The thyroid gland regulates the body's metabolism. A dysfunctional thyroid can wreak havoc with many of the body's systems. The thyroid secretes two hormones -- tri-iodothyronine and thyroxine -- that not only affect nearly every organ, but also oversee the intake of oxygen by the body's tissues. Iodine is one of the most important nutrients that the thyroid gland relies on for optimal functioning. As such, foods high in iodine are good for the thyroid and help avoid iodine deficiency, which can cause hypothyroidism.
Iodine Deficiency
Iodine is a trace element that represents one of the core components of tri-iodothyronine and thyroxine. As the body does not produce iodine on its own this nutrient must come from food. Iodine deficiency can cause goiters -- enlargement of the thyroid gland as it attempts to meet the body's demands -- as well as hypothyroidism, which can cause fatigue, weight gain, dry skin and depression. Iodine deficiency also triggers problems with pregnancy including birth defects, miscarriages, stillbirth and premature delivery, according to Leonard Wartofsky, M.D., M.A.C.P.
Iodized Salt
Iodized salt is a good source of iodine, easily obtainable and good for the thyroid. A quarter teaspoon contains 71 micrograms of iodine. This amount represents 47 per cent of the recommended daily value for adults, according to the National Institutes of Health Office of Dietary Supplements.
Seafood
Seafood is another good source of iodine which is good for the thyroid. A 3-ounce fillet of cod provides 66 percent of the recommended daily allowance of iodine, and 3 ounces of fish sticks and shrimp provide 36 and 23 per cent respectively. For adults 19 and older the recommended daily allowance to maintain healthy thyroid function is 150 micrograms daily. Pregnant women require 220 micrograms per day, while lactating women need 290 micrograms per day.
Seaweed
Seaweed is also good for the thyroid. Seaweed such as nori -- most often used to make sushi rolls -- and wakame -- most often used in miso soup, provide good sources of iodine. Other types of seaweed include kelp, hijiki, kombu, arame and dulse. Depending on the type and concentration seaweed can provide anywhere from 11 to over 2,000 percent of the recommended daily value. There is one caveat to remember: seaweed can absorb heavy metals such as mercury, lead and arsenic, so make sure that the seaweed you buy has been harvested from pollution free waters.
References
- The Hormone Foundation: Thyroid Disorders Overview
- American Thyroid Association: Iodine Deficiency FAQ
- National Endocrine and Metabolic Disease Information Service: Hypothyroidism; Leonard Wartofsky, M.D., M.A.C.P.; May 2008
- National Institutes of Health Office of Dietary Supplements: Iodine; April 2011
