Everything you need to know about iodine

Website content extracted from: https://www.medicalnewstoday.com/articles/288471?fbclid=IwAR3Zbw3V1-HWEY2hSMZCkcaoCB7iW1T-MP8Tio8KZtQgX2HmbDWF_0ATe4o

Iodine is a mineral that is needed in the diet to ensure that the thyroid works properly.

Thyroid hormones play an important role in a wide range of bodily functions, including metabolism, bone health, immune response, and development of the central nervous system (CNS).

Iodine helps convert thyroid stimulating hormone (TSH) to triiodothyronine (T3) and thyroxine (T4). This conversion is important for the thyroid to function properly.

An iodine imbalance can lead to an overactive or underactive thyroid.

Around 70 to 80 percent of iodine is found in the thyroid gland in the neck. The rest is in the blood, the muscles, the ovaries, and other parts of the body.

Iodine deficiency is rare in Western nations because salt is iodized. However, an estimated 2 billion people worldwide remain at risk for iodine deficiency, and about 300 million people worldwide suffer from thyroid gland dysfunction.

Fast facts about iodine

Here are some key points about iodine. More detail is in the main article.

• Iodine is an important nutrient for thyroid functioning.
• Too much iodine or too little iodine can lead to symptoms of hyperthyroidism or hypothyroidism.
• Good sources of iodine are seaweed and iodized salt.
• Iodine deficiency is rare in western countries, and additional iodine should only be taken with a doctor’s supervision.

Recommended intake and sources

Share on Pinterest

Iodine is beneficial for health, and a deficiency of iodine can create health problems.

The recommended intake of iodine from the age of 14 years is 150 micrograms (mcg) for both males and females. During pregnancy, it is 220 mcg, rising to 290 mcg while breastfeeding.

Food is the best source of iodine.

The amount of iodine in a food depends on how much iodine there is at the source of production.

The amount of iodine in the soil where crops are grown, or where an animal is raised for meat will affect the amount of iodine in the food. Produce from the sea is a good source of iodine.

Levels of iodine in food vary according to where it comes from. In fruit and vegetables, it can range from 10 mcg per kilogram of dry weight to 1 gram.

Because of this variation, the iodine content in foods is often approximate.

Here are some good sources of iodine:

• Seaweed: 1 gram (g) of whole or sheet seaweed contains from 16 to 2,984 mcg of iodine
• Iodized salt: A quarter teaspoon, or 1.5 g, contains 71 mcg, or 47 percent of daily value (DV)
• Baked cod: A 3-ounce piece contains 99 mcg, or 65 percent of DV
• Reduced-fat milk: 1 cup contains 56 mcg, or 37 percent of DV
• White, enriched bread: 2 slices contain 45 mcg, or 30 percent of DV
• Egg: one large egg contains 24 mcg, or 16 percent of DV
• Cheddar cheese: 1 ounce contains 12 mcg, or 8 percent of DV

Multivitamins often contain iodine in the form of potassium iodide or sodium iodide. Supplements containing kelp are a good source of iodine, but supplements should be taken with a doctor’s permission.

Some foods contain “goitrogens.” These compounds can block the thyroid from absorbing iodine. Examples are turnips, cassava, soy, broccoli, cabbage, and other cruciferous vegetables. Cruciferous vegetables are also good sources of iodine.

However, cooking can inactivate these compounds, and the foods that contain them are nutritious in many ways, so avoiding them is not advised in the United States (U.S.).