Best Salt for Health and Taste: Why I Add It to Everything

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Salt. It’s in your crisps, steak rub, eggs, sweat, and possibly tears if you’ve tried eating “low sodium” food for over a week.

For years, we’ve been told to fear salt. Keep it low. Cut it out. Swap it for… what exactly? Some tasteless, joyless, sodium-free dust?

Apparently, salt is the reason your blood pressure is up, your ankles are swollen, and your grandma’s cat has anxiety. At least that’s what the headlines say.

But here’s the thing: salt isn’t just a seasoning—it’s essential. You literally can’t live without it. And yet, most modern advice tells us to treat it like a cheat meal in powder form.

So, is salt really the health risk it’s made out to be? Or have we thrown the salt out with the bathwater?

This post will uncover why salt is far from the enemy. You’ll learn what makes one salt better, why table salt may not be the best salt for your health, and which types you should actually be using in your kitchen—and even in your coffee.

Stick around, because what you’re about to read might just change how you taste everything… for the better.

TL;DR

• Not all salt is equal—ditch processed table salt and choose sea salt, kosher salt, or Himalayan pink salt for better minerals and taste.
• Salt isn’t the enemy. Low-sodium advice is flawed—real salt supports hydration, energy, and healthy cooking.
• Use flaky salt, fleur de sel, or Maldon sea salt as a finishing salt to boost the flavor of your meat, vegetables, and fish.
• Add a sprinkle of salt to your water, tea, or coffee—modern water lacks the trace minerals once found in natural salt ponds.

My Top Salt Picks Quick Guide

Salt	Best For	Texture	Flavor Profile
Celtic Sea Salt®	Every day use, hydration, and cooking	Moist, coarse	Earthy, mineral-rich
Redmond Real Salt	Meat, drinks, and general seasoning	Fine to coarse	Clean, slightly sweet
Bala Gold Mineral Sea Salt	Cooking, finishing, mineral support	Fine to coarse crystals	Subtle, smooth, mineral-rich
Maldon Sea Salt	Finishing, drinks, texture	Light, flaky	Crisp, clean, briny
The Spice Lab Himalayan Salt	Cooking, grinders, finishing	Coarse crystals or ground	Mild, mineral-rich, natural pink hue
Smoked Maldon Salt	Grilled meat, veg, flair	Flaky	Deep, smoky flavor
Fleur de Sel de Guerande	Luxury finishing	Moist, delicate flakes	Subtle, mineral, slightly sweet

Salt Isn’t the Enemy: Why Cutting It Might Be Harming Your Health

The Flawed Science Behind the Anti-Salt Campaign

The fear of salt started with good intentions but weak evidence. In the mid-20th century, scientists noticed a possible link between high blood pressure and sodium intake.

From that, a theory was born: salt raises blood pressure, which raises the risk of heart disease.

Boom… Salt became public enemy number one.

But here’s the problem: correlation isn’t causation. While some studies found a slight rise in blood pressure with extreme sodium intake, many more have shown no direct link between salt consumption and heart attacks or strokes, especially in healthy individuals.

In fact, multiple large-scale studies suggest that people who eat too little salt are actually at greater risk of dying early than those who eat more.

Why? Because sodium is essential for basic survival. Your nerves, muscles, and brain all rely on sodium to work properly.

Too little and you’re not in “safe zone” territory—you’re in trouble.

What Salt Really Does in the Body (Hint: It’s Not Just Sodium)

Salt isn’t just sodium. It’s sodium chloride—and it’s far more than a flavour booster. It helps regulate blood volume, nerve transmission, muscle contractions, and hydration.

When your salt intake drops too low, your body panics. You might get lightheaded, sluggish, or constantly thirsty.

Ever had a headache that only went away after a salty snack? That’s not a coincidence.

The real danger comes when salt is removed but the rest of the modern diet—sugar, seed oils, ultra-processed foods—stays the same.

It’s like blaming your seatbelt for the car crash.

The Connection Between Salt and Blood Pressure—Fact or Fiction?

Now, does salt ever raise blood pressure? Yes, temporarily, in some people, especially if you’re eating buckets of table salt along with junk food.

But the body self-regulates for most people, especially those who eat real foods.

Potassium (found in foods like beef, bananas, and avocados) often plays a bigger role in blood pressure control than sodium. But nobody’s telling us to cut our potassium, are they?

