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Iodine is an essential micronutrient – one of those minerals that we only need a minute amount of and yet, can't do without. It is part of a small group of micronutrients called trace elements. Iodine is especially critical for infants.
This mineral is found in some foods. But it’s essential to make thyroid hormones. These hormones are integral to metabolism, growth, and development. Iodine deficiency is a major public health problem. A 2013 global estimate found that1.88 billion people, including 241 million school-age children get sufficient iodine through their diet.
It is estimated thattwo billion individuals are deficient in iodine globally.
While iodine deficiency can have serious consequences for individuals of all ages, fortunately, it is easy to avoid.
Iodine is vital for proper fetal and infant development. Pregnant women have an increased need for iodine. If a pregnant woman is deficient in iodine, there is a higher risk of miscarriage, stillbirth, low birth weight, and an increased risk of the infant dying after birth.
In addition, offspring of iodine-deficient mothers are at greater risk for cognitive impairments, including cretinism.Cretinism, also called congenital iodine deficiency syndrome, is a condition of severely stunted physical and mental growth.
As mentioned above, iodine is also important for thyroid hormones. Thyroid hormonesimpact every cell and organ in the human body. Thyroid hormones:
Iodine deficiency happens when the body doesn't get enough iodine for the thyroid to function properly. Too little iodine in the diet can lead to hypothyroidism, which means the body is unable to produce adequate amounts of thyroid hormones.
Iodine deficiency is more common in women. Symptoms of iodine deficiency can include:
Iodine deficiency happens when the body doesn't get enough iodine, so the thyroid gland doesn't get enough iodine to function properly. Iodine deficiency occurs from not consuming enough iodine.
While this is not common in the United States, it may be more common in developing countries, especially those with higher altitudes.
Women are more likely to have a thyroid condition than men. In women, thyroid deficiency can lead to infertility, pregnancy-related high blood pressure, period problems, and postpartum thyroiditis, when the thyroid gets inflamed after giving birth.
There are two main types of thyroid disease, namely hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid). Different factors lead to the development of these conditions.
In hypothyroidism, the thyroid doesn't make enough thyroid hormones because it doesn't get enough iodine via food in the diet. This problem is mostly solved by making iodized salt available to the population. In countries where this is not done, hypothyroidism is more common.
Postpartum thyroiditis is inflammation of the thyroid after giving birth. The condition is rare, affecting 5 – 10% of women. It usually manifests first as hyperthyroidism and later as hypothyroidism. The condition is not permanent.
Hashimoto's disease is an autoimmune condition where the immune system attacks the thyroid gland, preventing it from making hormones. This is a common cause of an underactive thyroid in countries that make iodized salt and iodine-enriched foods available to citizens.
In rare cases, infants are born without a thyroid or an underactive thyroid. The prevalence is about 1 in every3,000 to 4,000 babies.
Naturally, if your thyroid has been removed surgically or if it has been damaged by chemical treatment, it won't be able to produce hormones.
Graves' disease is an autoimmune condition that causes the immune system to attack the thyroid, causing an overproduction of thyroid hormones. It is the most common cause of hyperthyroidism.
Nodules, or lumps on the thyroid can also lead to hormone overproduction, especially if they are overactive.
It's possible to have too much iodine available for the thyroid which then produces excessive amounts of thyroid hormones. Taking certain medications that contain iodine can lead to excessive amounts of iodine in the system.
This condition, inflammation of the thyroid causes it to produce excess hormones. In this case, the hyperthyroidism is not permanent, lasting from a few weeks to a few months.
Thyroid cancer occurs when abnormal cells grow in the thyroid gland. Symptoms include difficulty swallowing, hoarseness, persistent throat pain, weight loss, and fatigue.The prognosis for thyroid cancer is positive, especially when caught early with options like surgery, radioactive iodine therapy, and hormone replacement therapy.
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Iodine is most commonly found in seafood. Other sources include eggs, milk, and beef. The following foods aresome of the best sources of iodine.
Seaweed is known for being a good source of iodine. There are many different seaweed species, and they all contain different amounts of iodine. Seaweed species commonly included in human diets are nori, Kombu, kelp, and wakame.
In addition to minerals like iodine, seaweed contains antioxidants, and vitamins A, C, E, and B12.
Research has shown that Kombu has the highest average iodine content, 2523.5 micrograms/kg. That means as little as 59.4 grams of Kombu will give you the 150 micrograms of iodine you need per day.
Fish has a naturally high concentration of iodine. AnIcelandic study found these fish species contain high levels of iodine: haddock 191 mcg/100 g; cod 170 mcg/100 g; wild salmon 36 mcg/100 g, and farmed salmon 30 mcg/100 g.
