Salt makes everything taste better - but is it good or bad for you?  

I don’t know about you but I love salt. I think it makes food come alive. But for many years salt has been identified as the culprit of high blood pressure and heart disease and therefore is bad for you.

From all that I’ve learned that actually can be true. But it depends on what kind of salt you’re using. If you’re just using regular table salt at the local diner - then yes simple sodium (salt) (without all the trace minerals) encourages your body to retain fluid, which can increase the fluid volume of your blood and raise blood pressure.

But with new research shedding light on its benefits, it’s time to re-evaluate the place of mineral-rich salt in our diets. Here are some key benefits of mineral-rich salt, backed by recent studies, and practical tips for incorporating it healthily into your daily life.

Electrolyte Balance and Hydration

• Salt is essential to optimal health - especially if we are active with fitness or sauna. It contains sodium, an essential electrolyte that helps maintain fluid balance in the body. With proper hydration, this supports kidney function, nerve signaling, and muscle contraction.

• Research Insight: A 2021 study published in the American Journal of Clinical Nutrition highlighted the importance of adequate sodium intake in preventing dehydration, especially in older adults[1].

Blood Pressure Regulation

• Contrary to popular belief, moderate mineral-rich salt intake can help regulate blood pressure levels. Sodium helps the body maintain adequate blood volume and pressure.

• Research Insight: According to a 2022 article in Hypertension, low sodium intake can lead to increased plasma renin and aldosterone levels, potentially leading to cardiovascular issues[2].

Cognitive Function

• Sodium is vital for proper brain function, aiding in neurotransmission and cognitive abilities.

• Research Insight: A study in the Journal of Neuroscience (2023) found that balanced sodium levels are associated with better cognitive performance in aging populations[3].

Nutrient Absorption

• Mineral-rich Salt enhances the absorption of essential nutrients in the intestines, promoting better overall nutrition.

• Research Insight: Findings from a 2021 study in Gastroenterology indicate that sodium ( in combination with present minerals) plays a crucial role in the absorption of amino acids and glucose[4].

What is the difference between salt that is good for you and salt that is not? More on that below.

Why is mineral-rich salt good for you?

Mineral-rich salts, such Baja Gold Mineral Salt or Celtic Sea Salt, are becoming increasingly popular for their health benefits. Unlike regular table salt, which is highly processed and stripped of its natural minerals, these salts retain their essential nutrients.

Rich Source of Trace Minerals

Essential Nutrients: Mineral-rich salts contain a variety of essential minerals, including magnesium, potassium, calcium, and iron, which are often lacking in our diets.

Balanced Electrolytes: These minerals help maintain a healthy balance of electrolytes in the body, crucial for proper muscle function, hydration, and nerve transmission.

Regulates Blood Pressure

Moderate Sodium Levels: Unlike processed table salt, which can contribute to high blood pressure, mineral-rich salts provide sodium in a more balanced form. This can help regulate blood pressure levels naturally.

Heart Health: The presence of potassium in these salts counteracts the negative effects of sodium, supporting cardiovascular health.

Detoxification and pH Balance

Natural Detoxifier: The minerals in these salts aid in detoxifying the body by promoting the elimination of toxins through the skin and digestive system.

Alkalizing Effect: They help maintain the body’s pH balance, reducing acidity and promoting overall health.

Enhances Digestive Health

Stomach Acid Production: Mineral-rich salts stimulate the production of hydrochloric acid in the stomach, aiding in digestion and the absorption of nutrients.

Gut Health: They support a healthy gut microbiome by promoting the growth of beneficial bacteria.

Supports Bone Health

Calcium and Magnesium: These salts provide essential minerals like calcium and magnesium, which are vital for maintaining strong and healthy bones.

Preventing Deficiencies: Regular consumption can help prevent mineral deficiencies that lead to bone-related issues, especially in aging populations.

The Pushback

Many people are hesitant to increase their salt intake due to longstanding beliefs about its health risks. Here’s how to address common concerns:

Objection: “Mineral-rich salts are expensive and hard to find.”

• Solution: While they may be pricier than regular table salt, the health benefits justify the cost. Look for these salts in health food stores, online, or in the natural foods section of your local grocery store.

• Objection: “I’m worried about increasing my blood pressure.”

• Solution: Focus on moderate salt intake and choose high-quality, natural mineral-rich salts like Baja Gold Mineral Salt or Celtic Sea Salt, which contain beneficial trace minerals. Balance salt intake with other healthy lifestyle choices, such as regular exercise and a balanced diet.

• Objection: “I’ve been told to follow a low-sodium diet.”

• Solution: Consult with a healthcare professional to determine the right amount of sodium for your specific health needs. Recent research indicates that extremely low sodium diets may not be beneficial for everyone.

• Objection: “Incorporating more salt seems difficult.”

• Solution: Start small by seasoning your food with natural mineral-rich salts instead of processed table salt. Another idea is to mix in some mineral-rich salt into your water to stay hydrated and keep mineral levels optimal.

Takeaways: Integrating Good Salt into your Life

• Use Natural Mineral-Rich Salts: Opt for Baja Gold Mineral Salt or Celtic Sea Salt, which contain additional minerals beneficial for health.

• Hydrate Properly: Add a pinch of salt to your water, especially after exercise or sauna, to maintain hydration.

• Balance Your Diet: Include potassium-rich foods like bananas, spinach, and avocados to balance sodium levels and support heart health.

• Season Smartly: Enhance the flavor of your meals with herbs and spices along with a moderate amount of salt to avoid overconsumption.

By integrating these practices, you can harness the health benefits of salt while maintaining a balanced diet and lifestyle. Always consult with your healthcare provider to tailor dietary changes to your personal health needs.

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I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

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-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1] “Sodium intake and hydration status in older adults.” American Journal of Clinical Nutrition, 2021.

[2] “Low sodium intake and cardiovascular health.” Hypertension, 2022.

[3] “Sodium levels and cognitive performance in aging populations.” Journal of Neuroscience, 2023.

[4] “Role of sodium in nutrient absorption.” Gastroenterology, 2021.