Himalayan Salt: Benefits, Uses, Side Effects & Is It Better Than Regular Salt?

Himalayan salt is gaining popularity for its health benefits and distinct pink colour. Also called "Saindha Namak", it is mostly obtained from ancient Himalayan salt mines found in the Punjab region of Pakistan.

It contains many minerals such as potassium, magnesium, and calcium (the reason for its unique pink colour), in trace amounts.

Being less processed, it is often taken as a natural alternative to regular table salt. But does this natural option also mean healthy or medically superior?

In this blog, we will explore the Himalayan salt benefits and side effects, whether it is really healthy or not, how much you should consume and also compare it with regular table salt. 

What is Himalayan Salt?

Himalayan pink salt is a natural rock salt (halite) that comes from ancient sea deposits. It is mainly extracted from the foothills of the Himalayas near the Punjab region in Pakistan.

It is mainly sodium chloride, but also contains small amounts of many different minerals such as potassium, magnesium, calcium, iron, etc., which gives the salt a pink colour.

Where Does Himalayan Pink Salt Come From?

Himalayan pink salt is mainly mined from the Khewra Salt Mine in the Punjab region of Pakistan, one of the world's oldest and largest salt mines. 

It was formed millions of years ago from the evaporation of ancient seas, creating large underground rock salt deposits. Its natural pink colour comes from trace minerals such as iron, along with small amounts of potassium, magnesium, and calcium. 

Although these minerals give the salt its distinctive appearance, they are present only in very small quantities.

Nutritional Composition of Himalayan Salt

Himalayan pink salt is primarily sodium chloride, just like normal salt, but it does contain small quantities of other minerals.

Nearly 97–99% of Himalayan salt is sodium chloride. The remaining minerals are present only in trace quantities. 

Even in small amounts, these minerals could potentially provide a variety of health benefits.

Clinical Note: Himalayan pink salt contains trace minerals. However, these are nutritionally insignificant. Similar to other types of salt, overuse can lead to hypertension and other health problems.

Health Benefits of Himalayan Salt

Along with sodium chloride, Himalayan salt has a lot of other minerals as well (in small quantities). These additional minerals are the reason for benefits like:

• Often tastes saltier than regular salt, hence used in lesser amounts, which may reduce sodium intake.
• Salt inhalation therapy may reduce inflammation and relieve asthma symptoms.
• Using it as a scrub may soften dry and rough skin.
• Contains small amounts of minerals such as magnesium, potassium, and calcium.

Benefits vs Myths of Himalayan Salt

Normally, people think that natural alternatives are always better than processed products. However, many of these beliefs are myths without any backing from science.

Common Uses of Himalayan Salt

Himalayan pink salt uses are not limited to cooking. It has a place in skincare and wellness routines. This has helped to make it popular in daily use.

Culinary Uses

It is used for a variety of culinary practices and helps with common everyday food preparation.

• Often used for seasoning food and is commonly added to salads, fruits, and snacks as a finishing salt.
• Salt blocks can also be used for grilling and serving food, adding both flavour and presentation points.

Skincare Uses

Himalayan salt is used for various personal care practices, including skincare.

• It is used in scrubs and bath salts because of its exfoliating ability.
• The salt is also used for the removal of dead skin cells and leaves the skin feeling fresh.

Also Read: Best Natural & Active Ingredients for Glowing Skin

Wellness Trends

This is commonly used in modern wellness practices and a wide range of lifestyle practices, such as:

• In salt lamps, spa therapies, and salt inhalation practices. 
• These practices are commonly linked to relaxation and respiratory comfort, although the scientific evidence is limited.

Himalayan Salt vs Regular Salt: Key Differences

The key difference between Himalayan salt and regular salt lies in their processing, content, and uses. Although both are used for similar purposes, there are a few differences which are discussed in the following table:

Side Effects of Himalayan Salt

Though Himalayan pink salt is considered to be a natural substitute, improper or excessive use can cause some disadvantages such as:

• Risk of high blood pressure and heart problems due to excessive intake.
• Using only Himalayan salt can cause iodine deficiency, affecting the thyroid gland.
• May disrupt electrolyte balance in the body.
• Being less refined, it may contain small amounts of heavy metals, like lead or arsenic.

Risks of Replacing Iodised Salt with Himalayan Salt

Replacing iodised salt with Himalayan salt can be a little risky for your health, as iodised salt is fortified to meet the daily requirement of iodine in the body. It may:

• Cause iodine deficiency, which affects thyroid functioning and metabolism.
• Increase the risk of goitre, tiredness, and defective cognitive development.
• Lead to excessive intake of sodium.

How Much Himalayan Salt Should You Consume Daily?

The WHO recommends that adults should limit their daily salt intake to less than 5 grams a day or one teaspoon. This includes salt from all sources such as food cooked at home, packaged food or food from restaurants. 

But if you want to avoid high blood pressure, heart problems or stroke, it is important to stay within this limit. It is also important to remember that moderation is the key regardless of the type of salt used, whether it is Himalayan pink salt or table salt, as all of them are sources of sodium.

Who Should Use Himalayan Salt with Caution?

It is generally safe in small quantities, but there are certain groups of people who should be careful regarding its use:

• People suffering from hypertension or heart conditions
• Patients with kidney disorders
• People at an increased risk of iodine deficiency
• Pregnant and breastfeeding women
• Those on low-sodium diets

How to Use Himalayan Salt Safely

Using Himalayan salt wisely can help maintain a balanced diet. Simple precautions for safe consumption can help you avoid possible health hazards due to excessive salt consumption.

• Use the Himalayan salt in moderation and ensure that the total amount used per day is within the prescribed limit.
• Do not entirely replace the iodised salt unless you are taking iodine through other foods in your diet.
• Ensure that you avoid the added salt in processed foods.
• Incorporate fruits and vegetables into your meals. 
• Consult a doctor in case you have diseases such as hypertension and kidney disorders.

When Should You Consult a Doctor?

Certain symptoms or health conditions may require medical advice. Consulting a doctor can help ensure safe salt intake and prevent complications related to sodium or iodine imbalance.

• If you have persistent high blood pressure or difficulty controlling it
• When experiencing symptoms of iodine deficiency, such as fatigue or neck swelling
• If you have existing heart or kidney conditions requiring sodium restriction
• During pregnancy or breastfeeding, for guidance on adequate iodine intake
• If you notice frequent bloating or fluid retention
• Before making major dietary changes, especially replacing iodised salt completely 

Conclusion

At last, Himalayan salt is natural and less processed, but it might not be nutritionally superior to regular table salt. It does have additional minerals in it, but in very small amounts, which may not contribute greatly towards better health.

The lack of iodine makes it a bigger concern for many people. Therefore, it is very important to ensure that a balanced approach is maintained.