Why Do You Need Iodine in Your Diet?

If you want your body to function correctly and remain healthy, it is important to know what it needs. Your diet plays a big role in your overall health, so you must understand what to eat to get all the vitamins and minerals you need as part of a balanced diet. One mineral you need is iodine. You might wonder why you need iodine in your diet, what happens if you do not get enough of the mineral, and which foods to include in your diet. Here is some information to answer all these questions. 

Why Do You Need Iodine in Your Diet?

Iodine is an essential mineral that is required by the body in small amounts for proper thyroid gland function. The thyroid gland uses iodine to produce hormones that help regulate metabolism and other important bodily functions. 

What Happens If You Do Not Get Enough Iodine in Your Diet?

Without sufficient iodine in the diet, the thyroid gland may not function properly, leading to a range of health problems. The symptoms of iodine deficiency could include an enlarged thyroid gland, fatigue, weight gain, hair loss, and dry skin. In severe cases, it can also cause mental impairment and developmental issues.

Can You Eat Too Much Iodine in Your Diet?

On the other hand, it is also possible to eat too much iodine. In fact, excessive iodine intake can also cause health problems. Some of the symptoms of iodine toxicity include nausea, vomiting, diarrhoea, a metallic taste in the mouth, and even thyroid gland dysfunction. Therefore, it’s essential to maintain an appropriate balance of iodine in your diet to avoid both iodine deficiency and iodine toxicity.

How Much Iodine Should You Eat?

The recommended daily intake of iodine varies depending on age and gender. For adults, the recommended amount is approximately 150 micrograms per day. Pregnant and breastfeeding women require more iodine, with recommended amounts of 220-290 micrograms daily. It is important to note that excessive iodine intake can be harmful, so it is best to consult with a healthcare professional to determine the appropriate amount for your individual needs.

Which Foods Contain Iodine?

Iodine is in a variety of foods. Some of the best sources of iodine include seafood such as fish, seaweed, and shellfish. Dairy products such as milk, cheese, and yoghurt contain iodine, as do eggs. Additionally, some fruits and vegetables, including potatoes and strawberries, are grown in iodine-rich soil, so they are good sources of iodine. However, the amount of iodine in these foods can vary depending on the soil content, so it is important to ensure that you get enough iodine through a balanced diet or supplements.

Suggested Recipes

Here are some recipes we recommend to help you include meals containing iodine in your diet. 

• Spanish eggs
• Eggs Florentine
• Eggs baked in cheese
• Salmon goujons
• Smoked mackerel pate

Note: This article is a guide only. If you are concerned about your iodine intake or the impact of your general diet on your health, seek the advice of a professional.