5 healthy salts to incorporate into your diet

Salt is a byproduct of sodium and it is important for the human body as it is an essential mineral. Sodium helps maintain regulation of fluid balance, nerve function, muscle contraction, blood pressure regulation and more. The American Heart Association recommends a daily intake of sodium for most adults is about 2,300 mg - equivalent to one teaspoon of salt per day and not more than that. However, Sodium intake should be balanced for the human body and sources like table salt, processed foods, and natural sodium-containing foods, is critical for health.
Salt is staple food in the kitchen and apart from adding to the taste buds, it is often overlooked to be something as just a flavour enhancement and nothing more to it, leading people to not be very critical while making the choice.
Here are 5 healthy salts that can be incorporated into your diet which is an alternative to table salt!


Sea salt is coarse and has a strong flavour. Sea salt is rich in calcium, magnesium, potassium and it helps people with respiratory issues by clearing the phlegm, mucus and other disturbances in the nasal passage. It is extracted through an "all-natural" process and it undergoes minimal to no processing.

Harvested from mines in Himalayas and Pakistan, it has high amounts of minerals like calcium, magnesium and potassium. It is vibrant pink in colour and it is an excellent choice for a pop of colour while garnishing a dish. As it is less refined, it is called gourmet salt and while it is said to be healthier than normal salt, there is no clinical research to support this.


Celtic salt is rich in calcium, magnesium, and potassium. It is extracted from the coastal region of Brittany in France. It is harvested using a century-old method and the salt retains natural moisture resulting in its chunky texture and bold flavour. Celtic sea salt is mostly used in cooking as it lends a touch of rustic elegance.

Potassium salt is a healthier alternative as it has 70% less sodium than table salt.


It is known as kala namak, the black salt it is used in Ayurvedic and medicine.The black salt ranges from dark violet to pink and smells like egg due to sulfur. According to the USDA's nutrition database, one teaspoon of black salt contains 1,930 mg of sodium and 0 mg of calcium, iron and potassium.
The American Heart Association noted that patients with BP are not supposed to consume more than 1,500 mg of salt per day and in accordance to that because of the sodium cut-down the body starts deteriorating. Apart from salt there are also other sodium high foods that are good for health, which is often used as an alternative for people with high blood pressure. It included nuts, seeds, nut butter,fermented foods, olives, cottage cheese and canned sea food.