Himalayan Salt with Iodine: Benefits, Nutrition and Uses

Himalayan Salt with Iodine: Benefits, Uses and Comparison to Other Salts

Himalayan pink salt has become a popular specialty salt acclaimed for its striking color and multitude of trace minerals. But does it provide enough iodine? And how does it compare to regular table salt or other natural salt varieties in terms of nutrition, taste, and use?

What is Himalayan Salt?

Himalayan salt originates from ancient sea salt deposits buried deep within the Himalayan mountains. It comes from the Punjab region of Pakistan, located at the western edge of the Himalayan mountain range. The salt beds were formed millions of years ago as ocean waters evaporated and left behind pure crystallized sea salt.

Hand-mined and minimally processed, Himalayan salt ranges in color from sheer white to varying shades of pink, red, and brown. The pink hue is the result of trace iron oxide mineral content. Compared to highly refined table salt, it retains more natural minerals and has larger, coarser grains.

Nutritional Profile of Himalayan Salt

Himalayan salt consists of 98% sodium chloride, plus 84 trace elements and minerals. These include calcium, magnesium, potassium, copper and iron. Many of these minerals exist only in very tiny amounts. The main nutritional highlights include:

• Iodine - Vital for proper thyroid function and metabolism.
• Iron - Supports oxygen transport and energy production.
• Magnesium - Helps regulate blood pressure and muscle function.
• Calcium - Needed for bone health, nerve signaling, and heart rhythm.
• Potassium - Important electrolyte for fluid balance, nerve transmission, and muscle function.

Compared to table salt, Himalayan salt has more minerals due to less processing and refinement. However, amounts of most minerals are negligible compared to dietary sources like whole foods.

Iodine Content in Himalayan Salt

Iodine is a trace nutrient vital for making thyroid hormones that control metabolism, growth, development, and more. The recommended daily intake is 150 mcg for most adults.

Iodized table salt is the #1 dietary source of iodine in many parts of the world. Standard iodized salt provides approximately 70-100 mcg iodine per gram of salt. It contains added iodine to help prevent deficiencies.

In contrast, Himalayan salt contains only trace levels of iodine naturally found within the salt - generally less than 10 mcg per gram. For this reason, Himalayan salt itself does not provide sufficient iodine for most people without added iodine.

Himalayan Salt with Added Iodine

To help increase the naturally low iodine amounts, some brands enrich Himalayan salt with added iodine. Iodized Himalayan salt may provide around 60-90 mcg iodine per gram, on par with regular iodized table salt.

Using Himalayan cooking salt with added iodine can help you meet your recommended daily iodine intake. Be sure to check the label to confirm the iodine content though, as amounts can vary across brands.

Benefits of Himalayan Salt

Here are some of the evidence-based benefits Himalayan salt offers:

• Unique flavor - The large crystal size and mineral content add subtle flavor nuances.
• Mineral content - Contains more naturally occurring trace minerals than common table salt.
• Can provide iodine - When fortified, Himalayan salt can help meet iodine needs.
• Chemical-free - No additives, no added MSG, and no bleaching agents.
• Air purifying - Releases negative ions when heated, helping purify and freshen room air.
• Non-GMO and organic - Sourced from protected ancestral salt beds, not modern oceans.

However, amounts of most trace minerals remain too low for Himalayan salt to serve as a meaningful source when compared to diverse whole foods.

How to Use Himalayan Salt

Culinary uses of this specialty salt include:

• Cooking salt - Adds flavor to meats, vegetables, soups, and sauces.
• Finishing salt - Sprinkled atop cooked foods as a finishing touch.
• Brining salt - Useful for brining meats to enhance flavor and moisture.
• Baking ingredient - Adds flavor to home baked goods like breads and desserts.
• Salt slab cooking - Heated slabs can sear meat, fish, or vegetables.
• Air purifier - Salt lamps and other heated salt devices release air-cleaning ions.

Himalayan salt can substitute for regular salt in any recipe, though you may need to adjust amounts due to the coarser grains. Start with about 20% less salt by volume and adjust to taste.

Himalayan vs. Table Salt

Here's how standard Himalayan pink salt compares to regular refined table salt:

• Taste - Himalayan has a richer flavor profile.
• Texture - It has a coarser, crunchier texture.
• Processing - Less refined and processed than table salt.
• Minerals - Contains more trace minerals from ancient seabeds.
• Iodine - Lower in iodine unless enriched; table salt is iodized.
• Sodium - Near identical amounts of sodium per gram.
• Cost - Tends to cost more than common table salt.

Overall, the differences come down mostly to texture, taste and trace mineral content. The sodium and iodine content are generally comparable if you choose an iodized Himalayan salt.

Comparison to Other Natural Salts

Several other gourmet salt varieties provide their own unique flavors, textures, colors and mineral profiles. Here's how Himalayan salt stacks up:

• Celtic sea salt - Also an unrefined pale gray sea salt but sourced from France. Lower in trace minerals.
• Hawaiian sea salt - Natural Pacific sea salt with a mild flavor. Rich in trace minerals.
• Kosher salt - Coarse-grained and additive-free but lacking in minerals.
• Fleur de sel - A French sea salt made from hand-harvested salt crystals. Used as a pricey finishing salt.

Himalayan stands out for its pink hue, range of trace minerals, and affordable price point compared to the most elite gourmet salts.

Potential Downsides to Consider

A few things to keep in mind with Himalayan salt:

• Costs more than plain table salt.
• Lacks sufficient iodine unless enriched with added iodine.
• Mineral content very low compared to whole foods.
• Must avoid fake/imitation products.
• Some environmental concerns around mining processes.

While mineral amounts are higher than table salt, they remain quite low and should not replace eating mineral-rich whole foods. Also, beware of low-quality imitation products that lack the nutritional profile of real Himalayan salt.

The Bottom Line

Here are some key tips on using Himalayan salt:

• Choose products enriched with added iodine to provide sufficient daily iodine intake.
• Use it for cooking, baking, brining, and as a finishing salt.
• Substitute it 1:1 for regular salt, adjusting to taste.
• Combine it with other salts for

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.