Sea salt and regular salt | Differences, benefits and harms

Salt is an essential ingredient in Iranian cooking, used in a variety of dishes such as abgousht, ghorme sabzi, and ash reshte. While there are many different types of salt on the market, two main types are most commonly used: sea salt and regular salt. In this article, we will examine the differences between sea salt and regular salt so that you can make the right choice for your daily consumption.

Origin and production process

• Sea salt: This type of salt is obtained from the evaporation of seawater and, depending on the place of extraction, may contain various minerals such as potassium, iron and zinc. The darker the sea salt, the higher the level of impurities and minerals. Due to the pollution of the oceans and seas, sea salt may also contain heavy metals such as lead.
• Common salt (refined): This salt is extracted from underground mines and after purification processes, it becomes fine, white crystals. In Iran, iodine is added to purified salts to prevent diseases caused by iodine deficiency.

Ingredients and nutritional value

• Minerals: Due to its less processing, sea salt contains small amounts of minerals like magnesium and calcium, which can affect its taste. However, these amounts are so small that they do not have a significant impact on health.
• IodineIodine: Iodine is an essential element for the proper functioning of the thyroid gland. Regular salt is artificially fortified with iodine to meet the body's daily requirement. In contrast, sea salt naturally contains less iodine and cannot meet the body's need for this element on its own.

Texture and taste

• Texture: Sea salt has coarser grains and is less finely ground. For this reason, when used in foods, its texture can be felt in the mouth. In contrast, regular salt has finer grains that dissolve easily in food.
• Taste: The presence of minerals and impurities in sea salt can affect its taste. Therefore, the taste of sea salt varies greatly between brands. Regular salt has a more uniform taste due to its higher purity.

Impact on health

Both types of salt are mainly made up of sodium chloride, and excessive consumption can lead to high blood pressure and heart disease. However, because sea salt is unrefined, it may contain heavy metals such as lead, mercury, and arsenic, which can contribute to diseases such as cancer if consumed over time.

Use in Iranian cooking

• Sea saltDue to its large grains and special texture, it can be used in preparing salads and dishes that require a specific salty texture, such as Shirazi salad.
• Common salt: Due to its rapid solubility and uniform taste, it is used in everyday cooking of Iranian dishes such as gheemah, ghorme-sabzi, and stews.

Conclusion

Given the differences mentioned above, the choice between sea salt and regular salt depends on individual needs and preferences. However, due to the addition of iodine to regular salt and more health controls, its use is recommended for daily consumption. Ultimately, regardless of the type of salt, its balanced consumption is essential for maintaining health.

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