Types of salt, their benefits, harms and uses

Salt, a white or colored gem extracted from the earth or the sea, plays a dual role in human life: it is both a source of life and a threat to health. A precise understanding of this substance—from its source to its chemical composition and effects on the body—is essential for a healthy and vibrant life. As a natural preservative, it was used to preserve meat and fish before the invention of the refrigerator.

Salts are not just simple chemicals; they encompass a world of diversity, each with its own unique characteristics, imparting distinct flavors and textures to food and sometimes offering different therapeutic properties. This diversity stems from the source of extraction, harvesting methods, and refining processes and additives.

What are the types of salt and their properties?

1. Refined Salt (Table Salt):
Table salt is the most common salt found in kitchens and is easily accessible. Its refining process is very precise and targeted. In this process, raw salt extracted from salt mines is purified through complex steps including washing, dissolving, filtering, and recrystallization to remove impurities and other minerals like calcium, magnesium, potassium, and sulfates. The result of this refining is the production of very fine, uniform, and pure sodium chloride crystals.
To enhance public health and prevent diseases caused by mineral deficiencies, substances like iodine and anti-caking agents are usually added to refined salt. Iodine is a vital mineral for the proper functioning of the thyroid gland and preventing diseases like goiter. Anti-caking agents also prevent salt crystals from sticking together and forming hard lumps, making it easier to store and use.
Due to its high purity and fine grains, refined salt has an intensely salty and relatively sharp taste. Its texture is very fine, powdery, and uniform, dissolving easily in food and flavoring quickly. This makes it suitable for everyday cooking and uniform mixing in spices. It is used in everyday cooking, preparing various sauces, marinating meat and poultry, and as a main seasoning in many dishes. It is also widely used in the food industry for preserving foods like pickles or salted fish.

2. Sea Salt:
Sea salt is a direct product of the evaporation of seawater. Its production process is traditionally done in shallow, man-made ponds. Seawater is directed into these ponds, and under sunlight and wind, the water gradually evaporates, leaving behind salt crystals. In this method, unlike refined salt, all the natural minerals present in seawater, including potassium, magnesium, calcium, sulfur, and trace amounts of other minerals like zinc, iron, and manganese, remain along with sodium chloride. These minerals give sea salt diverse flavors and colors.
Sea salt is found in various colors, primarily due to its mineral impurities. White indicates higher purity, while pink, gray, or even black colors result from the presence of iron oxide, algae, or other minerals.
Sea salt is mainly extracted from three sources: seas, lakes, and salt mountains. Sea salt is purer than lake salt, and lake salt is purer than mountain salt.
Due to the presence of minerals, sea salt has a more complex and milder flavor than refined salt. Some describe it as slightly sweeter or with a marine taste. Its texture is usually coarser, more irregular, and sometimes crystalline and glassy, creating a different sensation in the mouth. While salt plays a vital role in the body, excessive consumption can lead to serious health problems. Balance in salt consumption is key to benefiting from its advantages and avoiding its harms.
Coastal countries or countries with large salt lakes have the highest production of sea salt.
The most important sea salt harvesting areas in Iran are: the shores of the Persian Gulf and the Sea of Oman, and Lake Urmia. Other major sources are in India (Gujarat), China (eastern and southern coasts), western and southern Australia, the USA (California and Utah coasts), Italy (Sicily and Sardinia coasts), Spain (Mediterranean coasts and the Balearic Islands), and Mexico (Yucatán Peninsula).

3. Kosher Salt:
Kosher salt gets its name from its historical role in the koshering process of meat, i.e., drying. In the past, Jews used this method to dry and preserve meat for future consumption. Kosher salt, with its larger grains, draws moisture out of meat faster, which is part of the koshering or curing process.
Kosher salt has a light texture but large grains and dissolves quickly. Instead of cubic crystals, kosher salts have flat, flaky crystals, and some brands may have hollow pyramidal shapes. This salt has properties similar to regular salt, but its most important feature is its high adaptability. Also, its distribution is much easier because the grains are very large and coarse. It is used to flavor food at any stage of the cooking process, especially for salting meat before cooking. Kosher salt is made only from sodium chloride. It often contains no additional minerals, including iodine, magnesium, or potassium, and lacks anti-caking agents.
Kosher salt is 100% pure and, unlike other types of salt (whether refined or unrefined), contains no anti-caking minerals or iodine. Also, sea pollutants are not present in kosher salt because it is mined on land.
Kosher salt is commonly found in the United States and Canada, and its use in the cuisine of these regions is very common. This type of salt is favored by many chefs and home cooks due to its specific crystalline structure and the absence of iodine and anti-caking additives.

