You need iodine to convert the food you eat into energy and for proper thyroid function. If you do not get enough iodine in your diet, it can cause goiter and brain damage. Many areas of the world do not contain much iodine in the soil, meaning foods produced in these places will also be low in iodine. However, it isn't difficult to consume an iodine-rich diet if you live in the United States.
Sources
One of the main sources of iodine in the diet is iodized table salt. Other good sources include seafood and some types of algae, as well as dairy products and foods grown in areas with soil that is rich in iodine. Processed foods often contain iodine due to added iodized salt, potassium iodate or calcium iodate.
Considerations
Consuming an iodine-rich diet will keep you from developing an iodine deficiency, which is especially important for women, since they are at higher risk for this condition. Not consuming enough iodine can increase your risk for miscarriage, birth defects and stillbirth. Some foods contain substances that interfere with iodine absorption, making an iodine-rich diet more important if you consume them frequently. These include soy products, cassava, broccoli, Brussels sprouts, cauliflower and cabbage.
Recommended Intake
Infants up to 6 months old need 110 mcg per day of iodine, and those between 7 months old and 12 months old need 130 mcg per day. Children between the ages of 1 and 8 need 90 mcg per day, and those between the ages of 9 and 13 need 120 mcg per day. People 14 years old and above need 150 mcg per day, except for women who are pregnant or breastfeeding, who need 220 mcg and 290 mcg per day, respectively.
Risks
Both too much and too little iodine in the diet can cause goiter, or an enlarged thyroid. Consuming too much iodine may also increase your risk for thyroid cancer, according to the Linus Pauling Institute. Taking potassium iodide supplements for a thyroid deficiency may interfere with the function of warfarin.
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