Many goiters are caused by iodine deficiency. Vegetarians, and especially vegans, living in areas with iodine-poor soil are more prone to iodine deficiency than the omnivorous population. Although actual goiter is rare in developed countries, vegans and some vegetarians may have subclinical iodine deficiencies. Fairly simple dietary modifications can ensure adequate iodine intake for vegans and vegetarians.
What Is Goiter?
If your body is not producing enough thyroid, your thyroid gland, which is located on your neck near the Adam's apple, will grow larger in an attempt to produce more thyroid, forming a goiter. Endemic, or colloid, goiter is caused by iodine deficiency and can be prevented by adequate iodine intake, but it is not the only type of goiter. If you suspect you have a goiter or low thyroid, consult a healthcare provider to determine the actual cause and appropriate treatment.
Iodine Requirements
Most adults should consume 150 mcg of iodine per day, but pregnant women require 220 mcg, and lactating women need 290 mcg. The upper limit for iodine consumption is 1,100 mcg for adults. Soybeans, cruciferous vegetables and sweet potatoes reduce iodine absorption, so if you frequently eat such foods, you should be especially careful to consume at least 150 mcg of iodine per day.
Foods with Iodine
Dairy products, swiss chard, turnip greens, eggs and seafood contain substantial amounts of iodine. For vegans, seaweed such as kelp are a good source of iodine. Crumble small quantities of kombu into soups or stews to increase your iodine intake. If you are not on a sodium-restricted diet, 1/4 tsp. of iodized salt a day added to food is another simple way to cover your iodine needs. But don't overdo seaweed or iodized salt, as too much iodine is just as harmful as too little iodine.
Supplements and Fortified Foods
Supplements are another way to ensure adequate iodine intake. One option is a multi-vitamin that includes iodine. Another possibility is protein powder fortified with vitamins and minerals. You can add soy protein powder, which comes in appealing flavors such as strawberry, vanilla and chocolate, to soy milk or fruit juice for a nutrient-rich breakfast or snack. Iodine pills are also available. To prevent overdoses, don't combine mutiple forms of iodine supplements.
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