Sea Salt: Uses, Risks, and Side Effects

Sea salt is a popular choice for seasoning in the kitchen. It has been used for centuries, and many health benefits are associated with its use.

Salt is a mineral that has many benefits. It can be used for cooking, in the bath, and as a beauty treatment. Sea salt comes from evaporated seawater and is typically harvested at the shoreline where it meets the air.


For hundreds of years, salt has been utilized as a natural seasoning. It is so essential to human survival that a part of our tongues is dedicated to tasting saltiness. On the other hand, salt has recently come under criticism and has been labeled as a harmful ingredient that should be avoided in favor of heart health.

However, not all salt is made equal, and there is a clear distinction between unrefined, mineral-rich types like sea salt and salt that has been extensively processed and stripped of all of its inherent minerals.

So, is sea salt beneficial to your health? Is there iodine in sea salt? And which ones are the most helpful to your health? Continue reading to learn all there is to know about this popular culinary staple.

What Exactly Is Sea Salt?

Although all kinds of salt, including table salt, come from a sea or a salty body of water, not all salts presently on the market come from the world’s oceans. So what exactly does it imply? Non-sea salts are often produced from underground salt deposits that have been left behind by saltwater at some time.

Sea salt is a kind of salt created by evaporating current saltwater. Evaporation occurs in two ways: open-air solar evaporation or a faster vacuum evaporation method. Some of today’s more expensive sea salts are made using the slower sun-fueled evaporation technique. When you consume a sea salt that has been processed little, you are eating a salt that is high in health-promoting trace minerals. It also contains natural tastes and colors, making it tastier and more fascinating to cook and DIY beauty products.

Sea salt may be unprocessed or refined, although unrefined sea salt is usually advised to get the most out of its health advantages. On the other hand, acceptable sea salt is cleaned to remove its trace minerals and often includes toxic dietary additives that cause the leaky gut syndrome.

Health Advantages

1. Contains a lot of trace minerals

High-quality sea salts usually include upwards of 60 trace minerals, with some kinds, such as Himalayan sea salt, containing as many as 84. Sea salts are an excellent source of micronutrients in any case.

Due to a shortage of nutrient-rich soil, it’s becoming more challenging to acquire trace minerals from the foods we consume. On the other hand, trace minerals are plentiful in our planet’s seas and oceans, from which we get a range of sea salts.

2. Maintains fluid balance and prevents dehydration

Here’s how sodium works in the body: water follows salt, so you’ll also have water retention if you consume too much sodium. At the same time, a loss of salt causes a loss of water, which may lead to symptoms like dehydration and severe thirst.

When you eat sea salt in moderation every day, you guarantee that you get enough sodium, which helps to balance your sodium-potassium ratios. Sodium and potassium are two electrolytes that work together to keep the fluid balance in your body’s cells, blood plasma, and extracellular fluid in check.

3. Electrolyte-Provided

Unrefined sea salt can maintain a significant portion of its original mineral content due to its minimal processing. In addition, many of the main electrolytes, such as sodium, magnesium, calcium, and potassium, are found in sea salt and are necessary for optimum health.

Electrolytes provide a variety of tasks, including regulating your heartbeat and enabling your muscles to contract and move. In moderation, sea salt may help prevent electrolyte imbalances, resulting in a variety of severe unpleasant effects, including some that are potentially fatal.

4. Enhances the function of the brain, muscles, and nervous system

Sea salt is necessary for healthy brain, muscle, and nervous system function since it is an excellent supply of sodium. Not only does sodium help to maintain your body’s fluid equilibrium, but it’s also necessary for the transmission of electrical impulses. What is the significance of this? So many things may go wrong if electrical impulses aren’t appropriately transmitted in the body.

The brain, muscles, and neurological system are particularly vulnerable when this communication system isn’t functioning correctly. Cellular dysfunction is caused by both too much and too little salt. So, as much as we hear about not getting too much salt in our diets, it’s equally critical that we receive enough.