Doctors like Dr. Malcolm Kendrick have pointed out that salt is not only harmless in most cases, but helpful. It can support energy, hydration, and overall resilience.

If anything, the real issue might be not getting enough.

So, instead of asking “How can I reduce salt?”—maybe we should ask, “Am I getting the right kind of salt in the right way?”

Not All Salts Are Created Equal

Salt might look simple—just white crystals in a shaker—but there’s a world of difference between what you’ll find in a supermarket tub and what’s been hand-harvested from salt ponds using traditional methods.

What Makes a Good Salt… and What Doesn’t

The best salt should do more than just make your food taste good. It should also deliver trace minerals, have a clean, pure taste, and be as close to its natural form as possible.

Good salt still contains small amounts of magnesium, calcium, and other minerals.

It often has irregular salt crystals, not perfectly uniform grains. It clumps a little when wet. It might even look a little “dirty.” That’s a good thing.

Bad salt—most commonly table salt—has been stripped, bleached, and refined until all that’s left is plain sodium chloride, sometimes with anti-caking agents and synthetic iodine thrown in.

It’s the common salt of modern life, and while it’s cheap, it’s not doing your body any favors.

Why You Should Think Twice About Table Salt

Table salt is a bit like white bread—it’s been overly processed, stripped of nutrients, and given a sprinkle of something artificial to make up for it.

It may contain aluminium-based anti-caking agents and be heated to high temperatures, which can destroy naturally occurring minerals.

Worse still, because it’s so fine and concentrated, it’s easy to oversalt without realising. This isn’t ideal for home cooks or anyone trying to season to taste.

Switching to better-quality sea salt, kosher salt, or even Himalayan pink salt is a small change that can have a big impact on health and flavor.

Heavy Metals, Microplastics, and Modern Pollutants

While salt is natural, the modern world isn’t. That means some salts—particularly cheap, industrially sourced sea salt—can contain modern pollutants like microplastics or even heavy metals.

It’s not something most people think about when they sprinkle salt on their vegetables, but it matters. If your salt comes from polluted seawater, it may be carrying more than just sodium and minerals.

That’s why it pays to choose salts from a clean source—ones harvested from ancient salt mines, protected coastal waters, or places where the salt has been naturally formed over centuries.

Think Khewra Salt Mine, fleur de sel from the Atlantic Ocean, or flaky sea salt from hand-raked beds.

The Different Types of Salt Explained

All salt comes from either the sea or ancient salt mines, but the way it’s processed—and what’s left behind—can vary massively.

That’s why one salt might be ideal for baking, while another is better for seasoning grilled meat or finishing off a plate of vegetables.

Let’s break down the types you’ll see in kitchens, on shelves, and sometimes on Instagram cheese boards.

Sea Salt, Rock Salt, and Flake Salt: What’s the Difference?

Sea salt is evaporated from seawater, usually in large salt ponds under the sun.

If it’s made using natural processes and not overly refined, it retains those valuable trace minerals, and that’s what gives it its slightly “earthy” or complex flavor.

It’s the broad category that includes most of the salts in this list.

Rock salt, including Himalayan salt, comes from underground salt mines—often ancient seabeds that dried up long before humans had a word for seasoning.

Depending on where they’re sourced, these salts are often rich in minerals.

Then you’ve got flake salt and flaky salt—these are known for their delicate texture and fast melt. Think finishing salt with a bit of theatre.

They’re light and crumbly, ideal for adding flavor and crunch right before serving. Maldon sea salt is a great example.

The Role of Minerals, Crystals, and Flakes in Salt Quality

The crystals, not the packaging, tell you what kind of salt you’re working with.

Large, uneven crystals of coarse salt or coarse sea salt are excellent for rubs and crusts. Fine-grain salt blends better in sauces or batters.

And flakes? They are best as finishing salt, giving you clean hits of salty flavor and texture with every bite.

The minerals also make a difference.

For instance, the pink hue of Himalayan pink salt comes from iron oxide, which gives it that rustic look—and a hint of extra minerals compared to regular table salt.

