What type of salt is best for normal, healthy individuals?

Generally speaking, there is no definitive answer to "which type of salt is best for healthy individuals." For most people, iodized salt should be the primary choice, with occasional use of low-sodium salt or sea salt. There's no need to overly pursue special types of salt; the key lies in controlling total salt intake. Detailed analysis is as follows:

Iodized salt helps supplement the body’s iodine needs and prevents diseases caused by iodine deficiency, such as goiter. It is suitable for daily consumption by most healthy individuals, especially in inland areas far from the ocean where natural iodine intake tends to be insufficient—iodized salt serves as a crucial source of iodine in these regions. Low-sodium salt replaces part of the sodium with potassium, reducing overall sodium intake, making it beneficial for those monitoring their blood pressure. However, individuals with impaired kidney function should use it cautiously. Sea salt retains small amounts of minerals and has a slightly distinct flavor, but its nutritional advantages are minimal and it cannot replace iodized salt in providing adequate iodine.

No matter which type of salt is chosen, healthy adults should limit daily intake to less than 5 grams to avoid excessive sodium consumption, which can increase strain on the body. It is recommended to add salt toward the end of cooking to reduce sodium release, and to maintain a light diet by minimizing the use of high-sodium condiments such as soy sauce and pickled vegetables. This approach better supports balanced metabolic health.