4. Himalayan Salt (Pink Salt):
Himalayan salt, mostly mined from salt mines in the Punjab region of Pakistan, near the Himalayas, has been one of the most popular types of salt in recent years. Its primary source is the ancient Makran salt lake, formed about 250 million years ago. The unique pink color of this salt is due to the presence of small amounts of iron oxide (rust) and about 84 other types of minerals that have been embedded in the salt's crystalline structure over millions of years. Since this salt is extracted from deep within the earth and has not been exposed to modern environmental pollution, it is considered a clean and pure salt.
Himalayan salt contains a wide range of trace minerals. Although their amounts are very small, some believe they add to its nutritional value and health benefits. These minerals include potassium, magnesium, calcium, sulfur, and other metals like zinc, copper, and manganese. Pink Himalayan salt generally has a milder and softer taste than refined salt, with some describing its taste as slightly sweet and balanced. Its texture is usually coarse, crystalline, and sometimes in small mountain-like shapes. This texture gives it a special beauty when crushed in a mortar or salt grinder.
Besides being used as a seasoning and flavoring in foods, Himalayan salt is used to decorate food due to its beautiful appearance and unique color. It is used in making salt blocks for serving food, salt lamps, and also in skincare products like bath salts.
Pink Himalayan salt, known for its unique color and mineral properties, is mainly found in a vast area of the Himalayan mountains. The largest and most well-known mines of this rock salt are located in Pakistan, particularly in the Punjab province. This region is recognized as the world's primary exporter of pink Himalayan salt.
Besides Pakistan, limited deposits of this type of salt exist in countries like India, Nepal, Bhutan, Bangladesh, and Afghanistan, but the fame and production volume of this product are traditionally tied to the mines of Pakistan.

5. Celtic Salt (Grey Salt):
Grey salt or marsh salt, harvested from the Brittany region of France, particularly from the coasts and salt ponds of Guérande, is known for its unique grey color. Its harvesting process is completely traditional and manual, using special wooden tools to prevent contamination.
Its grey color is due to the presence of specific minerals like clay, algae, and other trace elements that are added to the salt during the evaporation process. This salt also has higher moisture content than other types of salt and is somewhat wetter.
Celtic salt has a higher concentration of minerals like magnesium, calcium, and potassium compared to refined salt, which contributes to its flavor and properties. Its taste is described as rich, complex, and slightly salty, with a mild, marine aftertaste. Its texture is moist, soft, and has grains that create a pleasant sensation in the mouth.
Celtic salt is used as a finishing touch on various foods, including steamed vegetables, meat, fish, and even desserts, to add a layer of flavor and texture. It is also used in the cooking and flavoring process.
Celtic salt is found in some coastal areas of Portugal, the Mediterranean coast and Andalusia, in Canada, Iceland, and France.

6. Fleur de Sel:
Fleur de Sel means "flower of salt" in French. This salt is considered one of the most luxurious and expensive types of salt in the world. This type of salt consists of a very thin and delicate layer of crystals that form on the surface of salty water in salt ponds, especially in coastal areas of France like Guérande, under very specific weather conditions (without strong wind and with suitable humidity). Its harvesting is completely manual and done using special tools called lousettes, a process that is very delicate and sensitive and must be done with great care to avoid breaking this delicate layer.
Fleur de Sel crystals are very fragile, thin, and flaky, with relatively high humidity. These characteristics contribute to its unique texture when chewed.
The flavor of Fleur de Sel is very subtle, mild, and balanced, and not at all harshly salty. This salt gives a sensation of crispness and freshness to food and highlights the flavors of the main ingredients rather than masking them. Due to its value and specific taste, Fleur de Sel is mainly used as a finishing salt. That is, after cooking, a small amount is sprinkled on the surface of the food to complete its flavor and texture. This salt is used for serving various grilled meats, fish, vegetables, salads, and even in some desserts like salted caramel or chocolate.
The main harvesting areas are in France (Guérande in the west is the world's most famous source), Camargue in southern France, Île de Ré on the west coast, Brittany, Portugal (Algarve), Spain (Ibiza and Mallorca, Balearic Islands), Italy (Sardinia and Sicily coasts), Greece (Aegean Sea islands), and Madagascar.