Salt for Cooking, Baking, and Finishing: What to Use and When

• Cooking: Choose kosher salt, like Morton kosher salt or Diamond Crystal. Both have larger flakes and are easy to pinch and control. They’re ideal for seasoning raw meat, boiling water, or prepping meals from scratch.
• Baking: Use a fine-grain salt so it dissolves evenly. You don’t want someone biting into a muffin and hitting a surprise salt chunk.
• Finishing: This is where the fun begins. Flaky salt, fleur de sel, or smoked salt can elevate a dish with a single sprinkle. They give pure taste, texture, and a visual cue that this dish was made with care.

Let’s Break Them Down: Common (and Not-So-Common) Salts You’ll See

Not all salts belong in the same shaker. From ancient cave crystals to smoky gourmet blends, here’s what’s out there and what’s worth adding to your kitchen.

Table Salt: What It Is and Why I Don’t Use It

Table salt is cheap, fine, and everywhere—from fast food fries to supermarket-ready meals with a shelf life longer than your first car.

It’s usually heavily processed, bleached, and stripped of any trace minerals. You’re left with almost pure sodium chloride, sometimes with anti-caking agents and added iodine to meet public health guidelines.

The problem? It doesn’t taste great. It’s harsh, often metallic, and clumps in humid kitchens unless laced with additives.

If this is your go-to, switching to a better salt will improve the flavor of your foods overnight.

Kosher Salt vs Diamond Crystal: A Kitchen Staple or a Messy Myth?

Chefs love kosher salt because of its texture and control. It’s coarse but not overwhelming, perfect for seasoning meat before grilling. But not all kosher salt is created equal.

Diamond Crystal has light, airy flakes that dissolve quickly, making it ideal for seasoning meat, vegetables, and anything that benefits from even coverage.

Morton kosher salt, on the other hand, has denser crystals and packs more sodium per pinch.

Himalayan Pink Salt from the Khewra Salt Mine: A Mineral-Rich Marvel?

Sourced from the Khewra Salt Mine in the Himalayan Mountains, Himalayan pink salt is rock salt that’s been around for millions of years, before seed oils, factory bread, and sugary breakfast cereals.

Its soft pink tone comes from iron oxide, and while some claims about it are a bit overblown, it does contain minerals like magnesium, calcium, and potassium.

It’s a decent all-rounder, though not quite as salty-tasting as sea-derived options.

Whether you call it Himalayan salt or “the pink stuff,” it’s miles ahead of regular table salt and a good option for everyday cooking and finishing.

Flaky Sea Salt and Flake Salt: The Finishing Touch Your Meat Deserves

If you’ve never used flaky salt on a hot steak, you’re missing out.

Flake salt, like Maldon sea salt, delivers a crisp, clean crunch and melts just enough to enhance the flavor without disappearing into the background.

It’s a proper finishing salt, perfect for grilled meat, roasted vegetables, fresh fish, and chocolate desserts.

It’s all about those delicate flakes—you don’t cook with this; you sprinkle it with pride just before serving.

Fleur de Sel: The Fancy One That’s Worth It

Translated as “flower of salt,” fleur de sel is harvested by hand from the surface of salt ponds in places like France and Portugal.

It forms delicate, thin flakes on sunny days using slow natural processes.

It’s expensive, yes. But the taste? Subtle, complex, even a little sweet. It works beautifully as a finishing salt on fresh foods, seafood, or even slices of ripe tomato.

If you want to impress at a dinner party, a tiny bowl of fleur de sel next to the butter does the trick.

Maldon Sea Salt: British, Bold, and Full of Character

Maldon sea salt is one of the most loved salts in the UK—and rightly so. It’s made using traditional methods, and it’s hand-harvested in small batches.

Its pyramid-shaped crystals are crisp but not overpowering. It’s my go-to in drinks (more on that later) and a hero when I want that flaky crunch on a fried egg or pan-seared steak.

Clean, strong, and free from modern pollutants.

Coarse Sea Salt, Coarse Salt, and Fine Grain Salt: Choosing by Texture

Sometimes it’s not about flavor, it’s about texture and timing. Coarse salt and coarse sea salt are great for crusting meats or making brine.

They take time to dissolve, which means the seasoning builds gradually.

Fine-grain salt is better for baking, sauces, or when you need an even saltiness across a dish. Keep both around. You’ll use them more than you think.

Flavored Salts and Smoked Salt: When You Want That Extra Kick

Flavored salts are a fun way to level up your dishes—think chili salt, garlic salt, or citrus blends. Just check the ingredients.

Some are infused with real spices and herbs, while others are just salt mixed with artificial flavours and additives.