5. It helps with digestion

A lack of salt in your diet may also have a detrimental effect on your digestive health. A lack of salt in your diet may cause your stomach’s hydrochloric acid (HCL) to decrease. Low stomach acid may throw your digestive system off, causing problems including heartburn, stomach discomfort, vomiting, and constipation. Because sea salt contains chloride, one of the building blocks of stomach acid, eating the correct quantity of sea salt may help your body generate the right amount of HCL.

6. Aids in the absorption of nutrients

Stomach acid also aids in absorbing vitamins and minerals such as calcium, zinc, iron, folate, and vitamin B12. As a result, consistently eating high-quality sea salt may assist your body in absorbing more nutrients from the meals you consume. This is excellent news since it is what you down and how your body processes it that provides your body with the necessary nutrients it requires regularly.

Different types of sea salt

There are many various kinds of sea salt available, each with its own set of health advantages depending on where it comes from. The following are some of the most popular types of sea salt available today:

Himalayan Salt

Many people think that Himalayan sea salt is the cleanest salt in the world. It is said to be made up of dried remains of the original, primordial sea, with a history going back to Earth’s formation.

Himalayan crystal salt, often known as “pink gold” or “pink sea salt,” is a gorgeous transparent pink that includes all of the components present in your body. Because of the high nutritional content, physicians of functional medicine say that consuming pink Himalayan salt daily may help:

  • But, first, control the amount of water in your body.
  • Maintain a healthy pH equilibrium in your cells (particularly your brain cells)
  • Reduce the symptoms of aging by improving blood sugar health.
  • Assist in the production of hydroelectric energy in your body’s cells.
  • Your digestive system should absorb food particles.
  • Encourage good respiratory health.
  • Improve your nasal health.
  • Muscle cramps should be avoided at all costs.
  • Strengthen your bones
  • Sleep hygiene is essential.
  • Encourage your libido.
  • Encourage good vascular health.
  • Drink plenty of water and eat enough potassium to keep your blood pressure in check.

Celtic Sea Salt 

Celtic Sea Salt, another historic commodity, is similar to Himalayan crystal salt’s composition and health advantages. It is collected organically in Brittany, France, near the Celtic Sea, employing a 2,000-year-old Celtic technique critical to maintaining its life-giving nutritional composition.

Celtic Sea Salt is said to be very helpful to your health and may assist with:

  • Alkalize your system.
  • Blood sugar levels should be balanced.
  • Remove any mucous that has accumulated.
  • Boost your defenses.
  • Boost your brainpower.
  • Boost your energy.
  • Maintain electrolyte equilibrium.
  • Encourage peaceful slumber.
  • Muscle cramps should be avoided at all costs.
  • Control your heart rate and blood pressure.

Interestingly, regardless of how you keep it, this salt maintains its wetness and is moist to the touch. So consider it a gentle reminder of the ocean’s origins and life-giving powers.

Other alternatives for sea salt include:

  • Fleur de Sel or Flor de Sal: This sea salt derives its name from the patterns of crystals that resemble flowers and is French or Portuguese, meaning “flower of salt.” When saltwater evaporates, this salt creates a thin, brittle crust on the surface. It was formerly used as a laxative and a salve, but nowadays, it’s mainly used as a finishing salt in cooking.
  • Flake Sea Salt (also known as Flaky Sea Salt) is a kind of sea salt that may be made naturally or via several techniques. Flaky sea salts contain tiny, flattened crystals that offer a greater surface area with less mass, resulting in a quick-dissolving and crunchy salt. They’re often marketed under the name Maldon sea salt flakes. Flake sea salt is considered to have a saltier flavor than other sea salts, although it may also contain fewer trace minerals.
  • Hawaiian salt, also known as Alaea salt, is a traditional Hawaiian salt. Alae is a natural red volcanic clay used to enhance the salt with iron oxide and give it its unique red color. It is also available in white and black sea salt variants. Unfortunately, outside of Hawaii, natural Hawaiian salt is expensive and difficult to get by.
  • Italian Sea Salt: This sea salt comes from the Mediterranean Sea near Sicily’s coast.

