Our bodies require iodine in order to function. A lack of iodine in your diet can lead to serious health issues, the most noticeable of which is an enlarged thyroid, also known as a goiter. Fortunately, most of us receive plenty of iodine each day through our diet.
Function
Iodine is an essential mineral required by the human body. Medline Plus reports that one of the most important tasks of iodine is stimulating the production of thyroid hormones, which regulates thyroid function. Iodine also promotes protein and bone synthesis and regulates metabolism, growth and development.
Origins
According to the Linus Pauling Institute at Oregon State, most iodine is found in the earth's oceans. Iodine also is found in soil, though the amount varies depending on the region. Mountainous areas with exposed and eroded soil, such as the Andes, Himalayas and the Alps, tend to be much more deficient in iodine than other parts of the world. Flooded river valleys, such as the Ganges, also may have soil which is low in iodine.
Considerations
The Food and Nutrition Board recommends that individuals age 14 and older should receive about 150 micrograms of iodine per day. Women who are pregnant or nursing should receive higher amounts of iodine, while slightly lower amounts are recommended for infants and children. Consult a physician to determine the right amount for you.
Foods
Iodized table salt offers the most concentrated amounts of iodine. In ¼ teaspoon there is 100 micrograms. Another good source of iodine is cod, which has 99 micrograms of iodine in every 3 ounces. One medium potato contains 60 micrograms of iodine, while 3 ounces of baked turkey breast contains 34 micrograms. The Linus Pauling Institute also lists milk, tuna, shrimp and eggs as excellent sources of iodine.
Fun Fact
During the Great Depression, the U.S. government became aware that more people were suffering from goiter caused by iodine deficiency. As a result, the government asked salt manufacturers to begin adding iodine to their products. The iodine was sprayed onto salt grains as they were processed. Since then, iodized salt has been considered one of the main deterrents of iodine deficiency.
Warnings
Iodine deficiency is the most common cause of preventable brain damage, according to the Linus Pauling Institute. Iodine deficiency disorders include hypothyroidism, goiter and mental retardation. A lack of iodine in the diet also can lead to abnormalities in growth and development. The World Health Organization estimates that 30 percent of the world's population does not receive enough iodine in their diet.
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