Iodine is an essential mineral that is required in the diet to ensure that the thyroid works properly. It is present in foods, also available as a dietary supplement. Iodine is a vital component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). Thyroid hormones regulate many of the body’s biochemical reactions, including protein synthesis and enzymatic activity, and are critical determinants of metabolic activity.
Prevent from Hypothyroidism (Low Thyroid Function)
Adequate iodine intake prevents our body from hypothyroidism. If you are not taking enough iodine, it can lead to various symptoms, including weight gain, diminished energy, sleepiness, trouble concentrating, depression, constipation, feeling cold all the time, menstrual irregularities, and problems with blood sugar.
Prevents from Goiter
When our iodine intake is low results in low thyroid hormone levels, the pituitary gland makes an excess thyroid-stimulating hormone (TSH) to compensate for the low thyroid hormone levels. TSH normally stimulates the thyroid gland to produce and release T4 and T3. In response to this, the thyroid gland becomes enlarged in the absence of sufficient iodine. Adequate iodine intake prevents the formation of goiters.
Iodine is needed for babies for proper growth and development. Women who are pregnant or breastfeeding need to get enough iodine. Breastfed infants get iodine from breast milk. The iodine amount of breast milk depends on the amount of iodine the mother gets.
Promote cognitive function
Adequate iodine intake in children improves their reasoning abilities and overall cognitive function. It improves children’s cognitive ability.
RDA for Iodine
The recommended intake of iodine at 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.
Iodine rich foods
Seaweed (such as kelp, nori, kombu, and wakame) is one of the iodine’s best food sources. Good sources include iodized salt, seafood, dairy products, grain products, and eggs. Milk and grain products are the major contributors of iodine to the American diet Iodine is also present in human breast milk and added in the infant formulas. Fruits and vegetables contain iodine, but the amount depends on the soil’s iodine content, fertilizer use, and irrigation practices.
• Potassium iodide
• Sodium iodide.
• Iodine-containing kelp (a seaweed)
Spicy seeded herb bread
- 2 2/3 cups almonds
- 3 cups pumpkin seeds
- 1 cup sunflower seeds
- 2 1/2 cups brown rice flour
- 6 tablespoons psyllium husk powder
- 1 tablespoon artisan bread topping (a mixture of poppy/sesame seeds/coarse salt/sunflower seeds/caraway/flax)
- 1 tablespoon garlic powder
- 1 tablespoon fennel seeds
- 2 teaspoons coarse pink Himalayan salt
- 2 teaspoons flaxseed meal
- 4 tablespoons chia seeds
- 5 cups fresh water
- Into your food processor, blend down the almonds and pepitas/sunflower seeds until flour is achieved. Add that to a large mixing bowl and add the remaining ingredients. Stir well and let the chia absorb all the water for at least one hour.
- Preheat your oven to 400°F and spray your bread pans with coconut oil. Divide the dough equally into two pans (should only be about 2 inches tall, you may need more than two pans) and bake for 45-50 minutes or until golden. Remove and let cool completely before slicing and serving.
- Calories 137.2
- Total Fat 2.0 g
- Sodium 249.6 mg
- Potassium 46.9 mg
- Carbs 25.3 g
- Dietary Fiber 0.8 g
- Protein 3.9 g
- Vitamin A 1.3 %
- Copper 2.3 %
- Folate 14.3 %
- Iodine 8.1 %
- Magnesium 1.9 %
- National Institutes of Health, Office of Dietary Supplements. Iodine. Updated July 9, 2019.
- Kostoglou-athanassiou I, Ntalles K. Hypothyroidism – new aspects of an old disease. Hippokratia. 2010;14(2):82-87.