Calcium and iodine are both minerals essential for the proper functioning of your body. However, diets that are too low or too high in either of these nutrients can adversely affect your health. Both calcium and iodine are abundant in foods and can also be obtained via supplements. Calcium and iodine are both necessary components of a healthy diet..
Calcium
Calcium is essential in building good bone health, and your bones and teeth are composed almost entirely of it. In addition, calcium assists in cardiovascular health, circulation and blood clotting, and proper muscle, hormone, brain and nerve functioning. However, consuming too much calcium can have negative effects. Hypercalcemia is a condition that develops when calcium levels are too high. High calcium levels adversely affect many of the very processes that it normally sustains. A diet that is balanced in calcium -- not too high or low -- is recommended for good health. According to MayoClinic.com, 1500 mg daily is suggested, and no more than 500 mg should be consumed at a time for adequate absorption.
Iodine
Iodine is a trace mineral necessary for the production of thyroid hormones, essential for normal development and growth. Most of the iodine in your body is located in the thyroid gland. If your iodine level is too low, you can develop hypothyroidism, or low thyroid hormone levels, which can contribute to weight gain and fatigue. Iodine levels that are too high adversely affect individuals with certain medical conditions, such as thyroid cancer. According to the University of Maryland Medical Center, your daily iodine intake should remain between 120 and 200 mcg.
Calcium-Rich Foods
There are many calcium-rich foods, but some of them, such as dairy products, are also high in saturated fat and sodium. Choose low-fat, low-sodium dairy products like yogurt and cottage cheese. Fish is also an excellent source of calcium. Fish also contain essential "good" fatty acids. When choosing dairy products or fish it is beneficial to consume organic sources to avoid chemicals and hormones.
A balanced calcium diet can also be based on non-animal food sources. Although the calcium content of plant foods is not as high as in animal sources, the amounts are substantial and are healthy food choices. Nuts, broccoli and rhubarb are good sources of calcium as are dark green leafy vegetables, cabbage, garlic, papaya, celery, citrus fruits, berries, carrots and soybeans.
Low Iodine Diet
According to The University of Pennsylvania, calcium is avoided in low iodine diets because of the high sodium and iodine content that certain calcium-rich foods, such as dairy products and fish, contain. According to the Thyroid Community, foods such as iodized salt, dried fruits, canned vegetables, cured meats, seafood, chocolate, molasses and soy products are best avoided. Foods that are complementary to a low iodine diet include fresh fruits and vegetables -- with the exception of spinach -- unsalted nuts and nut butters, plant oils, lean meats, non-packaged rice and pasta without salt or eggs.
Considerations
Calcium deficiencies for prolonged periods of time can cause mild to serious health conditions with osteoporosis being one of the most common. It is important to maintain a balanced dietary calcium intake to obtain the benefits of this mineral. According to the University of Maryland Medical Center, iodine deficiencies are rare, and adequate amounts can be consumed through food sources without supplementation, due to the iodization of salt and iodine-rich soil. However, regular to high iodine dietary intake can be harmful, especially if you have certain medical conditions. It is always advisable to consult your doctor when considering changing or starting a diet,
