Salt is good for you?!
Perhaps you’ve heard some of the buzz in the health blog world about salt. Perhaps you are asking yourself, salt is good for me? Yep, it is! The idea is contrary to the pretty blatant lies told to us by the American Heart Association… and thank goodness, because salt makes food taste amazing.
There is no need to suffer through bland, unsalted meals in the sake of health. Here are 12 reasons why salt is good for you:
1. The premise that salt leads to hypertension has never been scientifically supported. On the contrary, studies show that a reduced-sodium diet leads to health issues. In one study, subjects consuming less than 2300 mg. (the recommended daily allowance) of sodium per day had significantly higher mortality rates (meaning a higher risk of death) than the subjects consuming 2300 mg. or more sodium per day.
2. Salt aids blood sugar control by improving insulin sensitivity. A low-salt diet increases insulin resistance and even moderate dietary salt restriction is shown to cause systemic insulin resistance (study #1 and #2).
3. Salt is a natural antihistamine. A pinch of salt sprinkled on the tongue may help improve an allergic reaction or an asthma attack (source).
4. Your body needs salt to maintain the proper stomach pH. Stomach acid is hydrochloric acid and salt is sodium chloride. Proper stomach acid levels are absolutely foundational for good digestion, but 90% of Americans have low stomach acid. Learn how to correct low stomach acid naturally.
5. Salt lowers adrenaline spikes. Adrenaline is a necessary and important stress hormone, but it is just that… a stress hormone. When adrenaline patterns are out of rhythm, it takes a toll on the body (source).
6. Salt improves sleep quality. It boasts anti-stress and anti-excitatory qualities due to its suppression of stress hormones and it increasing of the metabolic rate. This may explain why many people report that a low sodium diet interferes with sleep and an adequate amount of dietary salt improves sleep quality.
Interestingly, if you often wake up with your heart pounding between 2 and 4 AM, it is probably because of an adrenaline spike. The most important change is to reduce both physical and mental stress, as well as eating a healthy diet. But one immediate fix to help you go back to sleep is just a pinch of salt and sugar (or salt and honey, if you prefer) sprinkled on the tongue to calm the adrenaline peak (read more about it in this book!).
7. Adequate salt consumption encourages a healthy weight and fast metabolism. First, one study showed that increased salt intake leads to an increase in the elimination of cortisol and lower blood cortisol levels. Imbalanced or excess cortisol means weight gain and a stagnant metabolism.
8. Salt supports thyroid function by reducing circulating stress hormones. For example, cortisol is anti-thyroid, but salt combats excess cortisol.
9. Salt supports hyperosmolarity of the extracellular fluid. Slight hyperosmolarity–more solutes in the extracellular fluid than in the cell–actually increases the cell’s metabolic rate (source). That means salt can speed up your metabolism! On the other hand, when the extracellular fluid is hypo-osmotic in relation to the cell, it impairs the breakdown of proteins and glucose and thereby lowers the cell’s metabolism.
10. Increased sodium intake also correlates with increased thermogenesis–heat production by the body (the study is here).
11. Adequate salt supports balanced hormones. Hormone and nutrition researcher Ray Peat explains the correlation between the salt-regulating hormone aldosterone and mineral loss:
One of the things that happen when there isn’t enough sodium in the diet is that more aldosterone is synthesized. Aldosterone causes less sodium to be lost in the urine and sweat, but it achieves that at the expense of the increased loss of potassium, magnesium, and probably calcium… Magnesium deficiency is extremely common, but a little extra salt in the diet makes it easier to retain the magnesium in our foods.
12. Salt makes food taste good. Salt adds a satiety factor to food and makes meals enjoyable. Adequate salt content of food makes it easier to enjoy quality instead of quantity, thereby encouraging mindful eating and weight management.
What salt is best?
Salt is good for you if it is the right type. With that said, regular processed salt is better than no salt, that’s for sure. But the better option is unrefined salt, which is rich in trace minerals and free of additives.
I had the opportunity to speak with a salt expert at Real Salt, and I asked him how the popular types of unrefined salt compare. We discussed Real Salt, Himalayan Salt and Celtic Sea Salt. As it turns out, these salts share an extremely similar mineral profile. While some producers of himalayan salt boast that their salt contains 84 trace minerals, that is a false marketing claim. These three types of unrefined salts all contain about 60 important trace minerals, although the amounts of minerals vary slightly from salt to salt.
