Which Type Of Salt Is Best For Health? Know 10 Types Of Salt And Their Uses



Published on: 09-Aug-2022


10 min read


Updated on : 27-Dec-2023






Which Type Of Salt Is Best For Health? Know 10 Types Of Salt And Their Uses

Which Type Of Salt Is Best For Health? Know 10 Types Of Salt And Their Uses

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Hello, readers! You must have wondered, while standing in the spice aisle, surrounded by different types of salt, "Which salt is really the healthiest?" Well, for cooking purposes, understanding the types of salt with names and learning about various types of salt for cooking is like becoming a seasoning expert. Your choices in the kitchen affect more than just taste, as they can also impact your health.

Also, having too much salt is a global health issue. The World Health Organization says that high blood pressure, often caused by too much salt, affects about 30% of people worldwide. So, let's go on a tasty journey through the 10 types of salt, figuring out their unique qualities and finding out which ones are best for cooking.

From the types of salt in India to the types of salt in the world, we will explore the types of salt, making sure your kitchen choices make your food delicious and keep you healthy.

Table Of Contents

  1. What Are The 10 Types Of Salt?

  2. What Are The Uses Of Salt?

  3. Which Type Of Salt Is Best For Health?

  4. Nutritional Profile Of Salt

  5. The Final Say

  6. FAQs

  7. References

What Are The 10 Types Of Salt?

Salt is the main ingredient of every recipe and dish. Let us explore the different types of salt and determine which can be best for you:

1. Table Salt

It is a commonly utilised type of refined salt with iodine content that finds widespread application in households and food processing. Our daily routines heavily rely on table salt as it accounts for approximately 70% of global salt consumption, thus establishing its status as an indispensable staple. It is known for its fine texture and versatility in cooking, baking, and seasoning.

2. Celtic Sea Salt

Harvested from the coastal regions of Brittany, France, is renowned for its coarse texture and subtly greyish colour. This unrefined salt brims with minerals such as magnesium and calcium. These elements could bolster health. Studies propose a possible role for Celtic Sea Salt in balancing body electrolytes - an effect attributed to its rich mineral content.

3. Himalayan Pink Salt

Derived from trace minerals in the Himalayan mountains, it boasts a celebrated distinctive pink colour. Its lower sodium content positions Himalayan Pink Salt as a superior choice to table salt for health-conscious individuals. 

Research suggests that moderate consumption of Himalayan Pink Salt may enhance heart health more effectively than regular table salt.

4. Black Salt (Kala Namak)

Black Salt, also known as Kala Namak, is a type of rock salt with a unique sulphurous flavour. Widely used in Indian cuisine, it has gained worldwide popularity as a flavorful seasoning. Research suggests that Black Salt may have digestive benefits and is often recommended for people with digestive issues.

Also Read: How To Use Black Salt For Weight Loss? Side Effects & Recipe! 

5. Red Hawaiian Salt (Alaea)

Alaea, or Red Hawaiian Salt, is vibrant from volcanic clay. Traditionally used in native Hawaiian dishes, it adds a subtle earthy flavour and a touch of colour to food. Studies indicate that Red Hawaiian Salt may contain trace minerals that offer potential health benefits, although more research is needed to confirm these effects.

6. Flake Salt (Like Maldon)

Flake Salt, exemplified by Maldon salt, is known for its pyramid-shaped crystals and delicate texture. This salt is often used as a finishing touch on dishes to add a burst of flavour and texture. Research indicates that the unique structure of flake salt can enhance the overall sensory experience of food.

7. Kala Jeera Salt (Black Cumin Salt)

Infused with the unique flavour of black cumin, Kala Jeera Salt emerges as a favoured option in Indian and Middle Eastern cuisines. Renowned for its possible anti-inflammatory and antioxidant properties, black cumin offers much value. Incorporating Kala Jeera Salt into your cooking could potentially bring these advantageous compounds to your diet.

Also Read: 8 Surprising Benefits Of Cumin For Weight Loss & Liver! Ways To Consume 

8. Kosher Salt

Kosher Salt, with its coarse texture and no additives, is a favourite among chefs for its ability to enhance the natural flavours of food. Despite its name, it is not only for koshering meat but is widely used in various culinary applications. Research suggests that the larger grains of Kosher Salt contribute to better control over seasoning in cooking.

9. Bamboo Salt

Bamboo Salt, originating from Korea, is made by packing sea salt into bamboo stalks and roasting it multiple times. This process imparts a unique flavour profile. Limited research suggests that Bamboo Salt may contain higher levels of minerals due to its production method, potentially offering additional health benefits.

10. Sel Gris (Grey Salt)

The coastal regions of France herald Sel Gris, also known as Grey Salt. Hand-harvested and boasting a grey hue derived from clay minerals absorbed in the salt ponds, this unrefined salt adeptly retains moisture. As such, it emerges as an exceptional option for curing and preserving purposes. Studies suggest that it offers an abundant source of essential nutrients.

