Iodine is an essential nutrient that the body needs for appropriate thyroid function. You must consume iodine regularly, but you do not need much because your body can retain 20 to 30 mg in the thyroid gland. Iodized salt is an excellent source of iodine, but it is not the only source.
Health Effects of Iodine Deficiency
According to World's Healthiest Foods, iodine is important for thyroid gland function because it is a component of thyroxine T4 and triiodothyronine T3, two hormones involved in metabolism. iodine deficiency disease (IDD) is a preventable condition related directly to insufficient iodine in the body, and according to the Salt Institute, IDD is responsible for miscarriage, cretinism and stillbirth. It is also related to decreased IQ and to the development of mental retardation. In adults, iodine deficiency can lead to the development of goiter, an enlarged thyroid gland. Hypothyroidism is also associated with a secondary selenium deficiency, a nutrient important for hormone use in the body, Oregon State University adds.
Iodine Deficiencies for Infants
Oregon State University says iodine deficiencies in infants are generally due to the mother's iodine deficiency. In severe deficiencies, congenital hypothyroidism can develop into cretinism, a neurologic and physical retardation in development. Mothers who have iodine deficiency are at higher risk of miscarriage, and infant mortality is higher.
Iodine Requirements
Both World's Healthiest Foods and Oregon State University refer to the Institute of Medicine's established minimum requirements of iodine by population. Infants up to six months require 110 micrograms of iodine, and children up to one year need 130 mcg. Up to the age of 8 years old, children require 90 mcg, but adolescents require 120 to 150 mcg. Adults need 150 mcg; pregnant and lactating women need 220 to 290 mcg.
Sources of Iodine
World's Healthiest Foods lists the sources of iodine according to the amount provided. Kelp is the top food because it provides 415 mcg per one-quarter cup serving. Iodized salt provides 77 mcg iodine per gram. Dairy products, such as reduced-fat milk, low-fat yogurt, and mozzarella cheese, contain 10 to 90 mcg iodine. Eggs provide 30 mcg iodine, and one medium baked potato provides 60 mcg.
Iodine Toxicity
World's Healthiest Foods describes the risk of iodine toxicity as related to medication or nutrient supplement use. Potassium iodide is available as a supplement and is the form of iodine used to iodize salt, the website says. Oregon State University explains that a multi-vitamin supplement provides 150 mcg of iodine, but it adds that supplementation is generally unnecessary for those who consume a balanced diet. Most iodized salt and processed foods provide more than enough iodine, Oregon State University concludes.
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