Types of Salt Tablets and Their Applications in Various Industries:

Salt tablets are divided into two categories: edible and industrial, each with its own features and applications. Choosing the right type of these tablets is very important.
Edible salt tablets are made from edible salt and are used for household purposes and are safe. These tablets are used in home water purification systems to reduce water hardness, improve the taste and quality of drinking water, and even in cooking.
Industrial salt tablets are produced for industrial uses and large-scale water purification processes. They are used in water softening systems in various industries such as refineries, power plants, pharmaceutical industries, and chemical manufacturing plants.
Industrial salt tablets are made from impure salts or salts with lower purity grades and are not suitable for human consumption.
Due to their specific characteristics, industrial salt tablets are used in industrial water purification and softening processes, helping to reduce scaling and prevent system blockages, improving efficiency. These salt tablets are usually produced in fixed, compact sizes and have special physical properties.

What is iodized salt and how does it differ from non-iodized salt?

Iodized Salt:
A specific amount of iodine compounds (like potassium iodide or potassium iodate) is added to iodized salt. Iodine is an essential nutrient for the body, and the thyroid gland needs iodine to produce thyroid hormones. These hormones play a vital role in regulating metabolism, growth, and body development (especially in children and fetuses).
In many parts of the world, the soil and consequently agricultural products do not have sufficient iodine. Therefore, to prevent diseases caused by iodine deficiency such as goiter (enlargement of the thyroid gland), mental retardation (in children), and fertility problems, iodine is added to salt. This is a simple and effective strategy to provide the iodine needed by society.
Iodized salt may have an expiration date because iodine can degrade over time, especially if exposed to light, heat, or moisture. It is best stored in a cool, dry place away from light.
The use of iodized salt has become mandatory in some countries, making iodized salt an important public health tool.

Non-Iodized Salt:
This salt is only sodium chloride, and no iodine is added to it. It is usually used for industrial purposes, some specific cooking recipes (where the taste of iodine might be disliked), or in regions where people get enough iodine through their diet. If an individual does not get enough iodine from other sources (like seafood, dairy, or supplements), long-term consumption of non-iodized salt can lead to iodine deficiency and related health problems. Non-iodized salt usually does not have an expiration date because it is chemically more stable.
Non-iodized salt is pure salt (sodium chloride) marketed without added iodine compounds. It is used in food industries like bread, cheese, and pickle production because iodine might cause issues in fermentation and chemical reactions. It also has applications in pharmaceutical and chemical industries.

Most Important Benefits of Using Salt:

• Maintaining Fluid and Electrolyte Balance: Sodium, a main component of salt, plays a vital role in regulating fluid balance inside and outside body cells. This balance is essential for maintaining blood volume, blood pressure, and proper kidney function. Electrolytes, including sodium and potassium, help conduct electrical currents in the body, which is necessary for various cellular functions, including nerve signaling and muscle contraction.

• Transmitting Nerve Signals: Sodium ions play a key role in generating action potentials in nerve cells. These action potentials are electrical waves transmitted through nerves, causing muscle contractions, sensory information processing, and brain function. Without sufficient sodium, the body's ability to send and receive nerve messages will be impaired.

• Muscle Function: Sodium, along with calcium and potassium, is involved in the process of muscle contraction and relaxation. These minerals help regulate the flow of ions through muscle cell membranes, which is essential for movement and maintaining muscle tone.

• Thyroid Health (in iodized salt): Iodine is an essential nutrient that the body needs to produce thyroid hormones. Thyroid hormones play an important role in regulating body metabolism, growth and development, and regulating body temperature. In areas where soil and food sources lack sufficient iodine, adding iodine to salt is an effective strategy to prevent iodine deficiency and related diseases such as goiter, hypothyroidism, and mental retardation in children.

