Iodine is an essential trace element that plays an important role in maintaining your health. Because the body cannot synthesize iodine, a constant supply of iodine is required for the normal production of hormones by the thyroid gland. You can obtain sufficient amounts of iodine in the diet through the consumption of iodized salt and other food sources. However, if your intake of iodine is inadequate, it can lead to a depletion of iodine in the body. This affects the normal functioning of the thyroid gland, thereby resulting in symptoms of iodine deficiency.
Recommended Dietary Intake for Iodine
Infants in the first year of life need 110 to 130 micrograms of iodine daily. Recommended dietary intakes of iodine for children ages 1 to 8 is 90 micrograms, while children ages 9 to 13 require 120 micrograms. Adults and adolescents require only 150 micrograms of iodine daily, while pregnant and lactating women need 220 and 290 micrograms, respectively. However, most Americans consume more than the recommended amounts, with the daily intakes ranging from 240 to 300 micrograms for men and 190 to 210 micrograms for women, according to information provided by the Food and Nutrition Board, Institute of Medicine in 2000.
Function of Iodine
The International Council for the Control of Iodine Deficiency Disorders states that iodine makes up 65 percent of the weight of the hormone thyroxine, or T4, and 59 percent of the weight of the hormone triiodothyronone, or T3, both of which are produced by the thyroid gland. These hormones work in the developing brain, muscle, heart, the pituitary gland and kidneys. They are also necessary for protein synthesis, normal metabolism and enzymatic activity. Additionally, the hormones regulate fertility and growth, as well as maintain body temperature.
Iodine Depletion
Since the body cannot store or make iodine, it is essential that you routinely consume iodine in your diet. Seafood, milk, cheese, yogurt and eggs are good sources of iodine, as are fruits and vegetables grown in iodine-rich soil. However, in areas where soil is deficient in iodine, diets are often low in iodine. Over time, this results in the depletion of iodine in the body. Additionally, substances called goitrogens, which are present in foods like cauliflower, broccoli and cabbage, prevent the absorption of iodine and production of thyroid hormones. Consuming these foods in large amounts may lead to iodine deficiency.
Iodine Deficiency
Iodine deficiency during pregnancy and the early years of life can have a devastating impact on brain development. It causes mental retardation, as well as growth, hearing and speech problems in young children. In adults, iodine deficiency causes goiter, characterized by an enlarged thyroid gland, and hypothyroidism, which is a decreased production of thyroid hormones. A slow metabolism, infertility, delayed mental reaction and obesity are some of the other symptoms associated with iodine deficiency. A universal method of preventing iodine deficiency is the use of iodized salt, which ensures that sufficient amounts of this trace mineral are available on a daily basis.
References
- Linus Pauling Institute; Micronutrient Information Center; Iodine; Jane Higdon, Ph.D.; April 2003; Updated by Victoria Drake March 2010
- The International Council for the Control of Iodine: Iodine Deficiency: The Need for Iodine
- American Thyroid Association: Iodine Deficiency
- Orthomolecular.org: Nutrients: Iodine
- Harvard Medical School; Reducing Salt Intake Won't Make you Iodine Deficient; June 2011
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