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Iodine - Benefits, Deficiency Symptoms And Food Sources

What is Iodine?

Iodine is vital for good thyroid function, which in turn is essential for health. Iodine, also referred to as iodide, is a trace mineral necessary for thyroid gland function and development. Iodized salt is the main source of iodine in most diets. Iodine is needed to make thyroid hormones, which are necessary for maintaining normal metabolism in all cells of the body.

Uses and Benefits of Iodine

Needed only in trace amounts, iodine helps to metabolize excess fat and is important for physical and mental development. It is also needed for a healthy thyroid gland and for the prevention of goiter. Iodine deficiency in children may result in mental retardation. In addition, iodine deficiency has been linked to breast cancer and is associated with fatigue, neonatal hypothyroidism, and weight gain. Iodine improves mental alacrity and promotes healthy hair, nails, skin, and teeth.

Recommended Dosage of Iodine

The Recommended Daily Allowance for iodine are :-

• Adults - 150 mcg.
• Children - 70 to 90 mcg.

Deficiency Symptoms of Iodine

Some of the common deficiency symptoms of iodine are :-

• Apathy.
• Drowsiness.
• Goiter.
• Hair loss.
• If pregnant women are deficient in iodine it may cause cretinism, a form of mental retardation of the fetus.

Rich Food Sources of Iodine

Foods that are high in iodine include dairy products (from cattle fed iodine-supplemented feed and salt licks), iodized salt, seafood, saltwater fish, and kelp. It may also be found in asparagus, dulse, garlic,lima beans, mushrooms, sea salt (which provides nature's own balance of minerals), sesame seeds, soybeans, spinach (but see Caution, below), summer squash, Swiss chard, and turnip greens

Cautions

Some foods block the uptake of iodine into the thyroid gland when eaten raw in large amounts. These include Brussels sprouts, cabbage, cauliflower, kale, peaches, pears, spinach, and turnips. If you have an under active thyroid, you should limit your consumption of these foods. Excessive iodine intake (sometimes as little as 750 micrograms daily) may inhibit the secretion of thyroid hormone and can produce a metallic taste and sores in the mouth, swollen salivary glands, diarrhea, and vomiting.