Salt is one of the oldest cooking ingredients known to humans. It has been mined and consumed for perhaps 10,000 years.  Sodium has a vital role in the body: via its role as an electrolyte, it helps nerves and muscles to function properly, and it is one factor in the osmotic regulation of water content in body organs (fluid balance). Most of the sodium in the Western diet comes from salt.

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Salt, especially the sodium ions (Na+) present in its NaCl structure, is essential to the functioning of every cell in our bodies. Compounds containing sodium and potassium are electrolytes, substances that dissolve in water and produce ions.  However, eating too much or too little salt can be harmful and unhealthy. High salt diets promote tissue inflammation and exacerbate autoimmune disease. In patients with hypertension and myocardial infarction, high sodium intake has been associated with an increased inflammatory response and target organ damage.  recommends adults limit sodium intake to less than 2,300 mg per day—that's equal to about 1 teaspoon of table salt!  Himalayan Salt has all the minerals and no toxins.  Himalayan Pink Salt contains more than 84 minerals and trace elements such as calcium, magnesium, potassium, copper, and iron. Himalayan salt produces many non-regular salt minerals.

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French food might be known for being mouthwatering but all those delicious cheeses, baguettes and saucissons don't exactly help minimize your salt intake. In fact, the French consume an average of 8 grams of salt per day while the World Health Organisation (WHO) recommends a maximum of 5 grams each day.  Foods that are a staple of the French diet include full-fat cheese and yogurt, butter, bread, fresh fruits and vegetables (often grilled or sautéed), small portions of meat (more often fish or chicken than red meat), wine, and dark chocolate.

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According to the CIA's World Factbook, France's prevalence rate for adult obesity was 21.60% in 2016, placing the country at the 87th position worldwide. Among European countries, rates ranged from 19.50% (Switzerland) to 27.80% (United Kingdom).  However, urbanization, immigration and globalization are moving France away from its eating traditions. Many young people are no longer interested in learning how to cook, he says, and the ritual of mealtimes is being forgotten. As a result, obesity is growing.

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In Europe, Turkey has an obesity rate of 31.1 per cent, followed by Malta on 28.9 per cent and the United Kingdom on 27.8 per cent. The figures were revealed in a report from the WHO, which looked at 53 nations it considers to be in Europe.  When looking at average BMI, three countries tie for the least obese country in the world, with an average BMI of 21.1: Madagascar, Eritrea, and Ethiopia. Five other countries have average BMIs under 22: Timor-Leste (21.3), Burundi (21.6), Japan (21.8), China (21.9) and India (21.9).

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As at 2020 Among OECD countries, the United States is the most obese (36.2%). According to WHO, more than 1.9 billion adults worldwide were overweight, including 650 million who were obese, in 2016. The prevalence of obesity tripled worldwide between 1975 and 2016.  Mexico ranks the most obese country in the world in adult obesity (as of 2013), and first for childhood obesity with about 4.5 million children diagnosed as such. Mexico passed the United States as the most obese country in the world.  Eating an extra gram of salt each day increased the risk of obesity in children by 28% and in adults by 26%. The study authors said they don't know why salt has this effect, but other studies suggest that it may change the way our bodies burn fat.

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There are different types of salt and they all offer something distinctive, albeit subtle and each work in the body with novel effects.  Country Living Magazine (US) online recently added a post listing how "all salt is sea salt—even table salt, which is mined from rock (aka halite) that was formed by ancient bodies of water that no longer exist." "But even so, not all salts are the same nor should they be used in the same way."  12 salt types were listed and I think you will find the details quite informative.  

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Table Salt

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Otherwise known as "iodized salt," it has fine grains and is made up of potassium iodide, being an anti-caking agent , which tend to prevent clumping.  This salt type can give off a metallic taste when applied in large quantities, and shouldn't be used in savoury recipes. Baking with table salt though is generally fine, baking recipes mostly call for small quantities of salt only.

