Eight Spices That You Can Use As A Substitute For Salt

Since the foods we eat already contain a lot of salt, you can avoid having to add more without sacrificing the taste by using different spices that give you more benefits.
Eight spices that you can use as a substitute for salt

Salt is one of the ingredients that we are most used to using when we cook because  it is great for improving the taste of our food. But there are spices you can use as a substitute for salt we can use to reduce our intake.

It is a source of minerals, which in small doses help the body balance its amounts of electrolytes and helps with other important processes for your health. The problem is that we usually eat salt in excessive amounts,  and often ignore the negative effects. We add salt to almost all our dishes.

While it may seem harmless at first, over time you can develop inflammation, cardiovascular problems and kidney problems. This is why  it is necessary to limit your daily intake. To do this can reduce your intake of foods that contain salt and choose to use other spices in the kitchen.

Since we know that some may not be familiar with these spices,  we want to share the eight most recommended.

1. Garlic as a substitute for salt


Garlic is a spice that is important for  vitamins, minerals and antioxidants. When these are absorbed into the body, they help prevent a variety of diseases. Unlike salt, it is an ingredient with anti-inflammatory and diuretic properties where the effects reduce fluid retention and cardiovascular problems.

The best part is that its delicious taste helps you bring out the flavor of:

  • Red and white meat
  • Fish and seafood
  • Stews and soups

2. Onion powder

With similar properties to garlic as well as natural ingredients like allicin, onion powder is a great alternative when trying to reduce your salt intake.

While it has fewer properties than the vegetable in its natural form, the  nutrients in it make it a good alternative when trying to add flavor to your food.

Add onion powder to:

  • Meat and seafood
  • Soups and stews
  • Rice
  • Fried vegetables
  • Salads

3. Black pepper

Black pepper

Black pepper is a spice with anti-inflammatory and antioxidant properties. Once inside the body, these protect the tissue when exposed to the negative effects of free radicals.

Its properties protect the body from high blood pressure and, over time,  improve your kidney function by stimulating the elimination of fluid.

The good taste of this spice goes well with:

  • Meat and fish
  • Stews, sauces and dressings
  • Recipes with vegetables
  • Pasta

4. Oregano

Known for its medicinal properties, oregano is a tasty ingredient that you can use as a substitute for salt in many different recipes. It contains vitamins, minerals, and essential oils that go with its  antiseptic, antifungal and anti-inflammatory properties.  Regular intake will improve the activity of your body’s immune system  and will reduce the risk of respiratory problems.

Enjoy it with food like:

  • Red and white meat
  • Fish and seafood
  • Pizza recipes with cheese
  • Stuinger
  • Fruit and vegetable smoothies
  • Salads
  • Rice
  • Pasta

5. Cumin


A little cumin in your dishes can give them an interesting taste when you try to limit your intake of refined salt. This ingredient  contains antioxidants  that reduce the negative effects of free radicals in the environment. Regular intake helps  control and reduce the risk of serious cardiovascular problems.

Go to use this spice in:

  • Meat and fish
  • Soups and stews
  • Rice
  • Vegetables

6. Anise

Anise has a very specific taste that goes very well with recipes that have meat and vegetables in them. The many nutritional properties of this ingredient, among other things, help  to improve the digestion of food.

7. Ginger


Known for its  anti-inflammatory, digestive, and antioxidant properties, ginger is another interesting choice when trying to reduce your salt intake.

This is due to the high concentration of a substance known as  gingerol  which, in addition to its strong taste, gives it medicinal benefits.

You can add it in:

  • Bread and cakes
  • Fruit and vegetable smoothies
  • Salads
  • Stews and soups

8. Turmeric

Turmeric is a spice that is very well known in the food world, not only for its special taste, but also for the orange color that it gives to your dishes. This spice that is full of antioxidants is a good choice when you are trying to add flavor to your dishes without using salt.

Its anti-inflammatory, digestive, and antibacterial properties  help improve your health and protect your cells  from disease.

Use turmeric as a substitute for salt in dishes such as:

  • Soups and stews
  • Rice
  • Beans
  • Vegetable salads
  • Sauces and dressings

Do you make all your food with salt? If you do, choose one of the aforementioned spices to replace it, and discover that you can add amazing flavor without harming your health. Keep in mind that although we can not eliminate salt completely from our diet, the best thing we can do is try to avoid it as much as we can to prevent its negative effects.

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