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The most common dietary sources of iodine are seaweed, fish and dairy products. Inland areas have fewer natural sources of iodine. In the U. Although salt iodization never was made mandatory, estimates are that more than 90 percent of U.
Other sources of dietary iodine include eggs, enriched grain products and plant foods grown in iodine-rich soils. Over the past two decades, reductions in salt intake for health reasons as well as reduced use of salt in some processed foods have led to instances of iodine deficiency creeping up in a country that formerly had no issue with it at all.
Iodine is a trace mineral needed for the normal metabolism of cells and production of the thyroid hormone. Over many months of deficiency, the thyroid cells and gland may become enlarged causing a goiter, hypothyroidism, and mental retardation in infants and children of mothers who were deficient during pregnancy. Deficiencies are more common in women than men and most common in pregnant women due to the fact that they need an increased amount.
Here are a few ideas for adding sea vegetables into your diet. The Best Way to Get Your Daily Iodine The foods that have the highest amount of iodine, however, are something you might not normally have hanging around in your pantry: Sea vegetables like dulse, kombu, nori, and kelp, are particularly good sources of iodine.
In a smoothie: Toss a kelp cube into the blender with your favorite ingredients. In hummus : Whirl it into the blender with chickpeas and avocado for a thoroughly modern, super-healthy take on the spread. This condition is also commonly found in areas such as Africa, Asia, Latin America and parts of Europe 8. In addition, certain groups of people are more likely to be deficient in iodine. For example, women who are pregnant or breastfeeding are at a higher risk of deficiency because they require more iodine.
Vegans and vegetarians are also at a greater risk. Iodine deficiency is a major problem around the world. Women who are pregnant or breastfeeding, those on a vegan or vegetarian diet and those who live in certain areas of the world are at a greater risk of deficiency. A deficiency in iodine can cause a long list of symptoms that range from mildly uncomfortable to severe to even dangerous. Your thyroid gland uses iodine to produce thyroid hormones.
This causes the cells in your thyroid to rapidly multiply and grow, resulting in a goiter A decrease in thyroid hormones can also lead to other adverse effects, such as hair loss, fatigue, weight gain, dry skin and increased sensitivity to cold Iodine deficiency may cause serious issues in children and pregnant women as well. Low levels of iodine can cause brain damage and severe problems with mental development in children 8. Iodine deficiency can impair the production of thyroid hormones, resulting in symptoms like swelling in the neck, fatigue and weight gain.
It may also cause problems in children and pregnant women. In , physician David Marine began conducting experiments demonstrating that taking iodine supplements was effective at reducing the incidence of goiters.
Soon after in , many countries around the globe began fortifying table salt with iodine in an effort to prevent iodine deficiency. The introduction of iodized salt was incredibly effective at eliminating the deficiency in many parts of the world.
Just a half teaspoon 3 grams of iodized salt per day is enough to meet your daily iodine requirement
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