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Kosher Salt

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The premium of salts.   The texture is opposing, light but coarse (assisting in avoiding over salting) and dissolves easily. It can be used in virtually any dish and is reasonably priced. One thing to keep in mind:  Test out brands before choosing t as they each have variant salinity levels. 

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Himalayan Pink Salt

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As mentioned earlier here, this is the purest of the salt range.  It is harvested from the Khewra Salt Mine in the Himalayan Mountains of Pakistan. The pink color is well recognised, containing all 84 natural minerals found in the human body. It is quite expensive and has a distinct flavour, meaning it is good for topping off meals.

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Sea Salt

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Harvested from evaporated sea water, sea salt can be either very or lightly salty tasting, depending on where it's harvested, so make sure to taste it before using it. Sea salt also contains loads of minerals so it can have an intricate flavor, but since it's fine or medium grained, it can be used in either savory and sweet recipes.

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Celtic Grey Sea Salt

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The French refer to this as sel gris, translated as “grey salt”.  Harvested from Atlantic tidal ponds off the coast of France. The grey colour comes from the minerals that are left behind after the sea water evaporates. It is most popular on roasted vegetables or grilled meat or seafood.

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Fleur De Sel

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Also harvested from evaporated sea water, but from the coast of Brittany, fleur de sel (French for “flower of salt”).   It smells like and taste like the sea - not that this should be unexpected.  It’s moist, so it is actually sticky, causing the saltiness to stay on the tongue longer. As a finishing salt it offers some added options for the salt connoisseur.  

 

Flake Salt

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Once again, as with sel gris and fleur de sel, flake salt is harvested from evaporated sea water— but you will find the shape and texture to be light, thin, and irregularly shaped (somewhat like pyramids), with a very uplifting taste and low mineral content. This too is purchased at high price, being best used as a finishing salt. You could sprinkle it on salads or chocolate chip cookies.  Delicious!

 

Red Hawaiian Salt

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Now this is completely away from the norm.  Red Hawaiian salt is still a sea salt, but mixed with iron oxide-rich volcanic clay. Nutty in taste and perfect for decorating finished dishes given its red colour.

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Black Hawaiian Salt

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For something somewhat stronger in flavour, described by some as "earthy'. Black Hawaiian Salt is comprised by adding activated charcoal to sea salt.  You might want to only sprinkle lightly on finished dishes.

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Smoked Salt

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Cold smoking salt with wood (such as alder, apple, hickory, or mesquite) for approximately two weeks brings about, what do you know, 'smoked salt'. The wood varies the flavour and colour, depending on the type of wood used and how long smoked. It can work a treat when added to savory dishes, like chili or barbecue sauce.

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Himalayan Black Salt

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This time in Nepaleses, Kala Namak  (means “black salt”).  A reddish-brown salt is formed from cooking rock salt with charcoal, herbs, seeds, and bark in a furnace for 24 hours. It has an extraordinary flavour and smell—often described as soft-boiled egg-like, imagine that — it is commonly used in vegan recipes to mimic, no other than the taste of eggs.

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Pickling Salt

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Pickling is the name of the game with this salt, being coarse and containing no iodine, minerals, or caking agent.

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The world is changing at a rapid rate, in particular our diets.  Fast food is all too readily available and I have certainly consumed my fair share of take-aways, but I have learnt to be mindful of searching for the best choices where fresh is best, rather than whatever is the fastest alternative when out and about on a busy day.  Involving myself in cooking helps me to choose a home made meal over becoming rushed and buying take out as much these days. My enthusiasm for cooking has spilled over to spark a new found interest for my Mother now.  Unbeknown to me, I seem to have instilled something  for my Mother to take a new view to cooking, which surprised me as much as it did her.  Perhaps, I can convince more people to think about food and cooking a little differently and contribute this way to a healthier tomorrow.

