We already know that the pantry and the refrigerator play a crucial role in our health. Each of the nutrients has a specific function and covers part of our body’s needs. Some are well known and we generally know many of their functions, such as those of iron or calcium. However, despite being an essential trace element, we have little information about iodine. What function does it play in the body? What does it provide us in terms of nutritional value and what happens if we don’t get enough?
What does iodine do in the body?
Iodine is a micronutrient essential for the functioning of the human body. In fact, it is one of the main components of thyroid hormones, which play a role in the regulation of body temperature, basal metabolism, reproduction, growth, blood cell production, as well as in the development of the nervous system and muscle function.
As the World Health Organization (WHO) points out, iodine is a micronutrient “not only essential for the proper functioning of the fetus and children, but also for women’s health.” One of the peculiarities of this trace element is that our body does not have the capacity to produce it, so we must constantly renew its presence through food intake. Our body also does not know how to store it for a long time, which would explain why we must regularly take small amounts of it.
What is the recommended amount of iodine?
The WHO recommendations, which have the greatest international influence, speak of an iodine intake of 90 micrograms per day for children under five years old; 120 micrograms for children aged six to twelve years old; and 150 micrograms for adults.
These amounts have one exception: during pregnancy and lactation, that is, when the mother transmits both thyroid hormones and iodine to the fetus, the WHO establishes a daily intake of 250 micrograms. Amounts that are well reached if we include the appropriate foods in our regular menu. What are they?
What are the best food sources of iodine?
Iodine is not found in many foods, although the main dietary sources are found mainly in marine foods, such as shellfish, fish and seaweed, although not all of them provide us with the same amount of iodine.
Fatty foods such as salmon, cod, tuna and shellfish such as shrimp are among the best sources of iodine. Marinated mussels, tuna in oil, cockles or sardines are also particularly rich in iodine. Among seaweeds, the champions in terms of iodine content are wakame, nori and kombu, used especially in Asian cuisine and which can be included in various dishes to increase iodine intake. However, it should be borne in mind that regular consumption of certain types of seaweed could lead to an excess of iodine, which would not be beneficial for our body, so its consumption should be sporadic.
Milk and dairy products such as yogurt and cheese are also important sources of iodine. Even more than fish, although this may surprise us. Where do these products get their iodine from? This content comes mainly from the cows’ diet, which is enriched with iodine.
Recently, WHO put on the table, in the report published in collaboration with Iodine Global Network under the name Prevention and control of iodine deficiency in the WHO European Region. Adapting dietary and lifestyle changes on the iodine situation in the population, the effects that the increasingly frequent replacement of dairy products (one of the main sources of iodine) by vegetable drinks not supplemented with iodine can have. The experts are committed to supplementing all vegetable drinks with iodine, as is the case for animal feed, so that the iodine intake is guaranteed in the event of opting for this type of drink.
Iodized salt is another dietary vehicle to ensure adequate iodine intake – although in Spain the use of iodized salt is optional compared to regular salt. In many countries, the iodization of table salt is an effective public health strategy to prevent iodine deficiency, which involves adding small amounts of iodine to salt in a regulated and controlled manner.
Therefore, by consuming iodized salt in your daily diet, it is easier to reach the recommended iodine levels. The Spanish Society of Dietetics and Food Sciences (SEDCA) recommends always using iodized salt rather than other types of salts such as sea salt.
A recommendation that must not risk losing its effectiveness despite the advice to reduce sodium consumption, which should not exceed five grams per day, as part of the fight against high blood pressure, another major scourge and threat of our time.
It should also be kept in mind that, in all this feat to obtain the right amount of iodine, some foods can alter its absorption. We are talking about cruciferous vegetables such as cabbage, broccoli or cauliflower, which contain substances such as goitrin, which prevent the absorption of iodine, slowing down the functioning of the thyroid gland. This subtraction is only resolved if the food is subjected to a certain type of cooking.
What happens if I don’t take the necessary amount of iodine?
We have already seen that the thyroid gland needs an adequate amount of iodine to function at optimal levels. A prolonged iodine deficiency, even a mild one, will force the thyroid gland to work harder to try to maintain an adequate amount of thyroid hormones in the blood.
It is estimated that up to 360 million European citizens are at risk of iodine deficiency disorders, which cause the production of thyroid hormones to slow down – hypothyroidism – and, in the most severe cases, cause the development of goiter – an increase in the volume of the thyroid gland.
This results, in most cases, in the appearance of symptoms such as fatigue, unexplained weight gain or even concentration problems. Sometimes, a lack of iodine also leads to a reduction in the production of thyroid hormones, causing growth and development problems in children.
