Salt is Superfood
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“The cure for anything is salt water — sweat, tears, or the sea.” — Swedish Proverb
The Historical Significance of Salt
Salt has played a crucial role in human history, valued not only for its nutritional benefits but also for its economic importance. The term “salary” originates from salt, as Roman soldiers were often paid in salt, a commodity so precious it was once used as currency. The word “salad” also derives from “herba salata,” meaning “greens in salt,” highlighting the long-standing recognition of salt as a key component of a healthy diet.
The Shift in Perception
In the 1990s, salt began to be vilified in the United States, with health officials warning against its consumption due to its supposed links to high blood pressure, heart disease, and stroke. However, this perspective may be misguided. The rise in obesity and other related health issues (e.g. high blood) during this period can be more accurately attributed to increased or over consumption of sugar, refined flour, and artificial additives, rather than salt. Many processed foods high in salt also contain unhealthy levels of these other ingredients, which are the real culprits behind these health problems.
The Real Culprits: Sugar, Flour, and Additives
While salt was demonized, the food industry continued to push low-sodium products alongside the same unhealthy, processed foods laden with sugar and refined flour. These components, not salt, are the main contributors to obesity and related health issues. Many natural and whole foods, in contrast, contain little to no salt. This dichotomy has led to a misunderstanding of the role salt plays in our diet.
“If you eat too much sugar, it leads to elevated blood sugar and insulin levels, which causes salt retention. Don’t blame the salt, for what sugar did.” ~Dr. James DiNicolantonio
Therefore, salt itself should not be blamed for health issues that are actually caused by high sugar intake.
Electrolytes and Salt: One and the Same
Dr. James DiNicolantonio, a leading cardiovascular research scientist, has extensively researched and written about the importance of salt in our diet. He highlights that the demonization of salt by the U.S. health offifials has been misguided and has led to widespread misinformation about its role in our health.
Dr. DiNicolantonio's Insights on Salt
According to Dr. DiNicolantonio, salt is a crucial nutrient that plays a vital role in maintaining optimal health as 60% of our body is water and ⅓ of all water in our body is Salt Water. He points out that salt is essential for:
- Hydration: Salt helps maintain the balance of fluids in our bodies, which is crucial for hydration. Without adequate salt intake, our bodies cannot retain the water necessary for cellular functions.
- Electrolyte Balance: Electrolytes, including sodium from salt, are vital for nerve function, muscle contractions, and maintaining proper pH levels in the body. They help transmit electrical signals that power our bodily functions.
- Blood Pressure Regulation: Contrary to popular belief, salt can help regulate blood pressure by ensuring adequate blood volume and flow. Low salt intake can lead to issues like hypotension (low blood pressure) and an increased risk of heart disease.
- Overall Health: Salt supports various physiological processes, including nutrient absorption in the intestines and the function of the adrenal glands, which produce hormones that help regulate metabolism and immune response.
Re-Evaluating Salt's Role
Dr. DiNicolantonio emphasizes that the negative reputation salt has received over the years is largely due to its association with processed foods, which are also high in sugar, unhealthy fats, and additives. These foods, not salt itself, are the primary contributors to health issues like obesity, hypertension, and cardiovascular disease. Getting enough salt in your diet can decrease our cravings for sugar.
He advocates for a re-evaluation of salt's role in our diet, encouraging the consumption of natural, unprocessed salts like sea salt or Pink Himalayan salt. These types of salt provide the necessary electrolytes without the harmful additives found in many processed foods.
By understanding and incorporating the right kind of salt into our diets, we can enhance our overall health and well-being, debunking the myths that have surrounded this essential nutrient for too long.
Before blaming salt for your body's salt retention, consider that you may be overconsuming sugar, which elevates your blood sugar and insulin levels.
The Importance of Choosing the Right Salt
“Eternity makes room for a salty cucumber.” — Russian Proverb
Not all salt is created equal. Basic table salt is often stripped of its trace minerals during processing. In contrast, natural sea salts, such as Pink Himalayan salt, contain a wealth of trace minerals like potassium, phosphorus, zinc, and magnesium. These minerals are essential for numerous bodily functions, from muscle contraction to nerve transmission.
Why Pink Himalayan Salt?
After thorough research, our founder, Sean McDonnell, found that Pink Himalayan salt is superior and often thought of as "one of the healthiest salts" due to its rich mineral content and minimal processing. He also considered Celtic Sea Salt, which has health benefits with its diverse mineral profile and complex flavor, but Himalayan Salt is admired for its purity, rich iron content, and versatility in cooking.
Daily Intake and Health Benefits
Dr. James DiNicolantonio, in his book "The Salt Fix," suggests that most people should consume between 3,000 and 6,000 milligrams (mg) of sodium per day. This is higher than the current recommendations from many health organizations, which usually suggest limiting sodium to less than 2,300 mg per day, and even lower for some people. Dr. DiNicolantonio argues that these lower recommendations might not be right for everyone. He believes that a moderate sodium intake in his suggested range can support overall health and well-being.
For those who do intense physical activities, he recommends even more sodium to make up for the loss through sweat. This extra intake helps keep electrolyte balance, supports hydration, and ensures proper muscle and nerve function during hard exercise. On average, we lose about 1/2 teaspoon of salt per hour of exercise through sweat.
Conclusion
Salt is our hydration mineral. Drinking plain water is NOT the best way to hydrate especially when we sweat a lot. Our body needs electrolytes to hydrate appropriately so that fluid stays in the body and isn’t just peed out in the urine.
When we don’t get enough salt our vitality, energy and athletic performance suffers.
Research indicates that excessive salt intake is not the main driver of hypertension. Instead, it's the consumption of added sugars that is more commonly associated with elevated blood pressure. In fact, reducing salt intake may sometimes have negative effects on cardiovascular health due to various compensatory processes in the body, potentially leading to other health issues.
YOU NEED MORE SALT, NOT LESS.
Having a balanced diet is always the key. For personalized dietary recommendations, consult with a medical professional.
References: ‘The Salt Fix’, ‘The American Journal of Medicine’ Dr. James Dinicolantonio; Medium website’s blog
