Iodine is a trace mineral that your body requires in small amounts each day. Nutritionists have determined that adults need at least 150 mcg of iodine each day from the foods that you eat. If you do not consume enough iodine in your diet, you may develop symptoms of a deficiency.
RDA
The recommended dietary allowance, or RDA, is the minimum amount of iodine that you must consume. The RDA varies based on your age and your gender. Children between the ages of 1 and 8 need 90 mcg of iodine, and young adults aged 9 to 13 need to consume 120 mcg. Women who are pregnant or breastfeeding need a larger amount. Pregnant women need 220 mcg, while breastfeeding mothers need 290 mcg. Infants need between 110 mcg and 130 mcg.
Food Sources of Iodine
Iodine is found in many foods. Some good food sources include seafood such as cod, sea bass, haddock, shrimp, tuna, perch and kelp. You can also find iodine in dairy products such as cow's milk. The most prevalent source of iodine is iodized table salt, which contains around 77 mcg of iodine per serving, according to Oregon State University. The best way to ensure that you get the RDA of iodine is to eat a balanced diet that contains a variety of foods, including foods high in iodine.
Importance of Iodine
Iodine and other minerals are used by your body for important functions. Iodine is key in the function of your thyroid gland and in the production of thyroid hormones. A lack of iodine in your diet will affect the function of your thyroid, which will cause your thyroid to enlarge. This condition is known as a goiter. Iodine is also used in metabolism, which is how your body converts food into energy for your cells.
Considerations
If you eat a balanced diet that contains foods such as dairy products, fish, fruits, vegetables, nuts, seeds and lean meats, you will consume most of the essential minerals. To be sure that you are getting the RDA in your diet, you can consider a multivitamin that contains minerals. This will ensure that you get iodine and the other essential nutrients that your body needs. A multivitamin should be taken in addition to eating a healthy and balanced diet.
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