海盐与食盐：你应该选择哪种？
摘要
并非所有的盐都是一样的。食盐只含有两种矿物质，而海盐则提供多达84种甚至更多的微量矿物质，能够支持广泛的身体功能。Berg博士建议改用海盐——尤其是喜马拉雅海盐——以获得更全面的营养益处。
核心要点
- 食盐只含有两种矿物质：钠和氯化物
- 海盐含有至少84种微量矿物质，包括硒、碘、硼和镁
- High blood pressure可能与食盐摄入有关，但与海盐无关
- 海盐中的微量矿物质支持神经传导、肌肉收缩和蛋白质合成
- 海盐有助于平衡pH值，具有抗菌特性，并有助于黏液调节
- 海盐对于缓解过渡到ketogenic diet期间出现的肌肉痉挛尤为有效
- 在凯尔特海盐和喜马拉雅海盐之间，喜马拉雅海盐更受推荐，因其对骨骼和免疫系统有额外益处
- 食盐在1,200°F的高温下加工，需要添加抗结块剂等化学添加剂
详细内容
矿物质含量
食盐经过大规模工业加工后，被精制为纯氯化钠。相比之下，海盐保留了约85%的氯化钠和15%的微量矿物质。这些微量矿物质——包括硒、碘、硼和镁——在以下方面发挥着重要作用：
- 神经信号传导
- 肌肉收缩
- 蛋白质的构建与维持
虽然来自盐中的trace minerals不如来自植物性食物的吸收效率高，但海盐仍能提供有意义的摄入量。
血压方面的考量
Berg博士在谈到blood pressure时，区分了这两种盐，指出食盐与高血压有关，而海盐则不然。这种差异很可能归因于海盐更丰富的矿物质组成，有助于维持更好的电解质平衡。
其他健康益处
海盐在基本矿物质含量之外，还具有多项功能性益处：
- pH支持 — 帮助身体维持适当的酸碱平衡
- 抗菌特性
- 黏液调节
- 缓解肌肉痉挛 — 对于正在过渡到Ketosis 酮症的生酮饮食人群尤为重要，因为此阶段electrolyte流失较为常见
凯尔特海盐与喜马拉雅海盐
两者都被认为是食盐的良好替代品，被描述为”非常相似”。然而，喜马拉雅海盐是更优选择，因为它对以下方面有额外益处：
- 骨骼健康
- 免疫系统支持
为何要避免食用食盐
食盐在1,200°F的极端高温下加工，这会破坏其天然矿物质含量，并需要添加抗结块剂和其他添加剂。Berg博士表示，他本人不食用食盐。
实用建议
只需将海盐——最好是喜马拉雅海盐——直接加入食物中，作为食盐的直接替代品即可。
相关概念
- trace minerals
- sodium chloride
- high blood pressure
- Electrolytes 电解质
- ketogenic diet
- Ketosis 酮症
- muscle cramps
- pH balance
- bone health
- immune system
English Original 英文原文
Sea Salt vs. Table Salt: Which Should You Choose?
Summary
Not all salts are created equal. Table salt contains only two minerals, while sea salt provides up to 84 or more trace minerals that support a wide range of bodily functions. Dr. Berg recommends switching to sea salt — particularly Himalayan sea salt — for broader nutritional benefits.
Key Takeaways
- Table salt contains only two minerals: sodium and chloride
- Sea salt contains at least 84 trace minerals, including selenium, iodine, boron, and magnesium
- High blood pressure may be associated with table salt consumption, but not with sea salt
- Sea salt’s trace minerals support nerve conduction, muscle contraction, and protein synthesis
- Sea salt can help balance pH levels, has antibacterial properties, and helps with mucus regulation
- Sea salt is especially helpful for reducing muscle cramps during the transition to a ketogenic diet
- Between Celtic sea salt and Himalayan sea salt, Himalayan is preferred for additional bone and immune system benefits
- Table salt is processed at 1,200°F and requires chemical additives such as anti-caking agents
Details
Mineral Content
Table salt is stripped down to just sodium chloride through heavy industrial processing. Sea salt, by contrast, retains approximately 85% sodium chloride and 15% trace minerals. These trace minerals — including selenium, iodine, boron, and magnesium — play important roles in:
- Nerve signal conduction
- Muscle contraction
- Building and maintaining proteins
While trace minerals from salt are not absorbed as efficiently as those from plant-based sources, sea salt still provides meaningful amounts.
Blood Pressure Considerations
Dr. Berg distinguishes between the two salts when it comes to blood pressure, noting that table salt is linked to high blood pressure while sea salt is not. This difference is likely attributable to the broader mineral profile in sea salt, which supports better electrolyte balance.
Additional Health Benefits
Sea salt is noted to offer several functional benefits beyond basic mineral content:
- pH support — helps the body maintain proper acid-base balance
- Antibacterial properties
- Mucus regulation
- Muscle cramp relief — particularly relevant for people transitioning into Ketosis 酮症 on a ketogenic diet, where electrolyte loss is common
Celtic Sea Salt vs. Himalayan Sea Salt
Both are considered good alternatives to table salt and are described as “very similar.” However, Himalayan sea salt is the preferred choice due to additional benefits for:
- Bone health
- Immune system support
Why to Avoid Table Salt
Table salt undergoes extreme heat processing at 1,200°F, which destroys its natural mineral content and requires the addition of anti-caking agents and other additives. Dr. Berg states he does not personally consume table salt.
Practical Recommendation
Simply add sea salt — ideally Himalayan — directly to your food as a straightforward replacement for table salt.
Mentioned Concepts
- trace minerals
- sodium chloride
- high blood pressure
- Electrolytes 电解质
- ketogenic diet
- Ketosis 酮症
- muscle cramps
- pH balance
- bone health
- immune system