What type of salt do you use in your cooking?
Despite all the warnings about how we should limit our sodium intake, if you eat a healthy unprocessed, natural diet, you may actually need more salt in your diet.
Salt shouldn't be the sodium chloride – a highly refined, processed white substance devoid of nutrients – which so many people consume. The common processed table salt that most people use in their cooking and to season their meals with, is missing over 80 minerals. Yet they only put ONE mineral back into processed table salts, and that’s iodine. So the only real benefit of table salt could be argued to be the iodine content (read what can happen if you get an iodine deficiency – and what to do to avoid it).
Natural Mineral Salt
Natural mineral salts can have as many as 84 minerals and trace minerals. That’s 84 minerals you might not get elsewhere.
There are so many different natural salts available, how do you decide which one to use? I like to try different types. I'm currently using Celtic Sea Salt in my cooking, and I have a Pink Himalayan Sea Salt grinder that I use to season my food.
I usually buy salt from iHerb as I find them so much cheaper and they have a much bigger range than my local health food store. IHerb currently have a Pink Himalayan Sea Salt grinder on sale for $3.24 – on which you can get a $5 discount* (or $10 if your order is over $40) using the promo code duv741. So if you've not tried mineral salts, why not give them a go and let me know what you think.
Which salt are you using at the moment? I’d love to hear about your favourites in the comments below.
*Don't blame me if the price goes back up!How Different Salts Affect the Flavour and Nutritional Profile of Your Food
Once you’ve made the switch from conventional table salt to a natural mineral salt, it’s hard to go back. Not only does real salt taste better, it enhances the flavour of your meals in a completely different way. That’s because those missing trace minerals don’t just add nutritional value — they also subtly shift the flavour profile, making food taste more vibrant and complex.
For instance, Himalayan pink salt tends to have a slightly earthy flavour, while Celtic sea salt carries a briny tang thanks to its moisture content. Try the same dish with each type, and you’ll notice how the salt can actually transform the overall taste experience.
What to Look for in a High-Quality Salt
When shopping for salt, here are a few features to keep in mind to ensure you’re choosing a high-quality, nutrient-rich option:
- Colour: Unrefined salt is rarely pure white. It might be pink, grey, off-white, or even black depending on where it's sourced and the trace minerals it contains.
- Texture: Good salt often comes in flakes or coarse crystals. These shapes preserve the structure of the salt and keep moisture locked in — something that helps retain both flavour and minerals.
- Source: Look for salts harvested from clean, ancient sources like the Himalayan foothills or pristine oceanic regions. Many brands are transparent about their origin and mining process.
- No Additives: Avoid any salt that contains anti-caking agents, bleaching agents, or added preservatives. These are signs of processing and usually mean minerals have been stripped away.
Is It Worth Switching Salts for Cooking vs Finishing?
Absolutely. Some salts are best suited for cooking, while others shine when sprinkled over a finished dish. Coarse grey sea salts like Celtic are ideal for cooking, as they dissolve well and impart deep flavour. Meanwhile, flaky salts such as Maldon are perfect as a finishing touch on grilled meats or roasted vegetables, offering a pleasing crunch and burst of flavour.
If you're using an unrefined mineral salt in both roles, you’ll not only elevate your dishes but also ensure you’re getting additional trace minerals in every meal — all without any synthetic additives.
Other Popular Natural Salts to Explore
If you’ve only tried Himalayan or Celtic salt, it might be time to branch out. Here are a few other mineral-rich salts worth experimenting with:
- Red Hawaiian Salt (Alaea): This salt gets its reddish colour from iron oxide-rich volcanic clay. It’s particularly good with pork or grilled vegetables.
- Black Lava Salt: Harvested in Hawaii or Cyprus and infused with activated charcoal, this striking black salt has a slightly smoky flavour and makes a stunning garnish.
- Bolivian Rose Salt: Similar to Himalayan salt but harvested from ancient Bolivian salt flats, this variant offers a comparable mineral profile and flavour with a softer pink hue.
- Persian Blue Salt: One of the rarest salts in the world, this salt forms naturally in ancient salt lakes and offers a sharp initial bite that mellows into a mild finish.
Salt and Hydration: The Missing Link?
For those following a low-carb or Paleo diet, proper electrolyte balance is crucial — and salt plays a starring role. Many people cutting refined carbs experience a drop in insulin levels, which in turn leads the kidneys to excrete more sodium. This can result in symptoms like fatigue, headaches, and muscle cramps, often referred to as the “low carb flu”.
By including a good quality natural salt in your daily routine, you can help prevent this imbalance. A pinch added to your water bottle, or incorporated into bone broth or smoothies, can make a noticeable difference to your energy and hydration levels — especially during exercise or warm weather.
How Much Salt Do You Really Need?
It’s true that excessive sodium from processed foods can be harmful, but if you’re eating a whole-food, home-cooked Paleo diet, chances are your sodium intake is naturally lower than most. Rather than aiming to avoid salt altogether, the focus should be on choosing the right kind — and using it mindfully to season and support your body’s needs.
Signs you may need to increase your salt intake include low energy, light-headedness (especially when standing), cravings for salty foods, or even muscle spasms. Always listen to your body, and consider working with a practitioner if you're unsure where your intake stands.
Salt Storage and Shelf Life Tips
Natural salts don’t go “off” in the traditional sense, but proper storage is still important. Because many unrefined salts retain moisture, they can clump if left in humid conditions. Here’s how to keep your salt in perfect condition:
- Store in an airtight container away from moisture.
- Use a ceramic or glass grinder to prevent metal corrosion when grinding salt at the table.
- Keep large bags or tubs in a cool, dry pantry and decant smaller amounts for everyday use.
Wrapping It Up: The Case for Ditching White Salt Forever
If you’re still using supermarket table salt, now’s the time to upgrade. Not only are mineral salts better for your health, they also elevate your meals with nuanced flavours that refined salt can’t match. Whether you stick with a favourite like Celtic or Himalayan, or explore some of the more exotic salts from around the world, it’s a simple change that pays dividends in both taste and nutrition.
So next time you reach for the salt shaker, take a moment to consider what’s actually in it — and what’s missing. Your body (and your tastebuds) will thank you.
