Tell me about...
Iodine
What is
iodine?
Iodine is a trace mineral and essential nutrient. In its
natural state, it is grayish-black in color and lustrous in
appearance. It is commonly found in sea water; many soils
located near coastal areas are also rich in iodine.
Why do
we need it?
Iodine plays a crucial role in the normal function of the
thyroid gland. It is also essential for the production of
thyroid hormones, which in turn are necessary for maintaining
normal cell metabolism.
How much
iodine should I take?
According to the National Academy of Sciences, the recommended
daily allowance (RDA) for iodine is as follows:
- Adult men: 150 micrograms/day
- Adult women: 150 micrograms/day
- Children aged 7-10: 120 micrograms/day
- Infants: between 40-50 micrograms/day
- Pregnant/lactating women: between 175-200 micrograms/day
What are
some good sources of iodine?
Iodized salt is the primary food source of iodine. Iodine
can also be found in seafood; kelp, cod, sea bass, haddock
and perch are particularly good sources. Dairy products and
vegetables grown in iodine-rich soil also contain large amounts
of the mineral.
What can
happen if I donšt get enough iodine?
Iodine deficiency is uncommon in Western society; in fact,
the typical Western diet contains about four times the recommended
daily allowance of iodine. However, people who avoid dairy
products, seafood, processed foods and iodized salt can become
deficient.
Iodine deficiency can lead to decreased thyroid function,
goiter, and cretinism, a condition marked by dry skin, swelling
around the lips and nose, and impaired mental function.
What can
happen if I take too much?
In addition to being linked to iodine deficiency, some studies
suggest that goiter may also be caused by excessive iodine
intake. Other studies have linked high amounts of iodine to
an increased risk of thyroid cancer.
Other Resources :
The
More You Know About Minerals
The
More You Know About Nutrition
References
• Recommended
Dietary Allowances, 10th ed. Washington, D.C.: National
Academy Press, 1989.
• Kunin RA. Clinical uses of iodide and iodine. Nutr
Healing Jul 1998:710 [interview].
• Mu L, Derun L, Chengyi Q, et al. Endemic goiter in
central China caused by excessive iodine intake. Lancet
1987;II:25759.
• Pennington JA. A review of iodine toxicity reports.
J Am Dietet Assoc 1990;157181.
• Barker DJP, Phillips DIW. Current incidence of thyrotoxicosis
and past prevalence of goiter in 12 British towns. Lancet
1984;ii:56770.
• Williams ED, Doniach I, Bjarnason O, et al. Thyroid
cancer in an iodide rich area. Cancer 1977;39:21522.
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