Chances are, you are consuming sufficient amounts of iodine daily and don’t even know it. Iodine is a key mineral essential for thyroid hormone production. Your thyroid regulates functions like protein synthesis and metabolism. Women who are pregnant or breastfeeding require higher amounts of iodine in their diets. This aids the central nervous system and proper skeletal development in fetuses and growing babies.
How Do We Get Iodine?
Salt is a key ingredient in cooking and where most Americans get their fundamental dose of iodine. Companies like Morton’s have added iodine to their table salt since 1924. The addition of iodine was thought to combat the prevalence of iodine deficiency during that period.
If you’re like me, you may not use iodized table salt. While the trend of kosher salt and sea salt has taken over pantries, how can we get the recommended amount of daily iodine in our diets?
Food sources containing iodine include:
- Fish, seaweed, shrimp, and other seafood.
- Dairy products like milk, yogurt, and cheese
- Eggs
- Table salt (fortified with potassium iodide)
Who is affected by iodine deficiency?
Most people get an adequate amount of Iodine, depending on their diets. People who follow a vegan diet refrain from eating seafood, dairy, and eggs. Vegans can get iodine from sources like seaweed and table salt fortified with potassium iodine. Women who are pregnant or breast feeding may not get an adequate amount of iodine in their diets. Women who are pregnant require 50% more iodine than the average adult. They require 220mcg of iodine compared to 150mcg for adults.
People who live in an area with iodine-deficient soil are at risk. Fruits and vegetables grown in iodine rich soil will transfer the mineral to our produce. Areas most at risk are mountainous areas, like the Himalayas, the Alps, and the Andes regions, and river valleys in South and Southeast Asia. Many people have switched from fortified table salt to alternative types of salt, they are not receiving the added benefits from iodized table salt.
Iodine Deficiency
Iodine deficiency can affect your thyroid and hormone production, a common symptom is swelling of the neck which is known as goiter. This happens when your body is lacking essential minerals, your thyroid gland will try to make more hormones to compensate. As a result, the cells in your thyroid gland grow and multiply, causing a goiter.
Other symptoms of iodine deficiency can include hair loss, weight gain, fatigue, and dry skin, associated with hypothyroidism. Low levels of iodine can cause adverse effects in children and women who are pregnant including harmful effects of development in their brain and nervous system.
Keep in mind that most processed foods and snacks are not made with iodized salt and therefore should not be considered a source of iodine. Be mindful of your sodium intake and always consult with your doctor about issues or concerns regarding your health.
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