Oh, this is obvious but I should say it anyways… don’t rely on high-sodium processed food for salt! That is not a good source of sodium. Make food from scratch and salt it yourself.
How much salt should I eat?
Food should be salted freely and to taste. When the metabolism is slow and the thyroid is not optimally functioning, it may be beneficial to consume extra salt whenever possible. This could include salting all beverages and using liberal salt when cooking and baking.
If you have kidney disease or hypertension, it is a good idea to consult with a medical practitioner before increasing salt intake.
Most importantly, listen to your body. Let your salt craving and desire for seasoning dictate how much salt to consume.
Have you been on a low-sodium diet? How does salt fit into your life now?
I was on a low salt diet for years as per doctor’s. My health suffered greatly because of it. I ended up in the hospital several times for heart rhythm issues. My pulse rate and blood pressure was extremely slow. Finally seeing a rhythm specialist and my cardiologist, they recommended I increase my salt intake greatly – “as much as I wanted”. The result is that I have not seen a doctor nor had a rhythm issue since. I feel better than I have in years. I eat plenty of salt now.
I had the same problem. I was very mildly hypertensive, and my medical doctor put me on a low-dose blood pressure pill that contained a diuretic.
I was also taking a low-salt diet and working out five days a week in a hot and humid climate.
The resulting electrolyte imbalance nearly killed me. I suffered for two years with palpitations, a body pH way too low, rashes, extreme fatigue, etc.
All of my blood test showed that I was on the “low side of normal” for all of my electrolytes. I knew there was something wrong with that. So I started supplementing with magnesium and then eventually sea salt. I even add a quarter teaspoon to every liter of water I drink.
All of my issues cleared up within a couple of weeks. Even my eyes whitened and my gum health improved.
do not eat it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Only for Those who have not evolved as human being! Salt has been a vital part of our diet and metabolic processes from past millions of years. Medical science has done great research for making people sick and dependent on medicines they sell. Please don’t support their intentions.
Do not prove Your ancestors fool!
Thank you.
Several observational studies have linked high salt intake with an increased risk of stomach cancer. This may be caused by several factors.
Bulllllshit
lol
Be Serious.
Excellent article! Basically confirms everything that took me nearly two weeks to hunt down on the topic of salt. Sorry to see the usual ‘professional objectors’ throwing their oar in again, like they do on every topic everywhere… so tiring.
But thanks for a great article, I know it will be very useful for everyone with general common sense who knows it’s obvious they should run things past their doctor/ homeopath or whomever holds their health beliefs if they have any doubts and or conditions.
See barbara oneil on you tube about this topic aswell you also will be amazed !, how little we know about our own needs ! .
What if you have kidney disease and your kidney Doctor does not even want you to use salt? Is there some argument, besides your article, to refer her to to get her opinion? How about the product put out by Morton Salt Co.? Will this give you the necessary benefits of salt?
H.P.
I would stay away from Morton Salt (too processed) and stick with unrefined salts like sea salt that have all the natural minerals.
I will give medical comments:
The right quantity for the body is 2,6 grams of sodium in salt taken EVERY DAY. If you take more it is no good, if you take less is no good too. ♤
The best salt is the BLACK SALT from India (Himalaya), it is called KALA NAMAK. You can find in dietetic foods shops.
Search in google for more details.
I wish you the best.
So I have been eating sea salt for a year or 2. I’m low on iodine …just recently found out. I cannot eat eggs. So would it be a good idea to add back in processed salt for now?
Hi John Stallings here I want to know is salt good for me cuz I’m wonder how much salt i am diabetic type 2 .????
i dont know ive been getting salt from cooked food in i notice no change, im a runner notice no difference, so, thats me
I think intake would depend on your weight and body composition. A big guy with loads of muscle could need 10 grams a day while someone small might only need 2 or 3.
I noticed you never mentioned age and that is a very important factor. I am 77 years of age, and have been told by weight management, doctors and others that I should keep my sodium/salt at 1200mg a day.