Other specialized sea salts, such as coarse sea salt, smoked sea salt, and iodized sea salt, are also available.

Table Salt vs. Sea Salt

Table salt and sea salt are two of the most popular salts on supermarket shelves and in spice cabinets. So, what’s the difference between table salt and sea salt?

The majority of table salt comes from subsurface salt sources. It’s highly treated to remove beneficial minerals, and it’s made by heating natural salt (such crude oil flake remnants) to 1,200 degrees Fahrenheit. Unfortunately, the chemical makeup of the substance is changed during this painful procedure, eliminating many of its potential health-promoting qualities.

Although table salt and sea salt have the same chemical formula, sea salt includes additional trace minerals such as calcium, magnesium, and potassium. Generic table salt, on the other hand, is made up of 97.5 percent sodium chloride and a 2.5 percent balance of different components, such as:

  • Anti-caking agents
  • Preventing goiters with iodine
  • To assist stabilize the iodine, use MSG and white processed sugar.
  • Sodium silicoaluminate, for example, is an aluminum derivative.

Iodine is added to table salt by most food producers, raising the danger of overeating. In addition, while most individuals tolerate increased iodine doses, it can induce thyroid dysfunction in those who are more susceptible to its effects. For these people, limiting their consumption of iodized salt is critical, and substituting a minimally processed, non-iodized sea salt for iodized salt may be a suitable alternative.

Kosher Salt vs. Rock Salt vs. Sea Salt

Even though kosher salt is one of the most widely used salt, few people are familiar with it or the distinctions between it and sea salt. The big flake size and gritty texture of kosher salt make it excellent for sprinkling straight over meals with your fingertips. In addition, because of its distinct texture, kosher salt is often used to drain blood from meat before eating to adhere to Jewish dietary rules, which is how it got its name.

On the other hand, rock salt is a kind of salt formed when seas dried up millions of years ago, leaving a concentrated quantity of salt in the Earth’s crust. Although it includes a variety of essential minerals and little to no moisture, this kind of salt is generally regarded as one of the cleanest types of salt available. Although Himalayan pink salt is one of the most well-known types of rock salt, other kinds are also available, collected from various locations throughout the globe.

Traditional Medical Applications

For ages, sea salt has been a critical component in many kinds of traditional medicine. In addition, it is mentioned in ancient Ayurvedic writings as being vital to the body’s function and development.

According to Ayurveda, salt should be unprocessed and taken in moderation to get the most significant health advantages. Sea salt is thought to have antidiuretic properties and may help calm the throat, cleanse the sinuses, maintain electrolyte balance, and detoxify.

Meanwhile, sea salt is utilized to chill the body and control water and moisture levels in Traditional Chinese Medicine. It’s also believed to improve renal health, wash toxins out of the body, and support healthy digestion.

What to Look for and How to Use

Are you looking for a place to purchase sea salt? Given its recent popularity, you can buy a broad range of sea salt brands in most supermarkets’ spice and seasoning section. Pay careful attention to the ingredients list and choose a product with the fewest additional ingredients possible to ensure the highest quality.

Once you’ve obtained some high-quality sea salt, you can begin incorporating it into your daily routine in a variety of ways. One of the simplest methods is to substitute it for table salt in your favorite recipes, main seasoning courses, and side dishes accordingly. Experiment with dishes like sea salt ice cream or sea salt caramel to add a salty burst of flavor to your sweets.

Sea salt may be used in a variety of ways, including cooking and baking. It can also be used to make DIY cosmetic treatments. For example, to get rid of dry skin, make a dead sea salt scrub using coarse sea salt, coconut oil, and essential oils of your choosing. You can also create a DIY sea salt spray for hair with only a few easy items to achieve beachy waves all year. Mix sea salt, water, and a tiny amount of aloe vera gel in a spray container for the most delicate sea salt spray.