Smoked salt is a game changer—especially with grilled meat.

It delivers that deep, smoky flavor without needing a barbecue. Just a sprinkle can turn scrambled eggs or roast vegetables into something special.

Hawaiian Salts and Black Salt: Ancient, Funky, and Full of History

Hawaiian salts come in different forms, like black and red. Black salt (often called kala namak) is usually mixed with activated charcoal and, thanks to its natural sulphur, smells a bit like eggs.

It’s an acquired taste, but great in plant-based recipes—or on roast pork if you’re feeling bold.

Red Hawaiian salt gets its colour from volcanic red clay, which gives it earthy minerals and a unique savoury edge. It’s even used in traditional Kalua pig and Hawaiian jerky recipes.

What About Iodine? Should You Be Worried?

Iodine Deficiency Isn’t Just About Salt

One of the biggest arguments for table salt is that it contains added iodine, essential for thyroid health.

And yes—iodine matters. It helps your body make hormones that regulate metabolism, energy, and mood.

But here’s the twist: iodine deficiency isn’t caused by ditching table salt. It’s caused by an overall poor diet.

Most people aren’t low on iodine because they use kosher salt or fleur de sel—they’re low because they don’t eat iodine-rich foods like eggs, dairy, or seafood.

The added iodine in common salt was introduced as a public health fix in the 1920s, when goitre (a swelling of the thyroid gland) was more common.

But for anyone eating a varied, real-food diet, there are far better sources of iodine than a white, bleached powder.

Other Ways to Get Your Iodine (That Don’t Involve Table Salt)

If you eat real foods, you’re probably fine. Here’s where you can naturally get iodine without relying on industrially processed salt:

• Eggs and full-fat dairy
• Wild-caught fish and seafood
• Beef liver and some shellfish
• Seaweed (if you’re into it – Kelp supplements are a great option)

So, should you worry about iodine if you switch to sea salt, Himalayan pink salt, or Maldon sea salt?

Not unless your diet is already lacking in key nutrients. For most people, the iodine argument for table salt is outdated—and a bit overcooked.

Why I Add Salt to My Water, Coffee, and Tea—and You Might Want To

Our Water Used to Contain Minerals… Now It Doesn’t

Modern water is clean. Sometimes too clean. It’s been filtered, treated, chlorinated, and zapped of anything that might offend the nose of a city council regulator.

What’s missing? Our ancestors naturally got trace minerals from springs, wells, rivers, and muddy puddles.

In the past, our drinking water would’ve been full of magnesium, calcium, and other minerals leached from the earth.

Now? It’s basically H2O with a hangover. It hydrates, sure, but it doesn’t always replenish what your body loses through sweat, stress, or a hot gym session.

That’s why I started adding a pinch of Maldon sea salt to my water, coffee, and tea.

And now, if I forget? They taste weirdly flat—like something’s missing. Because something is.

Electrolytes, Hydration, and That Oddly Better Taste

This isn’t just about flavor. It’s about hydration. Sodium is a key electrolyte. It helps your body hold onto water, keeps muscles firing, and supports energy levels.

Athletes and biohackers pay for expensive electrolyte powders, which are fine, but honestly, a bit of quality salt in your drinks can do the trick.

This isn’t some TikTok trend. It’s a return to what makes sense: real minerals from real salt in the stuff we drink daily.

My Top Picks: The Best Salts to Stock Your Kitchen With

These are salts I’d happily keep in my kitchen all year round. Some are great for finishing, some for cooking, and some for boosting your hydration without needing a PhD in electrolytes.

Celtic Sea Salt® – Best for Everyday Mineral-Rich Use

Celtic salt is naturally harvested from the coastal salt ponds of Brittany. It is damp and grey and packed with over 80 trace minerals.

It tastes briny and full-bodied—perfect for those who want to nourish their bodies while seasoning their dishes. Use it in water, on your food, or even in your next post-gym soak.

✅ Unrefined, mineral-rich, great all-rounder.

Redmond Real Salt – Best U.S.-Sourced Ancestral Salt

Straight from an ancient seabed in Utah, Redmond sea salt is about as clean and natural as it gets. It’s unrefined, pinkish, and carries a sweeter flavor than most sea salts.

Popular with the carnivore crowd—and for good reason.

✅ Great for seasoning meat, hydrating, and daily use.

