over 60 trace minerals (Calcium, Potassium, Magnesium, etc.) | Stripped of most minerals during processing |
| Iodine | Contains naturally occurring, but low levels of iodine | Often fortified with added iodine for thyroid health |
| Sodium per Volume | Slightly less per teaspoon due to larger crystal size | More per teaspoon due to fine grain size |
Trace Minerals: The Nutritional Reality
The trace minerals in Real Salt are a key selling point, but their health impact is limited. The levels of minerals such as potassium, magnesium, and calcium are very low. Experts note that unrealistically large amounts of salt would be needed to get a significant amount of these minerals. A balanced diet provides superior sources of essential nutrients and minerals.
The Sodium Content
Both Real Salt and table salt are mainly sodium chloride. By weight, the sodium content is similar, about 40%. Differences in sodium per teaspoon are due to crystal size. The larger crystals of Real Salt take up more space, resulting in less sodium per measure. The key health consideration is that excessive salt intake is linked to negative health effects, and moderation is essential.
Potential Health Benefits of Unrefined Salt
Beyond trace minerals, some advocate for other health advantages of unrefined salts.
- Electrolyte Balance: Unrefined salt is believed to support electrolyte balance, which is vital for hydration, nerve function, and muscle contraction. The mineral balance in Real Salt, particularly the presence of potassium, may help to lessen the negative effects of high sodium intake.
- Digestion Support: The chloride in salt is a component for producing stomach acid. Some sources suggest that natural salt can aid digestion and nutrient absorption.
- Adrenal Support: Salt cravings are a common symptom for people experiencing adrenal fatigue. The trace minerals in unrefined salt may support adrenal function. However, this should only be done with professional medical guidance.
- Enhanced Flavor: Many users and chefs prefer the taste of Real Salt, describing it as more nuanced and flavorful than regular table salt. This might lead to using less salt overall to achieve the same seasoning effect.
Potential Downsides and Considerations
While Real Salt has potential benefits, it is not a cure-all. Potential downsides relate to general salt consumption and nutritional needs.
- Iodine Deficiency: Iodized table salt was introduced to combat iodine deficiency, a major cause of thyroid problems. Real Salt has naturally low iodine levels. People who switch may need to get iodine from other sources.
- Risk of Excessive Sodium: High sodium intake remains a risk factor for high blood pressure, heart disease, and stomach cancer. Choosing Real Salt does not remove the need for moderation.
- Marketing Claims: The idea that unrefined salts are significantly healthier is often promoted through marketing. While the unprocessed nature is appealing, the real health impact of the trace minerals is minimal. Reducing sodium intake from all sources is a more effective strategy for health.
Making a Healthy Choice
For most people, the choice between Real Salt and table salt depends on taste and the importance of its unprocessed nature. If you enjoy the flavor profile of Real Salt, it can be a good option. If iodine intake is a concern, especially if other iodine-rich foods are not regularly consumed, iodized table salt may be needed.
A truly healthy approach to salt involves moderation, regardless of the type. Most sodium intake comes from processed and restaurant foods. A diet of whole, unprocessed, low-sodium foods is the best way to manage intake and improve health.
Conclusion
Real Salt is an unrefined product with trace minerals and a pleasant flavor, but claims of being significantly healthier than table salt are mostly marketing. The trace mineral content is too low to provide significant nutritional benefits. The primary benefit for most users is its taste and additive-free nature. For health, the most critical factor is total sodium intake, and choosing less processed foods will have a greater impact than changing salt brands. AHA sodium guidelines offer advice on managing dietary sodium.