To assist in clearing out the colon, sea salt is occasionally used in a sea salt flush or sea salt cleanse. This usually entails combining lemon juice, sea salt, and water in a bit of water and drinking it fast to aid bowel movement.


Since people need sodium to thrive, salt has always been an essential part of their lives. Thus, sea salt manufacturing may be traced back to ancient times. Because all salt originates from either dead, dried-up oceans or live seas, the history of salt is synonymous with the history of sea salt.

Moorish traders exchanged valued salt for gold in equal quantities (by weight) in the Sub-Sahara in the 6th century. Later in 1295, the adventurer Marco Polo returned from his travels with tales of the enormous value of salt coins carrying the seal of the Mongol Empire’s Great Khan. There were salt trade routes throughout the globe, the most famous of which led from Morocco to Timbuktu across the Sahara.

Salt is believed to be inextricably connected to the development of human civilization. What do you mean by that? Animals would blaze tracks to salt licks, which humanity would follow, transforming the trails into highways, and towns would spring up beside them. Thus, salt remained one of the most crucial trading commodities as civilizations spread across the globe.

The oldest known settlement in Europe was Solnitsata, which was built around a salt manufacturing plant. Solnitsata amassed riches through distributing salt across the Balkan Peninsula, according to archaeologists.

Side Effects and Risks

Even though sea salt has certain health advantages, you don’t want to consume too much of it. The kidneys secrete more water if your diet is too rich in salt, creating problems with balancing other essential electrolytes. In addition, bloating, tiredness, dehydration, weakness, irritability, and muscle twitching are all signs of too much salt in your diet.

Hypernatremia develops when your body’s salt and water levels are out of balance. Infants who have a low intake of breastmilk or formula that has not been correctly mixed, older individuals, those with diabetes or renal issues, severe burn patients, people who use diuretics, and those who consume highly processed foods are more likely to develop this disease. Intense thirst, headaches, disorientation, irritability, restlessness, and sleepiness are all possible symptoms. If you suspect you’re suffering from hypernatremia, get medical help right once.

Additionally, if you’re eliminating table salt from your diet entirely, you’ll need to make sure you’re receiving enough iodine from other foods. Iodine is found naturally in foods such as seaweed, dairy products, shellfish, and eggs, in addition to iodized salt. So if you don’t eat any of these items often, iodized sea salt may be an excellent way to ensure you get your daily dose of this vital mineral.

Last Thoughts

  • Sea salt is a kind of salt that is made through saltwater evaporation. As a result, it has a greater concentration of trace minerals and a more robust taste than other kinds of salt since it is less processed.
  • One of the significant distinctions between table salt and sea salt is that table salt is typically higher in chemicals and enhanced with iodine, in addition to being less refined and having a richer nutritional profile.
  • Himalayan sea salt, Celtic Sea Salt, Italian sea salt, Hawaiian sea salt, flake sea salt, and Fleur de Sel are just a few available varieties.
  • The primary distinction between Himalayan salt and other types of sea salt, such as flake sea salt, is that it is the purest form and has a unique pink hue owing to iron oxide.
  • There are also distinctions between sea salt and kosher salt, which is known for its big flake size and gritty texture.
  • To take advantage of its entire spectrum of benefits, substitute it for regular salt in your favorite dishes or try it in some cosmetic items by creating a DIY sea salt hair spray or sea salt scrub.

Frequently Asked Questions

What are the side effects of sea salt?

A: Sea salt has many benefits. It is a natural source of sodium and chloride, which are both essential nutrients for the body. Sea salt also contains magnesium and calcium, which help to regulate blood pressure and maintain healthy bone density.

What are the benefits of sea salt?

A: Sea salt is a type of salt that has been harvested from the ocean. It can be used in cooking and as a dietary supplement.

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