Tag: Minerals

Is This Table and Cooking Condiment Worth the Added Expense?

by Kelly R. Smith

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Looking at most recipes, there are commonly five kinds of salt you will see–table salt, kosher salt, sea salt, Celtic salt, and pink or Himalayan salt. In all honesty, I don’t find much difference in flavor between them. The choice you make boils down to personal taste, price, degree of cultural hipness as you describe your dish to your guests, and other factors.

What Makes Himalayan Salt Different?

The most obvious characteristic is that it is, well, pink! I’m not a big fan of the color pink (there’s my toxic masculinity showing again!) but this condiment wears it tolerably well. The two most important distinctions are its origin and its health benefits.

According to Fooducate, “Himalayan salts is actually not from the Himalayas. It is sourced from the Khewra Salt Mine in Pakistan, about 300 miles to the west of the Himalayan Mountain Range. This salt mine is the second largest in the world, and has been a source of salt for over 2000 years. Despite this lengthy history, the “Himalayan” brand gained popularity in the Western world only in the past 15 years.”¹

What are the Health Benefits of Pink Salt?

People have made many nutrition claims about Himalayan salt over the years. Some insist salt lamps help purify the air. Some say it can detoxify the body of heavy minerals. Some (optimistic) mountebanks have even suggested it can increase libido.

Iodine naturally occurs in Himalayan salt. The chemical element iodine is necessary for the proper functioning of our thyroid gland.²
It is about 96% sodium chloride, the same as table salt. This is what makes it conveniently interchangeable with table salt in, say, your favorite whole wheat bread recipe.
The remaining 4% are potassium, calcium and magnesium, as well as tens of additional trace minerals.
It prevents hyponatremia, meaning low sodium levels in the blood. Eating enough sodium through a healthy diet is vital to preventing this dangerous and painful condition.
It plays an key role in your small intestine’s ability to absorb chloride, amino acids, glucose, and water.
Sodium also assists your stomach in breaking down food which releases nutrients for absorption.

So, despite having trace minerals that other salts might not, do the health benefits really register or is it all just marketing hype? WebMD says, “research has not demonstrated that Himalayan salt has any unique health benefits compared to other dietary salt. The mineral impurities that give it a pink color, often promoted as healthful, are far too low in concentration to be nutritionally beneficial. You would have to eat a lethal amount of sodium to achieve helpful quantities of the other minerals.”³

Additional Reading

Resources

Fooducate, Himalayan Salt – 10 Things to Know, https://www.fooducate.com/community/post/Himalayan-Salt-10-Things-to-Know/57A355B1-7CE7-3C26-48D8-A9A1BBA83175
Steve Fentress, Moment of Science, Why Does Table Salt Contain Iodide?, https://indianapublicmedia.org/amomentofscience/table-salt-iodide.php
WebMD, Himalayan Salt: Is It Good for You?, https://www.webmd.com/diet/himalayan-salt-good-for-you#1

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Insufficient Nutrition Can Be Robbing Your Optimal Health

by Kelly R. Smith

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So what exactly are nutraceuticals? According to Dictionary.com, they are, “a bioactive compound occurring as a food component, additive, or product, including vitamins, dietary fiber, herbal extracts, carotenoids, and probiotics: nutraceuticals are said to promote health and well-being, allegedly helping in the prevention and treatment of disease.”¹

So basically, these include dietary supplements as well as basic foods. Ideally, we would get all necessary minerals and nutrients via the food groups but this is rarely the case due to lifestyle. You may have assumed that since minerals are in so many foods you are in the safe zone. Not so; in many cases strict vegans and even borderline vegetarians may be missing out on important trace minerals and the ones in your multi-vitamin may not be as high-quality as you suppose.

Calcium for Strong Bones, Teeth, and Heart

Calcium is one of the most important and abundant minerals in our bodies. WebMD.com says, “Calcium is a mineral that is an essential part of bones and teeth. The heart, nerves, and blood-clotting systems also need calcium to work. Calcium-rich foods include milk and dairy products, kale and broccoli, as well as the calcium-enriched citrus juices, mineral water, canned fish with bones, and soy products processed with calcium. Calcium is also taken as a supplement.”² Which foods are calcium-rich? According to Kidshealth.org,³

Dairy products, such as milk, cheese, and yogurt
Calcium-fortified foods such as orange juice, cereals and, crackers
Canned salmon, anchovies, and sardines with bones
Green leafy vegetables like kale, Swiss chard, and broccoli

Potassium for Your Nervous System

Potassium keeps your muscles and your nervous system working properly and minimizes the possibility of cramps. Your blood and bodily tissues, including muscles, contain water. Potassium helps ensure that the quantity of water is optimized between cells and body fluids; it performs a balancing act. You can find it in:

Legumes, such as beans, split peas, lentils
Bananas, tomatoes
Potatoes and sweet potatoes, with skin intact
Green vegetables, such as spinach and broccoli

Zinc for Your Immune System

We all know the importance of our immune systems during the COVID-19 pandemic. Well, this mineral gives a powerful boost to your immune system. This system fights off common illnesses and infections. It is also involved cellular growth and assists in healing wounds, such as cuts. It is found in:

A variety of nuts including cashews, pecans, walnuts, and almonds
Legumes, such as peanuts, split peas, and lentils
Cuts of meats such as beef, pork, and chicken

The Strength of Iron

Our bodies utilize the mineral iron to transport oxygen from our lungs to the rest of our bodies. This is a critical function because our bodies depend on oxygen to maintain life. Iron also assists in the production of hemoglobin. This is the component in our red blood cells that moves oxygen throughout our bodies. Get your iron in:

Eggs
By cooking in cast iron cookware
Dried fruits like apricots and raisins
Whole and enriched grains like quinoa, wheat, and oats
Various cuts of meat, particularly red meat like liver or beef

Steps for Good Health

All the minerals listed above originated in the earth and seas and got into the food chain that way. Research shows that the mineral depletion in the soil was about 85% during the years from 1900 to 1940.

Adding specific soil amendments in organic farming programs has made a measure of progress in bringing soil health back from the brink. Unfortunately, chemical techniques are still applied to most crops and meats found in your local grocery store. To maximize your health goals:

Take your supplements daily.
Purchase organic produce and free range meat whenever possible. Yes, you’ll pay a bit more but mineral and nutrient deficiencies cost even more in the long run.
Maintain a healthy weight. Obesity puts stress and strain on your body and impacts your overall health. Intermittent fasting for weight loss and maintenance is a great strategy for most people.
Consume fresh, local fruits and produce. They generally taste better and as a bonus they support your local economy which impacts you directly.

Getting enough minerals in your diet with healthy foods and supplements is not difficult. It might take a slight alteration in your lifestyle but you’ll be happier in the long run.

References

Dictionary.com, https://www.dictionary.com/browse/nutraceutical?s=t
WebMD.com, Calcium, https://www.webmd.com/vitamins/ai/ingredientmono-781/calcium
Mary l. Gavin M.D., Kidshealth.org, Minerals, https://kidshealth.org/en/kids/minerals.html