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I discovered my Mother never enjoyed cooking.  She cooked the basics just fine, but never fussed.  It wasn't until I was a teenager and began working in an upmarket woodfire pizza restaurant, eventually becoming trained as a woodfire pizza cook, when I would come home asking if we could add this ingredient and that to our cupboard for recipes at home.  My Mother said she had rarely heard of anything I was speaking about.  At this point she advised if I wanted fancy meals then perhaps it was time for me to begin cooking at home.  I took this as a great privilege.  I found in the process how my Mum began having fun in the kitchen and we would end up having lengthy discussions we rarely had time for prior to this joint effort of sharing the kitchen. 

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My Mum, at some point, informed me how she had taken a new enlightened view to cooking.  She said the only other time she can remember feeling the emotions being stirred, driving her to entertain guests with a medley of home cooked meals, was when she was 'nesting'.  This was unbeknowingly to her, as she was only 33 weeks pregnant, but that was the trigger I was ready to be born.  Later that same evening she was admitted to hospital, but doctors delayed my birth for another week and a half, but Mum was adament the cooking was an indication of things to come, or so it would seem, as I have been intrigued with cuisines from my earliest age. 

 

I would have my cousin over for the weekend and I would compete with her, at age 5, for orders for Rhys' Restaurant, while her endeavours were named Kayce's Cafe.  Our parents and Grandmother indulged our creations, politely trialling whatever we put together from the kitchen cupboards.   My cousin went on to complete her studies in fashion design, while I pursued cooking and science.  When we unpacked the reason why my Mum hadn't added to her culinary skills previously, she believed it was because she didn't have to cook as a chore with me in the kitchen, instead it was a fun.  My Mother has encouraged my zest for cooking through the years and over ten years later we still embrace the chance to cook together. 

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I hope 'Leek! in the Boat! in some small way, contributes to others embracing all cooking has to offer, for not only improved health possibilities, but for a form of meditation, to zone out the busy days and be one in the moment.  In a fast paced world often over ridden by digital, cooking can reignite the senses, providing a space to be creative and clear the mind.  There has never been a better time to begin, whether it be tried and tested recipes you love or trialling new combinations of ingredients, take time for you and surprise others with your cooking prowess.

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TIPS

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Himalayan salt has an average of 84 essential trace elements, these are needed for your body needs to function properly.  It is known to promote stable blood sugar levels, reduce muscle cramp, and facilitate an optimal pH in your cells. It's no wonder it's so popular!  These include common minerals like potassium and calcium, as well as lesser-known minerals like strontium and molybdenum.

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Is Himalayan or Celtic salt healthier?

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The mineral content of the Himalayan Pink Salt may make it a better option, but neither of the two salts is a bad choice. If you happen to be sensitive to minerals, avoid the Himalayan Pink Salt and select Celtic Salt. Or, you want to have a moisture-rich salt in your diet, decide on Celtic Salt.  

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Celtic salt has several trace minerals more than table salt.  These trace minerals are not exactly in a quantity that contributes necessarily contributes to a person's health to make a significant impact.

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Which salt is best in Australia for health?

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Tasman Sea Salt naturally contains lower levels of sodium and higher levels of potassium than many other salt choices available. Potassium being one of the most abundant minerals in the human body and is a substantial component for improved health.

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Celtic, and Himalayan are all unrefined sea salt with very similar mineral contents. Celtic salt is from evaporated ocean water along the coast of France. Himalayan salt comes from any of dozens of  Pakistan salt mines. 

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Now in most sea salts, the amount of those minerals is so utterly tiny that it barely makes a difference. Sure, technically, sea salt might contribute .001% of your daily calcium compared to a refined salt that contributes 0%. But does it really matter?

 

For a few, rare and expensive, sea salts, mineral content is higher, but for most it is not according to one study.  Products at the mainstream stores are not significantly higher it would seem.

 

If we consider magnesium for example, your best choices based on country of origin:

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• Korea Bay Gray Salt (Korea)

• Kala Namak (India)

• Pangasinan Star fleur de sel (Philippines)

• Flor de Sal de Manzanilla (Mexico)

• Kilauea black salt (Hawaii)

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Each have higher amounts of magnesium and yet how many go out of their way to purchase Pangasinan Star fleur de sel?   It is very expensive and not easily located.  Just one teaspoon a day would set your budget back considerably.

