Hormones produced by your thyroid gland control how your body uses energy stores such as fat. The trace mineral iodine is required to produce thyroid hormones. Though iodine is common in the diet, a deficiency in iodine can lead to hypothyroidism, a condition with low thyroid levels leading to weight gain and poor body function. Chemicals in raw cruciferous vegetables can prevent your body from absorbing iodine from foods.
Iodine in Your Body
According to the National Institutes of Health, male and females older than 14 require 150 mcg of iodine per day to avoid deficiency. Recommendations are higher for pregnant or breastfeeding mothers. Lack of iodine can cause hypothyroidism and goiter, a swelling of the thyroid gland in the neck associated with low thyroid function. Iodine deficiency in the United States is rare, and occurs more often in women and older children.
Iodine in Foods
The major source of iodine in the diet is in iodized table salt. Two grams of salt is sufficient to fulfill an adult's requirement for iodine. Iodine is also found in high amounts in cow's milk. Most meat contains some level of iodine. Ocean fish and sea vegetables, such as seaweed and kelp, are very high in iodine, since iodine is high in seawater and ocean soil. Some fruits and vegetables contain some iodine, although levels can vary widely based on the soil used to grow the plant.
Cruciferous Vegetables, Goitrogens and Iodine
Goitrogens are chemicals found in cruciferous vegetables that can inhibit the function of your thyroid gland, mainly by interfering with the absorption of iodine from foods. Raw cruciferous vegetables are the primary source of goitrogens; the heat from cooking destroys most goitrogens. Cruciferous vegetables include cabbage, broccoli, Brussels sprouts, cauliflower, horseradish, kale, radishes and turnips, as well as other members of the genus Brassica.
Avoiding Iodine Deficiency
Certain medical conditions and certain medications can affect how your body processes iodine into thyroid hormones. Ask you doctor for specific dietary recommendations based on your individual health. If you have hypothyroidism, avoid eating large amounts of raw cruciferous vegetables. Vegans or others who avoid salt, dairy, seafood and meat may wish to frequently eat sea vegetables such as kelp for its high amounts of iodine.
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