New Delhi, December 11, 2025

Salt is a kitchen staple, but it’s much more than just a seasoning. Nutrition expert Lovneet Batra explains that the type of salt you use can influence your health, from thyroid function to digestion and mineral intake. Understanding the differences can help you make better choices without sacrificing flavour.

Table salt is the most common type found in Indian kitchens. It is heavily processed and stripped of natural minerals, but often fortified with iodine, which is essential for thyroid health and overall metabolism. While convenient, relying solely on table salt for minerals isn’t enough. Anti-caking agents are also added, so moderation is important.

Himalayan pink salt has become popular for its rosy hue and trace minerals such as magnesium, calcium, and potassium. These minerals are beneficial in small amounts and can enhance the nutritional quality of your diet. However, Himalayan salt lacks iodine, so it should not replace regular iodised table salt entirely. Lovneet suggests using it to add variety and flavour while maintaining a balanced diet.

Kala namak, or black salt, is rich in sulfur and has a strong, tangy taste, making it ideal for chaats and digestive recipes. Its compounds can support digestion and bile flow, making it helpful for those experiencing bloating or sluggish digestion. Because of its pungent aroma, a small pinch is sufficient.

Sea salt, harvested from evaporated seawater, retains some natural minerals and provides a cleaner taste than table salt. It can be a healthier alternative if sourced carefully, as low-quality sea salt may contain microplastics or impurities. Trusted brands with purity certifications are recommended.

Health experts stress that overall salt intake should be monitored. The World Health Organization recommends consuming less than five grams, or roughly one teaspoon, per day. Excess salt increases the risk of high blood pressure and heart disease. Using specialty salts like Himalayan pink or sea salt cannot replace iodised salt for thyroid health, so balance is key.

Combining different salts for taste and variety is safe if daily intake remains within limits and iodine is included in the diet. Gradually reducing processed foods and high-sodium seasonings can lower blood pressure and reduce heart strain in just a few weeks.

Ultimately, the choice of salt affects both taste and health. Table salt ensures iodine, Himalayan and sea salts provide trace minerals, and kala namak can aid digestion. Mindful use of these salts, along with moderation, helps maintain health while adding flavour to your 

 Not All Salts Are the Same: How Different Types Affect Your Health and Why Choice Matters

Salt is more than just a kitchen staple—it’s essential for health. Nutritionist Lovneet Batra explains that the type of salt you use can affect your body in many ways, from supporting thyroid function to aiding digestion and providing trace minerals. Choosing the right salt can make a difference without compromising flavor.

Table salt is the most common and is usually fortified with iodine, which is vital for thyroid health and metabolism. However, it is heavily processed, stripped of natural minerals, and often contains anti-caking agents. While it’s important for iodine, it shouldn’t be your only source of minerals.

Himalayan pink salt, with its pink hue, is naturally mined and contains trace minerals like magnesium, calcium, and potassium. These add small nutritional benefits and enhance flavor. But it lacks iodine, so it should be used alongside iodised table salt, not as a replacement.

Kala namak, or black salt, is sulfur-rich and tangy, often used in chaats and digestive recipes. Its compounds help improve digestion and bile flow, making it useful for bloating or sluggish digestion. Because it’s strong, a small pinch goes a long way.

Sea salt comes from evaporated seawater and retains some minerals, offering a cleaner taste. Quality matters, as low-grade sea salt may have impurities or microplastics. Always choose trusted brands.

Experts recommend keeping daily salt intake under five grams (about one teaspoon) to protect heart health and reduce blood pressure risks. Specialty salts can’t replace iodised salt entirely, so balance is key. Combining different salts for taste is safe if overall intake is monitored and iodine is included.

Choosing the right salt isn’t just about taste—it’s about health. Table salt gives iodine, Himalayan and sea salts provide trace minerals, and kala namak can aid digestion. Using them mindfully ensures both flavor and wellness in your meals.