Bala Gold Mineral Sea Salt – Best Premium Salt

Not all sea salt is created equal. Bala Gold is a small-batch, high-grade option from the Khewra Salt Mine, rich in crystals and trace minerals.

It looks stunning, tastes smooth, and fits nicely into an ancestral lifestyle.

✅ Mineral-rich, pure, perfect for finishing or cooking.

Maldon Sea Salt Flakes – Best Finishing Salt

A classic from the UK, Maldon sea salt is known for its crisp, pyramid-shaped flakes. Its satisfying crunch and quick melt make food feel instantly elevated.

I even add a pinch to my tea and coffee now.

✅ Clean, flaky, perfect for finishing or drinks.

Spice Lab Pink Himalayan Salt – Best Coarse Himalayan Salt for Everyday Use

Sourced from the ancient Khewra Salt Mine, this coarse Himalayan pink salt is mineral-rich, naturally pink, and unrefined.

Perfect for grinders, rubs, and finishing, it adds clean flavor and a dose of trace minerals without any additives or processing.

✅ Bold, mineral-rich, and perfect for everyday cooking.

Smoked Maldon Salt – Best for Adding Smoky Drama

It has the same great Maldon texture, but it is cold-smoked over oak for deep, aromatic flavor. If you cook a lot of meat or love bold flavours, this one’s a keeper.

A little goes a long way.

✅ For when your grilled meat needs campfire vibes.

Fleur de Sel de Guérande – Best Luxury Finishing Salt

The queen of finishing salts, fleur de sel, is collected by hand from the surface of salt ponds using wooden rakes. The flakes are moist, rich in minerals, and add a subtle complexity.

This is a salt you respect—don’t waste it in boiling water.

✅ Sprinkle on eggs, chocolate, steak, or tomatoes.

Final Thoughts: The Case for Eating More Salt, Not Less

If you’ve made it this far, one thing should be clear: salt isn’t the villain it’s been made out to be. In fact, for most of us—especially those eating real foods—it’s a vital tool for health, taste, and energy.

We’ve been told to fear sodium, yet encouraged to eat fake low-fat spreads, breakfast bars with 18 ingredients, and vegetables flown halfway around the world and dipped in chemicals.

Meanwhile, real sea salt, salt crystals, and flaky salt—all made through natural processes—have been quietly powering the human body for thousands of years.

Our ancestors didn’t count milligrams of sodium chloride or sprinkle iodized table salt on a microwave dinner.

They ate meat, drank mineral-rich seawater runoff, and used salt to preserve, season, and survive. We’ve lost that context, and we need to reclaim it.

It’s all part of the Ultimate Human, animal-based, ancestral, and carnivore diets. Essentially, eating the way humans are designed to eat, not how we’re eating today.

Whether you’re seasoning a steak, sipping salted coffee, or finishing your kalua pig with Hawaiian jerky salt (hey, why not), the point is this:

Don’t just “use salt”—use the right salt.

Go for hand-harvested, mineral-rich, real salt. Choose based on taste, texture, and purity. Treat it with respect, and your body—and your dinner guests—will thank you.

And if anyone asks why you’re adding flaky sea salt to your tea, just smile and say:
“It’s ancestral. Look it up.”

And that’s it… have a nutritious day!

FAQs

What is the healthiest salt to use?

Unrefined sea salt, like Celtic sea salt or Redmond Real Salt, is the healthiest. It’s harvested naturally, rich in trace minerals, and free from the additives found in table salt.

Which is better, Celtic salt or Himalayan salt?

Both are excellent, but Celtic sea salt contains more moisture and a broader mineral profile. Himalayan pink salt, mined from the Khewra salt mine, is drier and slightly milder in flavor.

What salt do chefs recommend?

Most chefs recommend kosher salt, especially Diamond Crystal, for everyday cooking. For finishing, they turn to fleur de sel, Maldon sea salt, or other high-quality flaky salt with a pure taste.

Can I add salt to drinks?

Yes—adding a sprinkle of Maldon sea salt to water, coffee, or tea helps replenish minerals lost from filtered water and supports hydration, especially on low-carb or ancestral-style diets.

Is table salt bad for you?

Table salt is overly processed and stripped of its minerals. It’s usually just sodium chloride with additives. Switching to sea salt, kosher salt, or Himalayan pink salt is a healthier move.