Is Celtic Sea salt better for your family?

Over recent years, there has been a boom in the different types of salt available.  From Celtic Sea Salt to Himalayan Pink Salt, all are promoted with the promise of extra health benefits, but does the science stand up to the claims? And are these types of salt worth your hard-earned money?

In this blog, our resident Dietitian Lucy Upton, will cover;

• What is the difference between these types of salt?
• Are any proven to be better for your health?
• How much salt should your family be consuming?

What is the difference between these types of salt?

First things first, it’s essential to understand that marketing, branding, and sleek packaging aside, at the end of the day, all salt is primarily the same chemical compound  – sodium chloride (NaCl). Whether it’s Celtic Sea Salt, Himalayan Pink Salt, or basic table salt, the core ingredient doesn’t change. And regardless of type,  it’s something we should all be mindful of in our diets, as in the UK, research shows that a significant proportion of both adults and children are exceeding recommended salt intakes, which can have health consequences such as high blood pressure.

The main difference between various types of salt lies in where they come from (are sources) and potential uses. For example,

• Table Salt  – This is the most common type of salt found in kitchens and processed foods. It’s highly refined, meaning impurities and trace minerals are removed. Table salt often contains added anti-caking agents and, in some cases, may be fortified with iodine (called iodised salt)
• Sea Salt (including Celtic Sea Salt) – This is derived from evaporated seawater; sea salt tends to be less processed and may contain trace minerals like magnesium, potassium, or calcium, which can slightly influence flavour and colour. 
• Himalayan Pink Salt – This is mined from ancient salt deposits in Pakistan; it’s often praised for containing trace minerals that give it its pink hue. 

Are any types of salt proven to be better for your health?

While the appeal of the extra minerals and trace elements often promoted in products like Celtic sea salt is used to persuade you that it’s a more healthful product, the reality is that you would have to consume vast quantities of these types of salt to actually achieve any benefit from them.  In fact, the amounts you’d need to consume would risk detrimental health effects, way beyond the benefit of the mineral content – especially when minerals like magnesium or calcium can be found in many other food types.  In short, the biggest differences between salt types are in texture, flavour, and processing, not health impact. What really matters is how much salt you’re eating, not necessarily which type.

How much salt should your family be eating?

While salt is a mineral we all need to survive, in the UK, salt is a part of our diets that we should all keep an eye on, both for ourselves and for our children.  The latest National Diet and Nutrition survey found that, in the UK, an adult’s average salt intake was 8.4 g/day, which is approximately 40% higher than the government’s recommended maximum of 6 g/day.  Data has also shown that up to 76% of children exceed recommended salt intakes.  Excess salt intake, especially over time, is a concern for health, with robust scientific evidence showing strong links to high blood pressure, heart disease and strokes.   In the UK, recommendations for daily maximum salt intake are set according to age:

A large proportion of the salt we eat does not come from adding it at the table, but from “hidden salt” already present in everyday foods such as bread, breakfast cereals, processed meats, cheese, sauces, and ready meals. To manage your family’s intake, here are my top recommendations;

1. Avoid adding salt to food (especially if cooking for kids too) – if adults want this added to a meal, do so after tasting – and work on adding less over time
2. Check nutrition labels of your food – those with more than 1.5g salt (0.6g sodium per 100g are considered high in salt, whilst those with 0.3g/salt or less are low.
3. Cook from scratch where possible, and be mindful of which and how many processed foods, especially ultraprocessed foods (which can often be higher in salt) are included in your family’s diet.
4. Swap stock cubes for low or ‘no-salt’ stock cubes, and instead try adding herbs and spices to meals for flavour