Interestingly, the researchers found low-fat marine fish species have the highest iodine content. Cod and haddock are both low in fat.
Oysters also provide ample iodine. If you love eating them, enjoy the fact that justsix oysters can provide up to 144 mcg of iodine.
Dairy is a great source of iodine. Whole milk, low-fat milk, and flavored milk provide good quantities of iodine. The amount of iodine in milk and milk products differs depending on various factors. Based on research, 1 cup of milk contains59–112% of the recommended daily amount of iodine.
Greek yogurt is an excellent source of iodine — ¾ cup non-fat plain yogurt contains87 mcg of iodine.
Apart from being a good source of protein, eggs are also a good source of iodine. One hard-boiled egg provides about 26 mcg of iodine.
Beef liver is an extremely nutritious food source. In addition to protein and vitamins, it contains many important minerals such as iron, iodine, and zinc. A three-ounce serving of liver contains around14 mcg of iodine.
While the ingredients for bread don't typically contain iodine, manufacturers enrich bread by adding nutrients like B vitamins, iron, and iodine to the flour.
Where people can buy enriched bread, a single slice of white bread may contain as much as 185 mcg of iodine.
You can ensure that you get enough iodine in by using iodized salt. It is widely available in the United States and most developed countries.
Since seafood and animal sources such as milk and dairy products are the primary sources of iodine, vegans who don't eat any animal products could become iodine deficient. For vegans, the main sources of iodine are seaweed, prunes, lima beans, and iodized salt.
However, scientists say that there are ways for vegansto prevent iodine deficiency. They suggest using iodine-fortified plant-based milk alternatives and taking iodine-containing supplements. They recommend a supplement that is not seaweed-based and does not exceed 150 mcg/d.
Related Link: Dietitian-Backed Vegan Meal Plan!
It is safe to take iodine every day provided you stay withinthe recommended limits. The recommended amount is 150 mcg for adults and teens, 220 mcg for pregnant women and pregnant teens, and 290 mcg for breastfeeding mothers.
However, adults should not exceed 1,100 mcg, and teens 14 – 18 years should not exceed 900 mcg. The upper limit for children 9-13 years is 600 mcg and for children 4 – 8 years is 300 mcg.
If you consume too much iodine, you can experience the same symptoms as iodine deficiency, including goiter. Iodine intake that exceeds recommended levels can cause inflammation of the thyroid and even thyroid cancer.
If you experience an iodine deficiency, you should avoid foods that contain goitrogens. Goitrogens are substances that inhibit the uptake of iodine in the thyroid, potentially worsening iodine deficiency.
Foods high in goitrogens include soy, cassava, and cruciferous vegetables, such as cabbage, broccoli, cauliflower, brussels sprouts, and kale. Soy-based foods such as tofu, soy milk, and edamame are also high in goitrogens.
However, goitrogens are not a problem for people who are not deficient in iodine and eat a variety of foods.
Health experts are warning people living with hypothyroidism against eating cassava. Cassava is a root vegetable that is becoming popular in the United States. However, cassava can slow an underactive thyroid down even more.
No, iodine and iron are two distinct minerals. In the body, they act as essential micronutrients for proper body functioning. Iodine is crucial for thyroid hormone production, which helps regulate metabolism and development. Iron is critical for the forming of hemoglobin, the protein in red blood cells that delivers oxygen to the tissues.
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The two minerals are closely associated when it comes to their functions in the body. The body needs iron to make thyroid hormone. When one is iron-deficient, the thyroid can't produce enough thyroid hormones, which raises the risk of hypothyroidism. Should hypothyroidism treatment become necessary, low iron may prevent the medications from working properly.
So, to help your thyroid operate optimally, ensure that you get enough iron by including the following foods in your diet:
You can also consider using iron pots for cooking. The iron leaches from the container into the food,elevating the iron content of the food.
Supplements cannot help you to avoid iodine deficiency. In fact,health experts warn people with thyroid issues not to take supplements.
Iodine supplements can worsen hypothyroidism. If your underactive thyroid is not caused by an iodine deficiency, taking iodine supplements can elevate your iodine levels too high, which is dangerous.
And for people with hyperthyroidism, additional iodine can also spike their iodine levels, causing too much thyroid hormone production.
Iodine is an essential micronutrient needed for the production of thyroid hormones that help regulate numerous body functions. It is crucial for fetal and infant development – a shortage during this time can lead to neurological and psychological deficits.
It is essential throughout life, and low levels can cause several health problems.
But, it is unlikely that people in developed countries will suffer from a deficiency. If you suspect that you might have an overactive or underactive thyroid, consult your doctor before taking nutritional supplements. Your doctor can determine if you need a supplement and how much you need.
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