Iodine deficiency develops when there are not enough iodine rich foods in the diet. The body cannot produce iodine, yet we need this element to produce thyroid hormones and prevent certain cancers. Many are under the impression that iodine deficiency is not a problem in the United States; however, that is not the case.
The American diet contains less iodine than it did 40 years ago. Traditionally iodine rich foods such as dairy products now contain much less, due to changes in cattle feed and milk processing. Iodized salt in the US often does not contain the amount of iodine as specified on the label, and is often at its freshest when first opened and kept out of a very humid area. Restaurants and prepared food producers are not required to use iodized salt in their foods, and often do not, in an effort to improve taste. Plus, many people today avoid salt in an effort to keep blood pressure within heart-healthy levels. Sea vegetables like nori and kelp are rich in iodine, but may contain heavy metals such as mercury, so caution is advised.
Diseases caused by iodine deficiency can include goiter (enlargement in the neck), hypothyroidism, breast and stomach cancer, and mental deficiencies in newborns. How do you know if you are lacking iodine? Unfortunately, there are no direct ways of testing for iodine deficiency, although it can be measured in a urine sample. The only symptoms occur when there are thyroid problems, so you might feel tired due to hypothyroidism, or feel a choking from a goiter. Cystic breasts may also be caused by low iodine intake, and the condition may be improved by ensuring adequate iodine levels are achieved.
Special caution must be taken during pregnancy. Insufficient iodine can produce miscarriages and stillbirths and can also cause growth abnormalities and mental retardation in the baby. Even a small deficiency can be damaging, and possibly lower the baby’s IQ. Prenatal vitamins must be taken to avoid these conditions.
It is possible to have too much iodine in the diet, although unlikely. Many times, problems occur when an individual moves to the United States from a country with low dietary iodine, and the sudden increase in their diet can cause hyperthyroidism, as their thyroid gland has gotten used to regulating itself on much less. Also, individuals who have thyroid nodules or other thyroid disease may experience problems with too much iodine in the diet.
That’s all the bad news, so what can be done to ensure you do not suffer from iodine deficiency? The simplest thing you can do is ensure that you are using iodized table salt. Make sure you have an adequate intake of dairy products like milk, cheese, yogurt and ice cream. Eggs are also an excellent source of iodine. Eat organic sea vegetables like nori, kelp and dulse. These vegetables are available in sushi and dried snack forms. Organic varieties have not been grown in waters possibly polluted by heavy metals. Take a multivitamin daily that contains at least 150 mcg of iodine. Pregnant women should take prenatal vitamins that contain 220 mcg. Keep these suggestions in mind, and you’ll be doing all you can to maintain an iodine rich diet, and good thyroid health.