why do you need iodine in your diet
Andresr/Veer Iodine, a trace element, is one of the most important and most overlooked minerals your body needs. In the early 1900s, iodine deficiency was a big problem in the United States, but the issue receded after iodine was added to most table salts and used to make dairy and baking products. Today, most Americans still get enough, but some experts fear iodine deficiency is on the rise again, especially among women, and it too often goes undiagnosed. When you don t get enough iodine from foods such as fish, sea vegetables, and even iodized table salt, you can become iodine deficient. If you re low in iodine, your body can t make enough thyroid hormone, which regulates metabolism, body temperature, muscle building, and more, says Elizabeth N. Pearce, MD, an endocrinologist at Boston University School of Medicine. This may lead to hypothyroidism or thyroid gland enlargement, also known as goiter, and can cause fatigue, weight gain, and constipation, she says. Iodine deficiency is especially dangerous for pregnant and breastfeeding women. A mom s inadequate iodine levels can lead to lower IQ, mental retardation, and even irreversible brain damage in a developing child, says Pearce. The problem is, [iodine deficiency] is really tough to detect, says Elizabeth Large, ND, of Gordon Medical Associates in Santa Rosa, California. There s no direct test for it, and often symptoms aren t noticeable. Or if they are, it s usually low energy, brain fog, or dry mouth or skin, which can also be caused by so many other issues. The recent push to reduce salt intake may be contributing to iodine deficiency among women, Pearce says. They are less likely to add salt to their food or use it when cooking. And even though 75 per- cent of Americans salt intake comes from processed foods, those aren t made with iodized salt. Pearce says women today also eat a lot less dairy, which contains iodine.
Plus, iodine content in fruits and vegetables is hugely variable, depending on the region and soil in which they are grown, she says. Seafood is generally a good source of iodine, but amounts are difficult to quantify. Generally, saltwater seafood contains more iodine than freshwater; iodine also varies by where the fish were caught and in what season. Common chemicals may also cheat you out of iodine. Constant exposure to fluoride from tap water, chlorine from swimming pools, and bromide from plastic food containers, pesticide-sprayed produce, and flame retardant coated furniture all compete with iodine in the body, says Large. The cells that need it the most thyroid, breast, brain, and skin cells soak up these chemicals instead of iodine.
The thyroid gland synthesizes thyroid hormones and is an essential trace mineral that is crucial for the thyroid to function properly. [ Eating foods rich in iodine ensures the thyroid is able to manage metabolism, detoxification, growth and development. Research has shown that a [, lethargy [, fatigue [, weakness of the immune system [, slow metabolism [, autism [, weight gain [ [. The good news is that there are many popular foods with iodine, all of which are easy to incorporate into your daily diet. The Recommended Daily Allowance (RDA) for iodine is 150 micrograms daily for everybody over the age of 14. The RDA for children ages 1-8 is 90/mcg every day, ages 9-13 is 120/mcg every day. If you re pregnant or breastfeeding, it is recommended that you get 290/mcg every day. [ 1. Sea Vegetables The ocean hosts the largest storehouse of iodine foods, including Kelp, Arame, Hiziki, Kombu, and Wakame. Kelp has the highest amount of iodine of any food on the planet and just one serving offers 4 times the daily minimum requirement. I recommend sprinkling these into soups or salads. 2.
Cranberries This antioxidant rich fruit is another great source of iodine. About 4 ounces of cranberries contain approximately 400/mcg of iodine. I recommend buying fresh organic berries or juice. If you buy cranberry juice from the store, be aware of how much sugar it contains. 3. Organic Yogurt A natural probiotic, yogurt is an excellent iodine food you should add to your diet. One serving holds more than half of your daily needs. 1 cup contains approximately 90/mcg of iodine. Other than yogurt, here is a list of you should consider incorporating into your diet for added. 4. Organic Navy Beans Many beans are a great food source of iodine and navy beans may top the list. Just 1/2 cup of these beans contain about 32/mcg of iodine. Beans aren t just an iodine food, they are also incredibly high in fiber. 5. Organic Strawberries This tasty red fruit packs up to 10% of your daily iodine needs in just a single serving. One cup of fresh strawberries has approximately 13/mcg of iodine. Try buying fresh, organic strawberries from your local, they do not disappoint! 6. Raw, Organic Cheese Cheese is high in iodine, along with essential B vitamins, calcium, and protein. One ounce of raw cheddar cheese contains around 10-15 mcg of iodine. [ cheese is easier on the digestive system and contains slightly higher levels of calcium and protein. Dairy, whether raw or pasteurized, may not be the best choice for some people, especially those with sensitive digestive systems or individuals adhering to a vegan and/or vegetarian diet. 7. Organic Potatoes The common potato is an easy addition to most meals and is one of the richest sources of iodine in the vegetable kingdom. Leave the skin on and one medium-sized baked potato holds 60/mcg of iodine. Be sure to get organic only as potatoes tend to suck up pesticides very easily!
If you re not a fan of the iodine foods listed above, then you can always take an iodine supplement. There are many different on the market, so knowing the differences between each is vital. I recommend a transformative nano-colloidal detoxified, which the body is quickly able to turn into its own effective mineral iodides for maximum absorption. Nussey S, Whitehead S. ". " Oxford: BIOS Scientific Publishers ; 2001. Chapter 3, The thyroid gland. Medline Plus. ". " U. S. National Library of Medicine. Gastaldi R, Muraca M, Beltramo A, Poggi E. ". " Italian Journal of Pediatrics. 2014;40(Suppl 1):A15. doi:10. 1186/1824-7288-40-S1-A15. Zimmermann MB, Boelaert K. ". " Lancet Diabetes Endocrinol. 2015 Apr;3(4):286-95. doi: 10. 1016/S2213-8587(14)70225-6. Epub 2015 Jan 13. Ahad F, Ganie SA. ". " Indian Journal of Endocrinology and Metabolism. 2010;14(1):13-17. Medline Plus. ". " U. S. National Library of Medicine. Hamza RT, Hewedi DH, Sallam MT. ". " Arch Med Res. 2013 Oct ;44(7):555-61. doi: 10. 1016/j. arcmed. 2013. 09. 012. Epub 2013 Oct 10. " National Institute of Diabetes and Digestive and Kidney Diseases. " Melish JS. ". " In: Walker HK, Hall WD, Hurst JW, editors. Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition. Boston: Butterworths; 1990. National Institute of Health. ". " Office of Dietary Supplements. Fact Sheet for Health Professionals. Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Global Healing Center does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician. This entry was posted in,
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