Nutrition Facts: What Is The Best Salt For Nutritional Purposes?

Getting the right amount of sodium in your diet helps your body maintain fluid balance, transmit nerve impulses and relax and contract muscles. But most adults consume more sodium than they need. Decreasing your salt intake can lower your risk of high blood pressure and heart disease. As the processing method and nutrient content can vary, when you opt for salt, go for the kind that is right for you.

Table Salt

Table salt is the fine-grain salt commonly found in saltshakers. According to MayoClinic.com, table salt is mined from underground deposits and processed to remove trace minerals, reducing it to sodium chloride. Additives help to keep the salt from absorbing moisture and clumping. Iodine -- a nutrient that promotes thyroid health -- is also added to table salt and not found in sea salt. Table salt is regularly used in cooking and baking.

Sea Salt

Sea salt contains similar amounts of sodium to table salt. Sea salt comes from evaporated ocean and sea water, requiring little processing. Depending on the water source, sea salt contains varying amounts of minerals like sodium, potassium, calcium, magnesium, iron and zinc. The mineral concentration of sea salt can result in different colors, textures and flavors. According to a 2011 study in the "Journal of Sensory Studies," sea salts can possess flavor profiles like earthy, smoky and herbal. Sea salt is often used for final seasoning of dishes to accentuate varying color and texture.

Salt Substitutes

If you are on a low-sodium diet, your doctor may recommend salt substitutes in place of salt. Reduced-sodium or no-sodium salts contain less sodium and are instead made of potassium chloride. Because these salt substitutes can take on a bitter flavor when cooked, they are usually used as a table salt substitution. Check with your doctor before switching to no-sodium salt because it can lead to excess potassium intake for some people.

Recommendations

The 2010 Dietary Guidelines for Americans recommends that adults consume less than 2,300 milligrams of sodium -- or 1 teaspoon of salt -- daily; however, many people consume around 3,400 milligrams per day. Most people consume the majority of their sodium through processed foods. To reduce your sodium intake, cut back on frozen, canned and prepared meals. Making your meals from scratch will help you save on your sodium intake, budget and overall health.