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Know The Health Benefits Of Various Types Of Salts!

Written and reviewed by
Diploma in Diet and Nutrition, Fellowship in Sports Science
Dietitian/Nutritionist, Lucknow  •  16years experience
Know The Health Benefits Of Various Types Of Salts!

Salt is one of the essential ingredients in cooking. In its absence, food items do not taste good. The importance of salt can only be felt, when it is not present in any item. Different types of salts are sea salt, rock salt, black salt, etc. Not only do they all differ in taste and texture, there are also differences in mineral and sodium content.

Let us take a look at the benefits and side-effects of all the above-mentioned salts:

Regular Table Salt: Table salt is the one people have on regular basis and use to prepare dishes for taste. Production of table salt involves mining and use of vacuum pan evaporators required for extraction at very high temperature.

Benefits: Benefits of table salt come from its two major elements, sodium and chloride.

  • Sodium: It plays a major role in maintaining the delicate balance of fluids and substances in and outside of cells. Hence, this mineral is fundamental to keep the bodies hydrated and helps in proper functioning of the nervous system.
  • Chloride: Chloride and sodium along with other minerals like potassium, calcium and magnesium help to keep the physiological activities in check, by keeping them in right amounts.


  • Overload of table salt can hamper the kidneys and interrupt in the functioning.
  • Too much intake of table salt would lead to increase in blood pressure.
  • Consuming too little salt can also result in electrolyte imbalance.

2. Sea Salt: Sea Salt is produced from sea water. Sea water is sun-dried and canalized in nature.


The only side-effect is that people who suffer from high blood pressure should avoid taking sea salt.

3. Black Salt: Black Salt, a kind of rock salt, which is salty and pungent in smell. It is mainly composed of sodium chloride along with various other components, which give the colour and smell to the salt.


  • Helps in curing the problem of constipation and bloating
  • Consuming black salt assists in treating joint problems
  • Helps to lose weight
  • Cures respiratory problems and heartburn


  • Consuming large doses of black salt can lower down the digestive system
  • Problem of hypertension may arise

4. Rock Salt or sendha namak: Rock salt is the purest form of salt - unprocessed and raw, devoid of environmental pollutants and chemical components. It contains 84 out of the 92 trace elements required by the body including potassium, iron, calcium, zinc, magnesium, copper and so on.


  • It helps in balancing blood sugar
  • Improves digestion
  • Boosts metabolism
  • Builds immunity
  • Leads to increase in energy
  • Provides pH balance
  • Promotes sound sleep


  • Makes a person lethargic
  • Leads to dehydration
  • Weakness creeps in
  • Irritation

Now, when you know the pros and cons of all types of salts, you can decide which one suits the needs of your body and which one should you avoid consuming.

In case you have a concern or query you can always consult a specialist & get answers to your questions!
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