Iodine is unique
among minerals as it is an essential ingredient in hormones. It acts on the
hormones of the thyroid gland, which control the body's activity rate,
growth and development and the healthiness of skin and hair.
Iodine's role is
confined to producing the hormone thyroxine. About two-thirds of the body's
iodine is in the thyroid gland, while the remainder is in the hormone
itself. If there is too much thyroxine the body's activity rate - its basal
metabolism - speeds up; if there is too little, the body's activity rate
slows down. If we do not get enough iodine in our diet, the thyroid gland
becomes swollen and the swelling appears just below the jaw. The enlargement
of the gland is called goitre, and is common in areas where the soil is
iodine-deficient.
A
List of Rich Sources of Iodine
|
Iodine Rich Foods List |
ug |
Portion |
|
Haddock |
up to 300 |
100 |
|
Cod |
90+ |
100 |
|
Condensed milk |
up to 70 |
100 |
|
Trifle |
60 |
100 |
|
Eggs |
50+ |
100 |
|
Mayonnaise |
35 |
100 |
|
Jaffa cakes |
32+ |
100 |
|
Cheddar cheese |
40 |
100 |
|
Malt bread |
29 |
100 |
|
Naan Bread |
28 |
100 |
|
Yorkshire pudding |
26 |
100 |
|
Cheese cake |
24 |
100 |
|
Sea kelp |
High ** |
100 |
|
Seaweed |
High ** |
100 |
|
Sea foods |
High ** |
100 |
|
Most Fresh fish |
|
|
|
Fish oils |
|
|
|
Sea salt |
|
|
|
Iodized salt |
|
|
** high for the amounts consumed!
The RNI* for iodine is about 140ug daily for adults.
What if you're not getting the mineral
Iodine
from rich foods?
A deficiency of iodine will lead to goitre; this is the
condition tends to appear during puberty or pregnancy. People with goitre
become lethargic and sensitive to cold; they tend to gain weight and their
skin becomes course. When there are inadequate thyroxine levels, a condition
called hypothyroidism occurs. Symptoms here are puffiness around the eyes,
sparse and course hair, course and dry skin and memory impairment.
Who Needs Iodine?
Everyone needs iodine to produce thyroxine, but the signs
of deficiency are easy to spot and treatment can be given. Those more at
risk are women at puberty, pregnant women and children. There has been a
suggestion that women in low iodine areas, are more prone to womb cancer.
Some foods contain excessive levels of the minerals manganese and cobalt
which interfere with the thyroid gland, extracting iodine. If you are in the
habit of eating large amounts of raw cabbage you must ensure you are also
getting sufficient iodine.
Some dieters believe that they struggle with their body
weight because of an under active thyroid gland, this is possible, however,
in most cases it has been found that they were simply ingesting too many
calories and not active enough!
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