Salt of the Earth: Why Minerals Matter More Than We Think

As nutrition trends come and go, one foundational truth remains: the body depends on minerals to function properly. This subject is one of my coworkers passions!

Before food became ultra-processed and stripped of its natural structure, our diets naturally supplied a broad spectrum of minerals. Today, many of those nutrients are reduced through conventional farming and industrial processing.

This is where the phrase “salt of the earth” becomes more than an expression. We are the salt of the earth. We bring flavor. And, we also bring nourishment to ourselves and others beginning with whole, mineral-rich foods we prepare and share.

What Are Minerals, and Why Do They Matter?

Minerals are essential nutrients the body cannot produce on its own. They must come from food. Some of the most important minerals include:

• Magnesium 

  • Magnesium is probably the most important mineral. It is an essential mineral that the human body needs to regulate everything from your muscle and nervous system to your energy production, cellular health, hormone production, blood sugar, and blood pressure. It’s like the conductor to the symphony of minerals in our body. 

  • Magnesium co-factors include boron, bicarbonate and b vitamins. And it must be balanced with sodium and potassium to function correctly. 

• Potassium 

  • Potassium needs to be balanced with sodium and magnesium. Most sources claim we need at least 4000 mg of potassium a day! In a modern diet, most people barely reach the 1000mg mark, so many people are lacking in this important mineral. In adrenal issues, some people need to restrict potassium because it can lower sodium and make you feel worse. Potassium is needed for the proper functioning of cells, muscle contraction, nerve impulses, energy metabolism, and to balance hypertension.

  • We can lose potassium under stress and with detoxing.  We need Vitamin A (from animal sources - think cod liver oil, eggs, butter, and organ meats) to help retain potassium. Vitamin A is another under-appreciated deficiency! Since potassium and vitamin A have such a close relationship, a lot of the deficiency signs overlap.

• Calcium 

  • This is the most abundant mineral in the body - 99% should be found in the bone. The 1% not in the bones is needed for nerve transmission, blood pressure regulation, iron metabolism, proper cell division, plus health skin and teeth.  There is an increased need for calcium during pregnancy, lactation, and adolescence (but again in food form).

  • Calcium needs co-factors for proper absorption - this is why taking it (and any other nutrient) in isolation makes no sense. Co-factors like magnesium and potassium keep calcium in proper balance. Excess vitamin D makes us absorb too much calcium. Additionally, you must add in K2 for calcium to reach the bones and avoid build up in the joints and arteries.  

• Sodium 

  • Sodium (along with potassium) helps to maintain the body’s fluid balance. Sodium plays a huge part in nerve transmission, muscle contraction, and for the creation of hydrochloric acid. We lose sodium through sweating and excessive bowel movements. 

  • Sodium has to have a balance with potassium and magnesium.

  • Replenish sodium by increasing intake of unrefined sea salts in food; mineral baths; salt water sole; and fermented foods.

  • Unrefined salts are essential to health: Himalayan Pink salt, Celtic Grey, and Redmond’s Real Salt are three amazing salts to try out. Be sure to eat Iodine-rich foods like seafood, seaweed, diary-products and eggs or supplement Iodine when consuming unrefined sodium. Diana’s favorite salt is Celtic!

• Trace minerals 

  • Trace minerals such as copper, iron, selenium, chromium, zinc and manganese make up a small portion of our dietary intake but are vital for overall health from oxygen transportation, to metabolism, to our ability to grow and maintain cells.

  • While we may need very little of these nutrients to stay healthy, they pack a hefty nutritional punch. Most trace minerals are coenzymes that help drive important chemical reactions within the body. Some of these reactions are responsible for gene expression, energy production, hormone synthesis, and immune system function. Others serve specialized functions, such as the role of heme iron in red blood cells.

    
    

Minerals are vital to everything from hydration to digestion, and  nerve communication to energy production. They help regulate the systems that keep us steady and resilient.

When foods are overly refined, many of these minerals are removed. What’s left may look similar — but it doesn’t nourish our bodies in the same way. In some cases, such as refined sugar, caffeine, and alcohol, it can even take minerals from us rather than nourish us.

The Problem With Conventional Farming and Modern Refinement

Modern farming practices strip the soil from their minerals resulting in less nutritious food. For example, a potato grown using organic, regenerative farming practices will have higher amounts of minerals in its skin from the soil it is grown in. A conventionally farmed potato, on the other hand, will have pesticide and chemical residue on its skin from the soil it was grown in. This is why it is important to choose not only whole foods, but whole foods grown organically and regeneratively when possible.

Highly processed foods are often stripped of fiber, natural oils, and micronutrients. Even common pantry staples like refined salt and white flour lose their original mineral complexity during processing. Take our potato for example, an organically farmed, heirloom potato is rich in potassium, magnesium, phosphorus and sulfur (macro-minerals) as well as iron, zinc, copper, manganese and boron (trace minerals). That same heirloom potato grown conventionally, will have potassium and magnesium, but less phosphorus and sulfur as well as very little trace minerals and a high level of the pesticide chlorpropham as well as residues the insecticides, fungicides, and herbicides like glyphosate, methamidophos, thiometon, profenofos, phorate, and pirimiphos-methyl.

