What is the best type of salt for a balanced diet?

Salt is a seasoning that is present in most meals. After all, it makes the food tastier. But salt consumption, depending on the amount, can be bad for your health, causing problems like high blood pressure, which can lead to heart disease and stroke.

According to nutritionist Marcelo Langsdorff, from Rio de Janeiro, the World Health Organization’s recommendation for this consumption is a maximum of five grams per day – which is equivalent to less than a teaspoon. But, among Brazilians, the amount per person reaches an average of 15 grams per day, that is, three times more than recommended.

In addition to the amount, it is also important to know how to choose the type of salt and, preferably, opt for those with lower sodium content. “If you don’t have any problems, you can use table salt, because it’s much cheaper. But, you have to be careful with the amount. For those who have hypertension, it is recommended to use light, sea or liquid salt”, he explains.

He also clarifies some details on the production and composition of 10 types of salt, so that each person can make their choice consciously and without harming their health. Check out:

Liquid salt: has 110 mg of sodium per gram. It is known to be highly pure and dissolves in water.
mineral. It has less sodium than light salt.

Light salt: has 200 mg of sodium per gram. Made precisely for people who have a problem with hypertension, because it controls the body’s water. In the composition it only has 50% of sodium chloride and the rest is composed of potassium chloride, which is diuretic. However, it is not recommended for those who suffer from kidney problems.

Himalayan Salt: It has 230 mg of sodium per gram. It has more than 80 types of minerals (such as calcium, iron, potassium, copper and iron). It is taken from a region that, in the past, was bathed by the sea. Its use is indicated to season grilled meats, salads and vegetables.

Black salt: has 380 mg of sodium per gram. It has volcanic origin. In addition to sodium chloride, it is also composed of potassium chloride and iron. The outstanding feature is the presence of sulfur. It has a sulfurous taste.

Sea salt: has 390 mg of sodium per gram. It is also obtained by evaporating seawater and is not refined. It is less processed and therefore most of the minerals are preserved. The amount of sodium is similar to table salt. Pink and black salts, for example, are examples of sea salt.

Hawaiian Salt: It has 390 mg of sodium per gram. It has a reddish-pink color, because it comes from a clayey region, rich in iron.

Smoked salt: has 395 mg of sodium per gram. It is commonly produced in France and is smoked from the smoke from the burning of oak barrels, which are used in aging wines. They are more aromatic salts.

Table salt: has 400 mg of sodium per gram. Also known as refined salt, it is the most used by Brazilians. It is obtained from the evaporation of sea water and added with iodine, as required by the Ministry of Health. It is composed of 60% chloride and 40% sodium. Despite being poor in nutrients, it has a good ability to salt.

Coarse salt: it has practically the same amount of sodium in relation to common salt. It follows the same manufacturing process as table salt, but does not go through the refinement. It is widely used to season meat, because it does not dry out the food.

Flor de Sal: has 450 mg of sodium per gram. It is the richest salt in sodium. It is taken from the most superficial part of the salt flats. They form translucent crystals and are very crispy. It is used in ready-to-eat foods to give it more crunchiness. It is not recommended by nutritionists.

According to nutritionist Marcelo Langsdorff, each person can choose the type of salt they prefer. The important thing is that this choice is in a small amount, within the recommendations.

How to prepare your own salt?

A nutritionist’s tip is to prepare your own salt with herbs. “It’s a mixture of herbs with table salt. The advantage is that the food tastes better, without the need to use as much sodium,” he explains. See how to do it:

Ingredients

• 1 tablespoon of rosemary
• 1 tablespoon of dried parsley
• 1 tablespoon of basil
• 1 tablespoon of oregano
• ½ cup of refined salt or light salt

Preparation mode

Add all ingredients to a blender or mixer and blend until blended and finer. Store in a glass container with a lid.

This is a practical and homemade option to prepare salt, however, the important thing is to pay attention to your health and choose the salt that best meets your needs.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.