There Are So Many Types Of Salt — Here's An RD's Advice On Picking One

If you think about salt as something you just need one variety of, this is your sign to change your tune: One of the benefits of there being so many types is that you can use them for different applications.

"I tend to recommend people think about what they will be using that salt for," Jessica Cording, M.S., R.D., CDN, tells mindbodygreen. She says, "I generally like regular sea salt as an all-purpose," but for finishing salt, "I use the Maldon flaky sea salt, but if you want something coarser, kosher salt is nice."

When it comes to salt, the nutrient that probably comes to mind first is obviously sodium—but quick on its heels is probably questions about iodine: Should we be worried about buying salts that aren't iodized?

"The primary nutrient we should aim to get from salt is sodium," says Cording. "It's a mineral and an electrolyte and plays an important role in supporting fluid balance in the body (hence, why there is a sweet spot and too much or too little can be problematic). It also plays a role in nerve and muscle function."

"You do want to be mindful to use a light touch, as salt does contain a lot of sodium, and it's recommended that healthy adults cap their daily intake around 2,300 mg (of sodium per day)," she further explains. "I also tell people not to stress about the fact that sea salt isn't iodized. Iodine is present in a wide variety of foods, such as fish, seaweed, and sea vegetables and eggs."

"Salt gets a bad rap because of the association between high levels of sodium intake and cardiovascular disease risk," explains mbg's director of scientific affairs and registered dietitian Ashley Jordan Ferira, Ph.D., RDN. "But because of that link, people sometimes forget, sodium is still absolutely essential on a daily basis. It's one of the top two essential electrolytes."

"There are fewer opportunities than you might think to consume natural sources of sodium in the diet," continues Ferira, "but sadly, lots of Americans are consuming excessive amounts of processed foods (with loads of added sodium), so it's not a nutrient of concern for most. Actually, if you eat super clean and emphasize fruit, vegetables, and legumes, it's certainly possible to not consume enough sodium."

Essentially, it's time to stop thinking about salt as a one-size-fits-all situation: Having a few options in your pantry to fit different uses can help make your cooking more exciting. Personally, I've started keeping coarse sea salt, Maldon, and occasionally a few specialty salts on hand to use at different points in cooking.