Rock Salt vs Common Table Salt: Know the Difference

Salt is an essential nutrient required by our body to function properly. Eating too much or too little salt can have adverse effects on our bodies. Salt is a source of sodium, chloride, and even iodine (salts fortified with iodine). Sodium is an essential mineral that facilitates nutrient absorption, muscle function, nerve health, and fluid balance in the body.

On the other hand, iodine helps regulate metabolism by stimulating the thyroid gland. Studies show that iodine plays an important role in the neural development of a growing fetus. There are many ways to harvest salt: salt mines, in a lab, or by evaporating seawater. Therefore there are many different varieties of salt available and each of them has a different chemical composition, taste, texture, appearance, and health benefits.

Differences between rock salt and common table salt.

Rock salt- Rock salt or sendha namak is a type of salt that is harvested from seawater or a mineral-rich body of water. In India, the Himalayan pink salt is the most common variety of sendha namak. According to Ayurvedic medicinal practices, rock salt has several health benefits such as treating colds and coughs, and improving digestion.

Common table salt- Common table salt is specifically manufactured for consumption. Therefore, it tries to address a variety of health concerns in the developing world. For instance, common table salt is fortified with iodine. Common salt was specifically fortified with iodine because iodine deficiency affects billions of people around the world and can lead to hypothyroidism, endemic goiter, or cretinism.  

Nutritional profile of rock salt and common table salt:

Rock salt- 100 grams of rock salt contains approximately 38,700 mg of sodium, 1.6 mg of calcium, 2.8 mg of potassium, 1.06 mg of magnesium, and 0.0370 mg of iron.

Common table salt- 100 grams of common table salt contains 38,758 mg of sodium, 1% DV (daily value) of iron, and 2% DV of calcium. It also contains 0.9 mg of potassium and 0.0139 mg of magnesium.

Health benefits of rock salt Vs table salt:

Rock salt- Rock salt has several health benefits. For instance, sendha namak has trace levels of several minerals such as cobalt, nickel, iron, copper, manganese, and zinc. Sodium chloride and electrolytes present in rock salt can improve muscle cramps because muscle cramps and joint pain are caused by electrolyte imbalance. In Ayurveda, rock salt is used as a remedy for digestive ailments such as bloating, vomiting, constipation, and heartburn.

Common table salt- Common table salt which is fortified with iodine helps boost thyroid function by increasing the production of thyroid hormones- triiodothyronine and thyroxine. Iodized salt assists in the bone and brain development of unborn children. Balanced iodine levels also prevent miscarriages and hypothyroidism in pregnant women. Iodized salt promotes the proper secretion of hormones that regulate heart rate and blood pressure.

Negative impact of rock salt and common table salt:

There are no differences in the negative effects of consuming too much rock salt or common table salt. In general, eating too much salt can lead to abdominal bloating, constant feeling thirsty, frequent urination, high blood pressure, disturbed sleep patterns, mild headaches, and increased risk of stomach cancer because of ulcers and the inflammation of the stomach lining. Therefore, according to the World Health Organisation, people should not consume more than 1.5 grams of salt a day.