What Are The Uses Of Salt?

After knowing the 10 different types of salts, let us now explore their various uses. Some of them are: 

1. It Helps To Keep You Hydrated

A correct potassium and salt balance is necessary to keep your body hydrated. Only a high blood sodium level causes swelling. Sea salt is preferable to table salt and sodium chloride, making pink Himalayan pink and Celtic salt healthier.

2. Encourages Healthy Vascular Function

The research showing that sea salt reduces heart disease markers directly contradicts decades of advice against using salt in diets. It is only essential to know which salt you are using. Sea salt is beneficial in preventing cardiac problems.

3. Prevents Muscle Cramps And Maintains Electrolyte Balance

The calcium, potassium, magnesium, and sodium found in sea salt help lessen cramping and maintain electrolyte balance. Electrolyte deficiency can result in weariness, heart palpitations, nausea, and seizures.

4. Promotes A Healthy Nervous System

The nervous system needs salt to transmit and receive electrical signals. The brain needs a perfect balance of electrolytes, which can only be produced when we regularly take the correct quantity of salt. Sodium is known to control water flow in the body.

5. Enhances Sleep

Sea salt includes electrolytes that control hormones. Nutritionists and medical professionals advise against consuming a lot of salt before sleep to promote restful sleep and hormone balance. Using table salt instead of sea salt will help you sleep well and feel less hungry and thirsty.

Which Type Of Salt Is Best For Health?

Not all types of salt are created equal when using salt. Choosing the right type of salt is crucial for maintaining good health. So, let us delve into various salts and know how the right one can positively impact various health issues.

1. High Blood Pressure

Reducing sodium intake is crucial for managing high blood pressure. Opt for low-sodium salt alternatives, which typically contain a mix of sodium chloride and potassium chloride.

According to the American Heart Association, lowering your sodium intake to 1,500 mg daily can lead to a 25% reduction in heart-related events.

2. Iodine Deficiency

Iodine is vital for thyroid health. If you risk iodine deficiency, consider using iodised table salt, a primary source of this essential nutrient. The World Health Organization estimates that around 2 billion people worldwide suffer from iodine deficiency disorders, making proper iodine intake crucial.

3. Mineral Boost

For those seeking to incorporate minerals into their diet, Himalayan pink salt is a promising option. It contains trace minerals like potassium, magnesium, and calcium.

A study published in the Journal of Food Science notes that Himalayan pink salt may have lower sodium content than regular table salt.

4. Athletic Hydration

If you are into sports or have an active lifestyle, sodium is essential for proper hydration. Choose salts with electrolytes, such as sea salt, to help maintain a balance. The American Council on Exercise recommends athletes consume 500-700 mg of sodium per hour during intense exercise to support hydration.

5. Cooking And Flavour Enhancement

Kosher salt, known for its coarse texture and additive-free composition, is a chef's favourite for cooking and seasoning. The Food and Drug Administration recommends a daily sodium intake of around 2,300 mg, emphasising the importance of moderation.

Making Informed Choices:

  • Read labels carefully to understand the sodium content and any additional minerals in your chosen salt.

  • Consider consulting with a healthcare professional, especially if you have specific health concerns or conditions.

  • Experiment with different types of salt to find the one that suits your taste preferences and health needs.

Nutritional Profile Of Salt

Note the given major essential nutrients in different types of salt for reference:


Role in the Body



  • Regulates fluid balance, nerve function, and muscle contractions. 

  • Critical for overall body function.

Table salt (sodium chloride), processed foods and condiments.


  • Works with sodium to maintain proper fluid balance. 

  • Essential for the production of stomach acid.

Table salt (sodium chloride), seaweed, processed foods.

Iodine (iodised salt)

  • Crucial for thyroid function and the production of thyroid hormones.

  •  Aids in proper metabolic regulation.

Iodised table salt, seafood, dairy products, seaweed.

The Final Say

To sum it up, you must be aware that the kind of salt you choose in your kitchen affects how your food tastes and your health. With many options, knowing the best type of salt and how to use it helps you make tasty meals.

Remember, the ideal salt for your health depends on what you like and need in your diet. Whether you prefer local salts in India or want to try salts from around the world, the key is to make smart choices that are good for you.

So, when you sprinkle salt, think about what makes your meals tasty and healthy. Enjoy your journey through the various types of salt, it is a journey that's uniquely yours in flavour and well-being.


1. What are the types of salt?

The common types of salt include 

  • Table salt

  • Kosher salt

  • Sea salt

  • Himalayan pink salt

  • Flake salt (Maldon salt)

2. Which salt is used in cooking?

In cooking, we commonly employ a variety of salt types to accomplish diverse culinary objectives: kosher salt for meat preparation, sea salt for enhancing natural flavours, and table salt for seasoning everyday dishes.

3. What are the types of salt hydrolysis?

Salt hydrolysis involves the reaction of salts with water, resulting in either acidic, basic, or neutral solutions. The type of salt and its ions determine the nature of the hydrolysis.


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