Oct 1st, 2019 Issue No: 205

Which is Better to Use?? Himalayan vs Kosher vs Regular vs

Salt is possibly one of the world’s most important cooking ingredients!

Without it, many meals would taste bland and unappealing. However, not all are equal, both in quality and composition-wise. There are many varieties to choose from like table salt, Himalayan pink salt, , sea salt and Celtic salt etc. Not only do they differ in taste and texture, but also in mineral and sodium content. This article is trying to explore the most popular salt types and compares their nutritional properties.

Oct 1st, 2019 Issue No: 205

What Is Salt?

Salt is a crystalline mineral made of two elements, sodium (Na) and chlorine (Cl).

Sodium and chlorine are essential for your body, as they help your brain and nerves send electrical impulses.

Salt has various purposes, the most common being to flavor various food items. It is also used as a food preservative, as bacteria have trouble growing in a salt-rich environment. The reason that salt is often considered unhealthy in large amounts is that it can raise blood pressure.

Refined Salt (Regular Table Salt)

The most common salt is regular table salt.

This salt is usually highly refined — meaning that it’s heavily ground, with most of its impurities and trace minerals removed.

The problem with heavily ground salt is that it can clump together. For this reason, various substances — called anti-caking agents — are added so that it flows freely.

Food-grade table salt is almost pure — 97% or higher — but in many countries, it also contains added .

The addition of iodine to table salt is the result of a successful public health preventative measure against iodine deficiency, which is common in many parts of the world. Iodine deficiency is one of the leading causes of hypothyroidism causing an intellectual disability and various other health problems

Therefore, if you choose not to eat regular iodine-enriched table salt, other foods that are high in iodine, such as fish, dairy, eggs and seaweed should be included in the diet.

Sea Salt

Sea salt is made by evaporating seawater.

Like table salt, it is mostly just sodium chloride. However, depending on its source and how it was processed, it usually contains various trace minerals like potassium, and . Oct 1st, 2019 Issue No: 205

The darker the sea salt, the higher its concentration of impurities and trace nutrients. However, due to ocean pollution, sea salt can also harbor trace amounts of heavy metals like lead.

Unlike regular refined salt, sea salt is often coarse, as it’s less ground. If you sprinkle it on your food after cooking, it may have a different mouth feel and cause a more potent flavor burst than refined salt.

Himalayan Pink Salt

Himalayan salt often contains trace amounts of iron oxide (rust), which gives it a pink color. It also has small amounts of , iron, potassium and , making it slightly lowers in sodium than regular table salt. It is the most preferred types of Himalayan salt over other types. However, the main difference is simply the color, which can make any dish visually appealing.

Kosher Salt

Kosher salt is called "kosher" because it is used in certain Jewish culinary customs.

The main difference between regular salt and kosher salt is the structure of the flakes. Kosher salt will have a different texture and flavor burst, but if you allow the salt to dissolve in the food, there really isn't any difference compared to regular table salt. However, it is less likely to contain additives like anti- caking agents and iodine.

Yet, keep in mind that a teaspoon of kosher salt weighs far less than a teaspoon of regular salt. Don't substitute one for the other at a 1:1 ratio or your food may end up too salty or too bland.

Differences in Taste

Foodies and chefs primarily choose their salt based on taste, texture, color and convenience as not only impurities — including trace minerals — can affect both the color and taste of the salt, the size of the grain also affects how the salty flavor hits your tongue. Salt with a larger grain size can have a stronger flavor and last longer on your tongue. Oct 1st, 2019 Issue No: 205

However, if you allow the salt to dissolve in your dish, there shouldn't be any major taste difference between plain refined salt and the other gourmet salts.

Mineral Content

The table below shows a comparison between table salt, Maldon salt (a typical sea salt), Himalayan salt and Celtic salt:

Calcium Potassium Magnesium Iron Sodium

Table salt 0.03% 0.09% <0.01% <0.01% 39.1%

Maldon salt(sea salt) 0.16% 0.08% 0.05% <0.01% 38.3%

Himalayan salt 0.16% 0.28% 0.1% 0.0004% 36.8%

Celtic salt 0.17% 0.16% 0.3% 0.014% 33.8%

As you can see from the table, Celtic salt has the least amount of sodium and the highest amount of calcium and magnesium. Himalayan salt contains a bit of potassium. However, keep in mind that these are trace amounts. For example, the 0.3% content of magnesium for Celtic salt implies that you would need to eat 100 grams of salt to reach the RDI. For this reason, the mineral content of the various salts is far from a compelling reason to choose one salt over another. These levels are negligible compared to what you obtain from food.

Which Is Healthiest?

So far, no studies have compared the health effects of different types of salt; therefore it is difficult to weigh one salt more than the other. Most salts are similar, consisting of sodium chloride and tiny Oct 1st, 2019 Issue No: 205 amounts of minerals. The main benefit of choosing less processed salts is that you avoid additives and

anti-caking agents that are often found in regular table salt.

At the end of the day, salt is salt, the main purpose of which is to add flavor. Only thing to take care is the amount of Iodine that is required on the daily basis to avoid any health issues.

Listen to What’s Your Blood Color Wants to Tell You

Anemia is a condition which happens when your body doesn’t have enough red blood cells. The condition can be caused by mainly blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells.

