< previous post             return to index            next post >

What about salt and osteoporosis?

High sodium/salt intakes may be a risk factor for numerous health conditions.  A few studies have investigated the effect of sodium on bone density.  The results have been mixed with some indicating a high salt diet reduces bone density and some finding no effect on bone density.  The main source of salt in the American diet is processed food and restaurant food.  I believe everyone should avoid extremely high intakes of salt, which can easily result from eating lots of processed and restaurant food.  The Dietary Guidelines for Americans recommends limiting sodium to less than 2300 milligrams per day or 1500 milligrams if you are 51 years or older, if you are black or you have high blood pressure, diabetes or chronic kidney disease.  The American Heart Association recommends 1500 mg. sodium per day.  Each 1/8 teaspoon of salt added in cooking or directly to food adds 291 milligrams of sodium.  

So is there any advantage to sea salt?  Many cooks find the coarse, crunchy texture and stronger, cleaner flavor of sea salt preferable to table salt.  Sea salt and table salt are processed differently.  Sea salt is obtained through evaporation of ocean water or water from saltwater lakes.  Sea salt undergoes minimal to no processing and depending on the water source, retains trace levels of minerals like magnesium, potassium, and calcium as well as other trace elements that add flavor and color. 

Table salt is usually mined from underground salt deposits and is more heavily processed which can eliminate minerals. Table salt may also contain an additive to prevent clumping or may be bleached to keep the grains all white. 

Sea salt and table salt have the same basic nutritional value except that most table salt has   iodine added.  Sea salt and table salt contain comparable amounts of sodium by weight, both containing about 40 percent sodium. 

My preference for sea salt is based on the better taste.  Data from Dr. Russell Jaffe, labeling table salt as a “most acid” food and sea salt as a “most alkaline” food, gives me yet another reason to prefer sea salt.  I also find it easier to use less salt if I use a high quality sea salt instead of table salt.

 

 

posted on 2/15/2014