Gastroenterologist explains why Himalayan and sea salts can’t meet your nutritional needs

Non-iodised specialty salts are trendy but may lead to iodine deficiency. Gastroenterologist Dr Joseph Salhab lists 8 foods to meet your daily iodine needs. (Image: Pexels)

Himalayan and sea salts have become popular over the years for their minimal processing and burst of flavour, giving them a better reputation than table salt. While they are mineral-rich, these salts often lack the iodine needed for proper thyroid and gut function.

Gastroenterologist Dr Joseph Salhab took to Instagram to share how such fancy salts can cause iodine deficiency and lead to bigger health issues. He wrote, “Most specialty salts (like Himalayan or sea salt) are not fortified with iodine, which historically helped prevent iodine deficiency.”

For those who use non-iodised salts instead of regular table salt, he suggested foods that could help meet the recommended daily intake. "For most adults, the recommended daily intake is around 150 micrograms, which is quite achievable through a varied diet that includes several of these foods throughout the week", says Dr Salhab.

View this post on Instagram

A post shared by Dr. Joseph Salhab (@thestomachdoc)

8 foods that help meet iodine requirements

Seafood: According to Dr Salhab, “Seafood is among the richest sources, with fish like cod, tuna, shrimp, salmon, sardines, and halibut providing excellent amounts, while seaweed (though amounts can vary widely).”

Dairy products: He said, “Dairy products including milk, yogurt, cheese, ice cream, and cottage cheese contain good levels of iodine, partly because iodine-containing solutions are used in dairy processing.”

Eggs: Not only rich in protein and choline, eggs are “another reliable source, with most of the iodine concentrated in the yolk.”

Also Read: 10 health benefits of Himalayan salt water: Here's why you should start your day with this elixir

Legumes: “Legumes like navy beans, lima beans, and chickpeas offer plant-based options,” he shared. Considering these are often made in Indian households, they can easily support iodine intake.

Vegetables and fruits: He cited examples of potatoes (especially when eaten with the skin), corn, green beans, summer squash, bananas, strawberries, cranberries, and prunes which contribute iodine to your diet.

Grains: Grains including enriched bread products, pasta, and some cereals can provide iodine as well.

Poultry and meat: Options like turkey breast, chicken, ground beef, and beef liver contain moderate amounts.

Nuts and seeds: “Even some nuts and seeds may have trace amounts depending on soil quality,” he concluded.

Also Read: Diet tips: Here's how to increase iodine, vitamin E and calcium intake to boost immunity, eye health

FAQs on nutritional needs and sea salts:

1. Are Himalayan and sea salts healthier than table salt?
Himalayan and sea salts are minimally processed and rich in minerals, which gives them a better reputation. However, they often lack iodine, which is essential for thyroid and gut function.

2. Why is iodine important in our diet?
Iodine is crucial for proper thyroid function and overall health. It helps prevent iodine deficiency, which can lead to health issues.

3. How can I ensure I get enough iodine if I use non-iodised salt?
Incorporate iodine-rich foods into your diet such as seafood, dairy products, eggs, legumes, vegetables, fruits, grains, poultry, and some nuts and seeds.

4. What is the recommended daily intake of iodine for adults?
The recommended daily intake of iodine for most adults is around 150 micrograms. This can be achieved through a varied diet that includes several iodine-rich foods throughout the week.