• Enhancing Food Flavor: Salt is one of the strongest and most universal flavor enhancers. Its ability to enhance and balance other flavors in food has given it a special place in food cultures worldwide. Salt can reduce bitterness, increase sweetness, and generally make the overall flavor of food more pleasant.

• Role in Digestion: Salt plays a role in the production of stomach acid (hydrochloric acid), which is essential for digesting food, especially proteins.

What are the disadvantages of excessive salt use?

• High Blood Pressure: Excessive sodium intake is a major factor in increasing blood pressure. Sodium causes the body to retain more water, which increases blood volume and puts more pressure on blood vessel walls. High blood pressure is itself a dangerous risk factor for heart disease, stroke, and kidney failure.

• Increased Risk of Heart Disease and Stroke: Over time, high blood pressure caused by high salt intake damages blood vessels, reduces their flexibility, and paves the way for the formation of fatty plaques. This condition significantly increases the risk of heart attacks and strokes.

• Kidney Problems: The kidneys are responsible for filtering and excreting excess sodium from the blood. Consistently high salt intake increases the workload of the kidneys and can damage them over time, reduce their ability to regulate fluids and electrolytes, and increase the risk of chronic kidney disease.

• Osteoporosis: High sodium intake can increase calcium excretion through urine. Since calcium is essential for bone strength, decreased calcium levels in the body may increase the risk of osteoporosis in the long term.

• Bloating and Edema: Sodium increases the body's ability to retain water. When you consume a lot of salt, the body stores more water in the tissues, leading to a feeling of bloating, swelling in the limbs (especially the feet and ankles), and temporary weight gain.

• Digestive Problems: In some people, excessive salt consumption can irritate the stomach lining and lead to symptoms like heartburn, abdominal pain, and even in severe cases, stomach ulcers. It can also exacerbate symptoms in people with inflammatory bowel disease.

• Increased Thirst: High salt intake thickens the blood and signals the brain that more fluids are needed to dilute it, leading to a feeling of thirst.

Which countries are the largest producers and exporters of salt in the world?

China, with a production of 53 million tons of salt in 2023, is the world's largest salt-producing country. In the same year, salt production in the United States, as the second-largest producer, reached 42 million tons. The top 10 salt-producing countries in the world in 2023, in order, are: China, USA, India, Germany, Australia, Canada, Chile, Mexico, Turkey, Russia.
The Netherlands leads the world's largest salt exporters, followed by Germany, Canada, India, and the United States, which accounted for 43.1% of total international salt exports worth $1.55 billion in 2022. Many of these countries, like the Netherlands and Tunisia, are not among the world's largest salt producers but are still major producers and exporters of salt.
Tunisian salt is considered one of the best natural salts in the world. Tunisia produces about two million tons of high-quality salt annually, consumes about 100,000 tons, and exports the rest.
China and the United States are two major salt-producing countries, but due to high domestic demand, they are also two of the world's largest salt importers, as salt is a fundamental component in many industries, especially chemical and food industries.

What are the most important export destinations for salt from Iran?

Iran has rich and diverse salt reserves. Its main sources are: Lake Urmia, Lake Qom, mountain salt mines like the Garmsar mine (the largest salt mine in the Middle East), and the shores of the Persian Gulf and the Sea of Oman.
Salt from Lake Urmia, due to its high concentration of salts, is one of the purest natural salts in the world and has therapeutic and tourism applications.
Iran is among the top 15 salt-producing countries in the world, with an annual production capacity of several tons. It exports part of its production to neighboring countries like Iraq, Afghanistan, Pakistan, and the Persian Gulf countries due to geographical proximity and low transportation costs.

Which companies are the largest salt producers in Iran?

Pars Namak Kaveh, Namak Sefid Delyan Sadef, Tehran Salt Factory, Gol Namak Factory, Semnan Salt, and Pâyband Salt Company are involved in the production of edible and industrial salt.

Iran, due to its large rock salt mines and lake salt resources, is a self-sufficient country in salt production and is considered an exporter. It has little need to import salt. Only in specific cases might it import limited amounts of specially processed or high-quality salts like Fleur de Sel.
Some factories may import additives or iodine compounds for salt enrichment from abroad, but raw or refined salt is not imported.