Why do we want iodine?
Iodine is crucial for the proper operate of our thyroid gland, because it’s wanted to make the thyroid hormones – thyroxine and triiodothyronine – which regulate our metabolism. With inappropriate quantities of iodine, our thyroid hormones don’t work correctly, resulting in situations reminiscent of hypothyroidism (underactive thyroid gland) or hyperthyroidism (overactive thyroid gland). Our thyroid hormones play an integral position within the development and growth of cells and tissues, governing how briskly our cells work. That is vital no matter our age however much more so earlier than and through being pregnant, when breastfeeding and for the correct mind growth of infants.
Consuming inadequate quantities of iodine could cause the thyroid to work tougher. This implies it might improve in measurement in an try to carry onto and entice as a lot iodine as it will probably. This will result in a swelling within the neck referred to as a ‘goitre’ – learn extra about this on the NHS web site.
Well being advantages of iodine embody:
- Helps thyroid operate
- Regulates metabolism
- Essential for toddler development and growth
How a lot iodine do we want?
UK suggestions for iodine are 140mcg for adults and 200mcg for pregnant and lactating girls.
Most of us are capable of get all of the iodine we want from a balanced and diversified food plan, with out the necessity for dietary supplements. Nevertheless, if you don’t eat fish or dairy you might want to think about your consumption.
What are the results of consuming an excessive amount of iodine?
Excessive iodine intakes are normally tolerated in most wholesome folks, however not really useful. Some individuals who have an autoimmune thyroid illness or have a historical past of power iodine deficiency might be delicate to additional iodine and should expertise signs. Extra iodine can come from dietary supplements, consuming sure sea greens and from salt containing iodine. Youngsters, infants and the aged are most susceptible to iodine toxicity.
Signs of extra iodine embody:
- Weight reduction
- Quick or irregular heartbeat
- Hand tremors
- Irritability
- Fatigue
- Fever
- Burning sensation within the mouth, throat and abdomen
- Nausea
What are the indicators of an iodine deficiency?
The important thing position of iodine is to control your metabolism, so a deficiency can stop regular development and growth, which is particularly related for pregnant girls and infants.
For adults, an iodine deficiency can result in insufficient thyroid hormone manufacturing and a situation referred to as hypothyroidism. This disrupts features reminiscent of coronary heart fee, physique temperature and weight.
Indicators of hypothyroidism embody:
- Fatigue
- Weak point
- Sensitivity to chilly
- Constipation
- Dry hair and pores and skin
Which meals are good sources of iodine?
Dietary sources of iodine embody dairy merchandise, seafood and eggs. It is very important observe there’s a seasonal variation within the iodine content material of milk – larger ranges are present in winter than summer time milk as cows are extra reliant on mineral-fortified feed within the winter. Moreover, natural milk has an iodine focus that’s 40% decrease than typical milk.
Seaweed is a supply of iodine, nonetheless ranges fluctuate relying on the kind, preparation and storage. Brown seaweed, like kelp, is a concentrated supply and plenty of specialists counsel it shouldn’t be eaten greater than as soon as per week, particularly throughout being pregnant.
If you’re vegan or comply with a plant-based food plan you might have to pay extra consideration to the place you acquire your iodine. It’s because the quantity of iodine in plant meals varies relying on how a lot is within the soil. Some, however not all, plant milks are fortified with iodine – verify the label for ‘potassium iodide’ on the components checklist. Bear in mind, nonetheless, that fortified milk could not essentially present the identical quantity as you’d obtain from the equal quantity of dairy milk.
Helpful meals sources embody:
- Seaweed, together with kelp
- Fish (particularly white fish) and shellfish
- Milk and dairy
- Eggs
Take pleasure in these recipes which contribute helpful quantities of iodine
Seafood curry
One-pan summer time eggs
Cheese, leek & potato tortilla
Seafood paella
Kelp and smoked salmon sushi rolls
Beetroot & avocado nori rolls with wasabi dipping sauce
Sushi burrito
At all times converse to your GP or healthcare supplier earlier than taking a complement or in case you are involved about dietary deficiencies.
Take pleasure in this? Now attempt…
What’s manganese?
What’s zinc?
What’s folic acid?
What’s phosphorous?
What’s potassium?
This text was reviewed on 17 November 2023 by Kerry Torrens.
Emer is a specialist dietitian who combines her love of meals and science to assist improve folks’s consciousness of a wholesome way of life. An professional in IBS, weight reduction and girls’s well being, she brings power and fervour to her occupation and enjoys bringing the science of diet to life. In her e book, IBS? Recipes For Success, Emer shares fast and straightforward recipes for folks affected by IBS, combining her ardour for cooking together with her professional information. She has labored in high London educating hospitals and balances her time between media work, non-public shoppers and NHS commitments.
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