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The same can be said for for calcium, potassium, and iron: a few, rare sea salts may have significant variances, but most of the “sea salt” that you buy at the store is not much more nutritious than basic table salt.

Iodine

If you're not eating fish every day, salt may be an important source of iodine for you.  

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The generic, off-the-shelf table salt actually comes up trump on this factor.

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Iodine is a reported critical  nutrient for thyroid function, plus other matters. It’s can be naturally sourced in seaweed, fish, and lots of other sea foods, but not in unrefined sea salt.  Actually sea salt contains virtually no iodine.

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Prior to the 1920s, a lot of the global population suffered from goiter, being a thyroid disease caused by iodine deficiency. For example, goiter was especially common towards the middle of the country in the US, where fish and other seafood are less accessible.  When it was realized enough iodine could avoid people enduring goiter, government health authorities started to use fortified salt as a convenient, widespread, and inexpensive option to distribute supplemental iodine.  This occurs before being packaged,  where the salt is sprayed with potassium iodate, this adds an iodine supplement without changing the taste. The iodine campaign obviously helped as in modern times, goiter is nearly unheard-of in current world statistics.

So the iodine fortification of table salt serves a valuable purpose. If other iodine-rich foods like fish, seaweed and dairy aren’t part of your regular diet, then iodized table salt might be filling a critical nutritional need.

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Nutrition Isn’t Everything!

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So if sea salt isn’t really any more nutritious or safer than regular salt, why do so many people love it? Probably because of the taste! Even the tiny trace amounts of minerals in sea salt are enough to give it an interesting taste difference from regular salt, which can add some unique flavor to your food.

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Taste is a perfectly legitimate reason to eat sea salt instead of regular salt, especially if you're using it somewhere you'll actually appreciate the taste. Sea salt sprinkled over an avocado is delicious. Sea salt on chocolate is even better. That’s how to cook with the super-expensive fleur de sel or pink rock salt. Don’t use it to brine your ham; use it as a luxury “finishing salt” where you’ll actually enjoy the flavor!

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What about the Aluminium in Table Salt?

Salt is naturally hygroscopic, meaning it will attract moisture from the air. This is why higher processed salt, aka table salt, generally, contains Aluminum Silicate - as an anti-caking agent, to keep it dry and free flowing. 

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RECIPE

Equador 

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Volquetero Ceviche

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Plantain - sliced and fried in oil 

Chochos (Lupine beans - available in latino/italian grocery sections in glass jar) 

Chulpe (popped Maize Chulpe - available at latino markets)

Tomato - 1/2 chopped

Red Onion - 2 T

Lemon - juice from one small

Cilantro - 1 T fresh

Tuna - 1 can

Salt

Oil

1. Chop or finely slice onion and soak in water with 1tsp salt. 

2. Chop tomato and cucumber, if you choose to.

3. Strain onion and combine with tomato, cucumber, and cilantro in a bowl and squeeze lemon over all. 

4. Heat 2 Tblsp oil in pan, add corn, place lid and shake over medium heat until kernels pop. The corn will appear larger, but not like the popcorn we are accustomed to as this corn pops inside. Strain on paper towel and lightly salt

5. Thinly slice plantains. Heat oil deep enough to cover plantain slices. Once oil is 350 degrees, add plantain slices and fry until lightly brown. Remove with wire spoon and strain on paper towel and lightly salt. 

6. Remove skins from Lupine beans by pinching, then rinse beans.

7. Drain a can of tuna

8. Assemble the dish with plantain chips, corn, and beans topped with tuna and topped again with tomato, onion, cucumber. Add more lemon juice/salt if desired. 

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Quick, tasty, easy and nutritious.

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For your information only. The statements on this website are merely opinions.  Leek!intheboat.com.au does not provide medical or nutritional advice, treatment, or diagnosis.  Read the full Disclaimer.