Overview

• Different kinds of salt

• Salt VS Sodium

• How does salt impact our health?

• Sneaky ways salt shows up in your diet

• How to cut back your sodium intake

Different varieties of salt

Iodized Salt

• Common table salt

• Typically mined from underground salt deposits

• Salt is combined with the trace mineral Iodine to help prevent iodine deficiency.

• Iodine is an essential nutrient to help aid in Thyroid health and immune system function

Sea Salt

• Produced through evaporated ocean water

• Often promoted as the "healthier salt" because it is naturally rich in trace minerals unlike table salt

• Studies are showing that sea salt contains traces of micro plastics from ocean pollution

• Has the same nutritional value as table salt

Kosher Salt

• Crystals are larger, making it ideal for drawing out moisture from meats.

• Used in the koshering process, brining meats and pickling

• Has no mineral additives unlike common table salt

• Preferred for cooking because its texture makes it easier to pick up and sprinkle into the dish

Pink Himalayan Salt

• Naturally pink in color and mined near the Himalayas in Pakistan

• Naturally higher in magnesium, potassium and calcium compared to other salt variety's

• Believed to be the healthiest sale because it has more natural properties, there are no anti-caking agents added

• Overall, there are no substantial health benefits of consuming pink salt over other forms of salt.

Which type of salt is the "healthiest"?

• Overall, there is no scientific evidence to say that a particular type of salt is significantly healthier than anther

• The recommended dietary allowance (RDA) is 4g salt (2300mg of sodium) per day for adults.

• Over 90% of the sodium in the diet is in the form of sodium chloride (salt); 1g of sodium is equivalent to 2.54g of salt.

Salt VS Sodium

• Sodium (Na) is what is FOUND in food

• Salt (NaCl) is what is ADDED to foods

• Salt is a mineral made of 40% sodium AND 60% chloride.

• Sodium is added to foods to preserve it and help foods keep their color and texture.

• Chloride is the mineral that adds flavor.

How can salt impact your health?

Pros

• Necessary for proper electrolyte balance which helps with hydration, nerve and muscle function.

• Trace minerals help aid in digestion and inflammation when taken in moderation

Cons

• Diets that are too high in salt may lead to high blood pressure and higher risk for heart attack or stroke

• May lead to excess fluid retention with overconsumption

Sneaky ways salt is found in the diet

• Breads and rolls—up to 230 mg per piece

• Pizza—up to 760 mg per slice

• Cold cuts and cured meats—578 mg for two slices

• Processed poultry (like chicken nuggets)—nearly 600 mg per 3 oz serving

• Canned soups—up to 940 mg of sodium for one cup chicken noodle

• Sandwiches—more than 1,500 mg, depending on the bread, cured meats, cheeses and condiments

Tips for reducing sodium in your diet.

• Read the food label.

• Prepare your own meals (and limit the salt in recipes and “instant” products).

• Buy fresh meats, fruits, and vegetables.

• Rinse canned foods containing sodium (such as beans, tuna, and vegetables).

• Add spices to your food. Instead of salt

• Be mindful of portion sizes

Questions?