There are different types of anemia, out of which the most common type is iron deficiency anemia. Red blood cells contain a protein called hemoglobin. Hemoglobin is full of iron. Without sufficient iron, your Oct 1st, 2019 Issue No: 205 body can’t make the hemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body.

A lack of folate and vitamin B-12 may also impact your body’s ability to make red blood cells. If your body can’t process B-12 properly, you may develop pernicious anemia.

Anemia diet plan

Anemia treatment plans often include dietary changes. The best diet plan for anemia includes foods rich in iron and other vitamins essential to hemoglobin and red blood cell production. It should also include foods that help your body absorb iron better.

There are two types of iron in foods: heme iron and non-heme iron. Heme iron is found in meat, poultry, and seafood. Non-heme iron is found in plant foods and foods fortified with iron. Your body can absorb both types, but it absorbs heme iron more easily.

Although anemia treatment plans are individualized, most require 150 to 200 milligrams of iron daily. It’s hard to get these levels through diet alone. You may also need to take prescription iron or an over- the-counter iron supplement until your levels are replenished.

Add these foods to your diet to get more iron and help fight iron deficiency anemia:

1. Leafy greens

Leafy greens, especially dark ones, are among the best sources of non-heme iron. They include:

 spinach  kale Oct 1st, 2019 Issue No: 205

 dandelion greens  Swiss chard

Some leafy greens such as Swiss chard also contain folate. A diet low in folate may cause folate-deficiency anemia. Citrus fruits, beans, and whole grains are good sources of folate.

When eating dark, leafy greens for iron, there’s a catch. Some greens high in iron, such as spinach and kale, are also high in oxalates. Oxalates are compounds that prevent the absorption of non-heme iron. So, while it’s beneficial to eat your greens as part of an overall anemia diet, don’t depend on them solely to treat the condition.

Vitamin C helps your stomach absorb iron. Eating leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries, may increase iron absorption. Some greens are good sources of both iron and vitamin C such as Swiss chard.

2. Meat and poultry

All meat and poultry contain heme iron. Red meat or organ meat is the best sources. Poultry and chicken have lower amounts. Eating meat or poultry with non-heme iron foods, such as leafy greens, can increase iron absorption.

3. Liver

Many people shy away from organ meats, but they’re a great source of iron. Liver is arguably the most popular organ meat. It’s rich in iron and folate. Some other iron-rich organ meats are heart, kidney etc.

4. Seafood Oct 1st, 2019 Issue No: 205

Some seafood provides heme iron. Shellfish such as oysters, clams, and shrimp are good sources. Most fish contain iron. Fish high in iron include:

 sardines, canned in oil  canned or fresh tuna  fresh salmon  fresh halibut

Although both fresh and canned salmon are good sources of iron, canned salmon is high in calcium. Calcium binds with iron and reduces its absorption. Foods high in calcium shouldn’t be eaten at the same time as iron-rich foods. Other examples of calcium-rich foods include:

 raw milk  yogurt  kefir  cheese  sardines  broccoli  tofu

5. Fortified foods

Many foods are fortified with iron. Add these foods to your diet if you’re a vegetarian or struggle to eat other sources of iron:

 fortified orange juice  fortified, ready-to-eat cereals  foods made from fortified refined flour such as white bread Oct 1st, 2019 Issue No: 205

 fortified pasta  foods made from fortified cornmeal  fortified white rice

6. Beans

Beans are good sources of iron for vegetarians and meat eaters alike. They’re also inexpensive and versatile. Some iron-rich options are:

 kidney beans  chickpeas  soybeans  black-eyed peas  pinto beans  black beans  peas  lima beans

7. Nuts and seeds

Many types of nuts and seeds are good sources of iron. They taste great on their own or sprinkled on salads or yogurt. When choosing nuts and seeds, choose raw varieties whenever possible. Some nuts and seeds that contain iron are:

 pumpkin seeds  cashews  pistachios  seeds  pine nuts  sunflower seeds

Almonds are also a good source of iron. They’re great as part of a healthy eating plan, but since Oct 1st, 2019 Issue No: 205 they’re also high in calcium, they may not increase your iron levels that much.

Takeaway

No one food will cure anemia. But eating an overall healthy diet rich in dark, leafy greens, nuts and seeds, seafood, meat, and beans can help you get the iron you need to manage anemia.

A cast-iron skillet is an anemia diet plan staple. Foods cooked in cast iron absorb iron from the skillet. When following a diet plan for anemia, remember these guidelines:

 Don’t eat iron-rich foods with foods or beverages that block iron absorption. These include coffee or tea, eggs, foods high in oxalates, and foods high in calcium.

 Eat iron-rich foods with vitamin C-rich foods, such as oranges, tomatoes, or strawberries, to improve absorption.

 Eat iron-rich foods with foods that contain beta carotene, such as apricots, red peppers, and beets, to improve absorption.

 Eat a variety of heme and non-heme iron foods throughout the day to up your iron intake.

 Eat heme and non-heme iron foods together whenever possible to increase iron absorption.

 Add foods rich in folate and vitamin B-12 to support red blood cell production.

Oct 1st, 2019 Issue No: 205

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