Salt is present on the table of most families and is part of the preparation of practically every meal. But with so many options on the shelves, a common question arises... is there a healthier type of salt? The answer may not be what you expect.

Salt is an essential ingredient for the body. It provides sodium, a mineral indispensable for the transmission of nerve impulses, muscle contraction, and the balance of bodily fluids. As with many nutrients, both sodium deficiency and excessive consumption can compromise health.

Therefore, when choosing salt, it's much more worthwhile to look at the product's composition than to be swayed by marketing promises.

🧂 What to look for on the label?

Ideally, you should find a simple list of ingredients:

• Salt (sodium chloride)
• Potassium iodate (or other authorized iodine compound)

The addition of iodine to salt is considered one of the most successful public health strategies in the world. It helps prevent iodine deficiency, an essential nutrient for proper thyroid function and neurological development, especially during pregnancy and childhood.

Some products also contain anti-caking agents, such as sodium ferrocyanide, potassium ferrocyanide, silicon dioxide, or magnesium carbonate. These ingredients are used to prevent the salt from absorbing moisture and clumping during storage. 

To date, there is no scientific evidence that these additives, when used within the limits established by regulatory bodies, pose health risks.

And what about "special" salts?

It is common to find the idea that Himalayan pink salt, sea salt, or fleur de sel are nutritionally superior to refined salt. Although these products contain small amounts of other minerals, scientific evidence shows that these amounts are insufficient to produce relevant health benefits when consumed in usual portions.

This means that paying more for a certain type of salt does not guarantee a healthier choice.

What really makes a difference?

The answer is simple: it's the total amount of salt consumed throughout the day . The World Health Organization (WHO) recommends consuming less than 5 grams of salt per day , equivalent to approximately one teaspoon . Another important point is that most of the sodium consumed by the population does not come from the salt shaker, but from ultra-processed foods, such as sausages, ready-made seasonings, snacks, frozen meals, industrialized sauces, and various ready-to-eat products.

Therefore, a diet based on whole or minimally processed foods, combined with moderate use of salt in meal preparation, has a much greater impact on health than choosing a specific type of salt.

Take this tip with you on your next shopping trip: the next time you're at the supermarket, take a few seconds to turn the package over and read the ingredient list. This simple habit helps you get to know the products you consume better and make more conscious choices.

Ultimately, science shows that the most important question isn't "what is the best salt?", but rather "how much salt am I consuming every day?"

Sources:

https://www.who.int/publications/i/item/9789241504836

https://www.gov.br/saude/pt-br/assuntos/saude-brasil/eu-quero-me-alimentar-melhor/noticias/2017/conheca-a-importancia-do-consumo-moderado-de-sal-iodado