Tips and Tricks for Using Sea Salts in Healthy Cooking

Sea salt contains many minerals and it is the high mineral content that is attributed for sea salt’s various health benefits.  Sea salt is the natural form of salt and is popularly believed to be healthier than iodized salt.  Sea salt is an all-natural and sometimes can be found kosher-certified.  It is extracted through evaporation methods, crushed into various forms of fine or course granules and screened for impurities before it is packaged for sale in domestic markets.

I love to cook and I love salt so I keep many varieties of sea salt’s in my pantry at all times.  I use Celtic sea salts, Hawaiian sea saltsKosher sea saltsFluer de Sal Sea SaltsSterling sea saltssmoked sea salts, and others at hand to add fresh, bright flavor to many foods like eggs, challah, potatoes, corn, proteins, popcorn, breads, muffins and much more – even some beverages.

Naturally harvested sea salt. These salts can come in many colors and distinct flavors.

Pure sea salt’s unique flecks of color are the result of more than 50 natural trace minerals essential to human physical well-being  and includes natural iodine.


  • Add sea salt AFTER cooking your food.
  • Do not waste them on highly seasoned foods.

Katherine Zeratsky, R.D., L.D., of the Mayo Clinic states,

Sea salt and table salt have the same basic nutritional value — both mostly consist of two minerals — sodium and chloride. However, sea salt is often marketed as a more natural and healthy alternative. The real differences between sea salt and table salt are in their taste, texture and processing, not their chemical makeup.

Sea salt is produced through evaporation of seawater, usually with little processing, which leaves behind some trace minerals and elements depending on its water source. These insignificant amounts of minerals add flavor and color to sea salt, which also comes in a variety of coarseness levels.

Table salt is mined from underground salt deposits. Table salt is more heavily processed to eliminate trace minerals and usually contains an additive to prevent clumping. Most table salt also has added iodine, an essential nutrient that appears naturally in minute amounts in sea salt.

By weight, sea salt and table salt contain about the same amount of sodium chloride. Your body needs only a couple hundred milligrams (mg) a day to stay healthy, but most people get far too much — mostly from sodium in processed foods.

Further the Clinic reminds us that regardless of which type of salt we prefer, keep sodium consumption between 1,500 and 2,300 mg of sodium a day.  People with high blood pressure, African-Americans and anyone middle-aged or older should keep salt intake levels at the low end of this range.



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