Himalayan pink salt is a variety of rock salt characterized by its pink hue due to trace minerals, but it shares the same nutritional profile as other types of salt. While your body requires salt for proper functioning, consuming too much can lead to serious health consequences.
Jump to Key Takeaways:
Salt mainly consists of sodium and chloride. All kinds of salt, including Himalayan pink salt, can elevate blood pressure by promoting water retention in the circulatory system. This increases the workload on your heart as it pumps blood throughout your body.
High blood pressure is a significant risk factor for heart disease, heart attacks, and strokes. Certain individuals are particularly sensitive to salt, but most Americans consume more than the recommended amount.
Salt manufacturers began iodizing table salt in 1924 to combat iodine deficiency. Substituting iodized table salt with Himalayan pink salt could potentially lead to iodine deficiency since it is not iodized. Iodine deficiency can result in severe health issues, including enlarged thyroid (goiter) and congenital disorders.
While rare today in the U.S., iodine deficiency was once widespread before the practice of iodizing table salt began. Food manufacturers do not typically iodize salt in processed foods. You can still obtain iodine from dietary sources such as fish like cod or tuna, and dairy products like milk and cheese.
Himalayan pink salt is mined in Pakistan within the Salt Range near the Himalayas. The pink color comes from trace minerals that are not nutritionally significant.
Excessive salt intake disrupts the body's balance of sodium and potassium, essential electrolytes for kidney function. Potassium helps eliminate excess sodium, but overconsumption may lead to:
- Weakness and fatigue
- Fluid buildup around the heart or lungs
- Nausea and vomiting
- Irregular heartbeat
- Confusion
- Pain
- Swollen ankles
If you have kidney disease, an imbalance could exacerbate your condition.
Salt consumption can cause fluid retention in the digestive system, leading to bloating and discomfort. A high-fiber diet may also contribute to bloating, so reducing salt intake might alleviate gastrointestinal distress.
Fluid retention can result in swelling (edema), particularly in the face, hands, and feet.
Overeating salt can disrupt your body's electrolyte balance. Electrolytes like potassium and magnesium carry electrical charges vital for heart and muscle function. An imbalance affects these functions and impairs protein and carbohydrate metabolism.
A diet high in sodium can lead to calcium being flushed out, essential for strong bones. Without sufficient calcium, your body may extract it from your bones, leading to osteoporosis or fragile bones.
Himalayan pink salt is less processed than standard table salt, potentially containing toxic materials like heavy metals.
In addition to sodium, the salt might contain possible toxins such as aluminum, chromium, mercury, lead, and nickel. While these are typically present in low levels, frequent consumption could accumulate them in your body.
Sole water, made from dissolving pink Himalayan salt in water, claims various health benefits like aiding weight loss, improving sleep, and reducing stress. However, there's limited evidence suggesting it differs significantly from other forms of salt water. The primary effects pertain to hydration, fluid balance, and hormonal impacts.
A small study suggests that consuming saltwater may help long-distance runners reduce their need for hydration during races due to better water retention. Typically, electrolyte-containing sports drinks serve this purpose.
Proponents argue that pink Himalayan salt contains additional minerals. One study found it had higher levels of calcium, iron, and magnesium than white table salt, albeit in quantities too small to have significant nutritional benefits.
To see a noticeable difference, you would need to consume about 6 teaspoons of salt per day, which is six times the recommended daily sodium intake. The US dietary guidelines advise an adult limit of no more than 2,300 mg of sodium daily, or approximately one teaspoon. The American Heart Association suggests an ideal daily limit of 1,500 mg.
Many Americans average around 3,400 mg of sodium per day, with about 70% coming from processed foods and restaurant meals. The remaining amount comes naturally in foods or is added during cooking.
Himalayan pink salt may have less sodium than some other salts (about 420 mg per 1/4 teaspoon compared to 582 mg in table salt), but it still contains a substantial amount of sodium.
- Himalayan pink salt has high levels of sodium and trace minerals present in quantities too small to be nutritionally beneficial, lacking iodine that helps prevent iodine deficiency
- Consuming excessive amounts of any type of salt increases the risk of heart disease, heart attacks, and strokes, as well as other health issues such as bloating, swollen hands, feet, or ankles
- Most Americans consume more salt than recommended, primarily obtained from processed foods and restaurant meals