A vegan diet limits the types of foods a person can eat. Following a vegan diet increases the amount of work necessary to ensure that you are getting enough nutrients. Eliminating gluten, as well, further limits foods choices. Vegans do not eat any animal products. Gluten is a protein found in wheat products and other grains such as rye and barley. Iodine is an important nutrient that your body needs. Many vegans, and even vegetarians, may find themselves with low iodine intakes because they do not eat many of the foods that are rich in iodine.
Role of Iodine
Iodine is an important mineral for thyroid function. Iodine is in thyroid hormones, which assist in the regulation of growth and metabolism. Iodine also is important for optimal function of the heart, brain and kidneys.
Iodine Deficiency
If you eat fewer than 20 mcg daily of iodine, you are considered severely deficient. Between 20 mcg and 50 mcg daily indicates moderate deficiency. An iodine intake of 500 mcg to 100 mcg daily is only a mild deficiency. According to The Vegan Society, 150 mcg per day is recommended. Too little iodine can also lead to hyperthyroidism, which is a condition associated with weight gain, depression, personality changes, low energy, anemia, numbness and tingling in the extremities, and skin that is scaly, yellow or dry. Too much iodine puts you at risk for hyperthyroidism, as well. Speak with your doctor about how much iodine you are consuming and whether you need supplements or diet modification.
Iodine Rich Foods That Are Not Vegan and Gluten-free
Part of the reason that vegans are at risk for low iodine levels is that two types of foods that contain significant amounts of iodine, meats and dairy, are not allowed on a vegan diet. Wheat is vegan and has some iodine too, but gluten-free dieters must avoid all wheat products. People with celiac disease are allergic to gluten and so must avoid it. Other people many have a gluten intolerance and wish to avoid consuming gluten to avoid adverse reactions such as abdominal pain and diarrhea.
Vegan and Gluten-free Sources of Iodine
Vegetables such as mustard greens, Swiss chard, spinach, asparagus and turnips are high in iodine. Even brown rice, walnuts, almonds and lima beans contain some iodine. All of these options are available to vegans who do not eat gluten.
Also, seaweed is an excellent source of iodine and one of the best foods for vegetarians and vegans, according to "Vegetarian Times" magazine. Seaweed contains vitamins A, C and E, as well as many B vitamins. It also has important minerals besides iodine, including iron, calcium, magnesium, and chromium.
The Mayo Clinic recommends that vegans use salt with iodine. Some food manufacturers do not use iodized salt in their products, so vegans cannot count on getting enough iodine from the processed foods they eat. Even 1/4 tsp of iodized salt gives you a significant amount of iodine, states the Mayo Clinic.
References
- Mayo Clinic; Vegetarian Diet: How to Get the Best Nutrition; June 2010
- "Vegetarian Times"; 8 Foods Every Vegetarian Should Eat; Laura Flynn McCarthy
- The Vegan Society; Iodine; Stephen Walsh
- NaturalNews.com; Do Vegans Needs More Iodine; C.E Burch; July 2011
- Mayo Clinic; Gluten-free Diet; January 2010
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