Iodine is an essential nutrient found mainly in seaweed, ocean fish, iodized salt and dairy products. Iodine is required for thyroid hormone production in the human body, which helps to regulate metabolism. Consuming adequate amounts of iodine each day through dietary sources or supplements will help prevent medical conditions related to iodine deficiency.
Deficiency
Iodine deficiency can result in hypothyroidism, a form of thyroid disease where the body produces insufficient amounts of thyroid hormone. Iodine deficiency can also cause a goiter, or enlarged thyroid gland. According to the American Thyroid Association, iodine deficiency during pregnancy can result in miscarriage, preterm delivery, stillbirth or mental retardation of infants, permanent brain damage, short stature and deafness. Although iodine deficiency is not common in developing countries, it does occur. Adding seaweed or other iodine-rich foods to your diet can help you meet your daily iodine requirements.
Recommendations
Most adults require about 150 mcg of iodine each day. The recommended dietary allowance, or RDA, for iodine is 290 mcg for breastfeeding women, 220 mcg for pregnant women and 150 mcg for all other adults. Seaweed is one of the best sources of dietary iodine. Iodine is also present in some multivitamin supplements and prenatal vitamins.
Seaweed and Iodine
Seaweed is high in iodine. However the amount of iodine present in seaweed varies. According to the National Institutes of Health Office of Dietary Supplements, 1 gram, or one whole sheet, of seaweed contains between 16 and 2,984 mcg of iodine. This is equivalent to 11 to 1,989 percent of the adult iodine RDA.
Types of Seaweed
Types of seaweed include kelp, wakame, nori, agar, irishmoss, laver, spirulina, dulce and kombu. Seaweed is commonly used in sushi rolls. Bladderwrack is a type of seaweed used to make medicines that may help with certain medical conditions such as hypothyroidism and iodine deficiency. However, Medline Plus notes that more evidence is necessary to help determine the safety and effectiveness of treating these conditions with bladderwrack.
Seaweed Nutrition
In addition to providing a significant source of dietary iodine, seaweed contains other important nutrients. Seaweed, in forms such as kelp, is generally low in calories, low in fat and provides vitamins such as folate and vitamins A and K.
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