Based on scientific studies, consuming pesticide residue on the conventionally farmed potato can contribute to the depletion of minerals and nutrients in the body, primarily by causing oxidative stress, damaging the digestive system, or interfering with nutrient absorption. 

Now, take that conventionally farmed potato, remove its skin (where most of the nutrients and minerals are - as well as the pesticides) slice it thinly, drop it in hot vegetable oil (typically canola oil which was invented in WWII as an engine cleaner) and sprinkle it with refined salt. It may taste good, but from a nutritional and mineral-rich perspective, it is hard to even call that food. 

This isn’t about fear or guilt. It’s about awareness.

We all enjoy a bag of potato chips from time-to-time. But when we consistently choose conventionally farmed and ultra-processed foods, we may miss out on and even deplete ourselves of the quiet, foundational nutrients that support long-term well-being.

Whole Foods Restore Balance

Traditional cultures didn’t have nutrition labels — but they practiced preparation methods that enhanced nutrient availability that they learned from each passing generation.

They grew and they gathered.

Then,

They soaked.

They sprouted.

They fermented.

These methods weren’t trends. They were practical ways to make food more digestible and nourishing.

Sprouting, for example, begins the natural germination process of nuts and seeds. This can help unlock nutrients and make them easier for the body to absorb.

At Diana’s Sprouted, we honor that tradition. Our grain-free granolas, protein clusters, and raw nuts are made by selecting wholesome ingredients and sprouting techniques — carefully prepared to support real nourishment without shortcuts or fillers. This ensures the maximum amount of minerals available to each person who enjoys our products.

A Simple Place to Start

Start your day with a glass of mineral-rich water upon waking up.

Add in minerals and electrolytes! Unfortunately, the quality of our drinking water is not as rich as it used to be (just like our soil!) so it is important to ensure you and your family get the needed amounts of trace minerals, minerals, and electrolytes! We like to supplement with high-quality trace mineral drops, make your own salt sole, and even drink Celtic salt water when we’re craving it! 

Then pair mineral-rich whole foods with balanced protein and fiber. Such as a piece of fruit and some sprouted nuts or a protein-rich yogurt parfait. Choose ingredients that resemble their original form. Read labels. Ask where your food comes from and how it’s prepared.

Back to the Basics

“Salt of the Earth” living doesn’t require extremes. It’s about:

• Choosing mineral-rich, whole foods

• Minimizing ultra-processed ingredients

• Supporting digestion through traditional preparation

• Building simple, sustainable habits

  
  

Nutrition doesn’t have to be complicated to be powerful. When we return to foods in their most natural form, we give the body what it recognizes — and what it has relied on for generations.

Small, steady choices build long-term resilience and ensure you can be the best version of you. You bring the flavor to life. 

That’s the heart of “Salt of the Earth.”

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Sources and Further Reading:

On Minerals & Human Physiology

1. National Institutes of Health (NIH), Office of Dietary Supplements.Magnesium Fact Sheet for Health Professionalshttps://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2. National Institutes of Health (NIH), Office of Dietary Supplements.Potassium Fact Sheet for Health Professionalshttps://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/

3. National Institutes of Health (NIH), Office of Dietary Supplements.Calcium Fact Sheet for Health Professionalshttps://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

4. National Institutes of Health (NIH), Office of Dietary Supplements.Sodium and Health Overviewhttps://ods.od.nih.gov/factsheets/Sodium-HealthProfessional/

5. Gröber, U., Schmidt, J., & Kisters, K. (2015).Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199–8226.(Discusses magnesium’s role in muscle, nerve, energy metabolism, and mineral balance.)

On Trace Minerals & Enzyme Function

6. Beard, J. L., & Dawson, H. D. (1997).Iron. In Handbook of Nutritionally Essential Mineral Elements.(Explains iron’s role in oxygen transport and cellular metabolism.)

7. Maret, W. (2013).Zinc biochemistry: From a single zinc enzyme to a key element of life.Advances in Nutrition, 4(1), 82–91.

On Soil Depletion & Nutrient Density

8. Davis, D. R., Epp, M. D., & Riordan, H. D. (2004).Changes in USDA food composition data for 43 garden crops, 1950 to 1999.Journal of the American College of Nutrition, 23(6), 669–682.(Documents measurable declines in certain mineral levels in produce.)

9. Montgomery, D. R. (2017).Growing a Revolution: Bringing Our Soil Back to Life.W.W. Norton & Company.(Research-based discussion of soil health and regenerative agriculture.)

On Food Processing & Nutrient Loss

10. Fardet, A. (2018).Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods. Advances in Nutrition, 9(3), 270–280.

On Sprouting & Nutrient Bioavailability

11. Gan, R. Y., et al. (2017).Effects of germination on nutritional properties of edible seeds.Critical Reviews in Food Science and Nutrition, 57(3), 449–462.(Supports discussion of sprouting improving nutrient accessibility.)

On Pesticides & Nutrient Interference

12. Mostafalou, S., & Abdollahi, M. (2013).Pesticides and human chronic diseases: Evidences, mechanisms, and perspectives.Toxicology and Applied Pharmacology, 268(2), 157–177.(Addresses oxidative stress and systemic effects of pesticide exposure.)

Disclaimer:

This article is for educational purposes only and is not intended to diagnose or treat medical conditions. Individual mineral needs vary. Consult a qualified healthcare professional before making significant dietary or supplement changes.