Iodine is an essential trace element existing naturally in soil and certain water sources that your body requires for cognitive development and metabolic function. Iodine is critical for the health of the thyroid glands and the production of thyroid hormones. Kelp, a family of seaweed, is the richest dietary source of iodine; including it in your regular diet can help to prevent iodine deficiencies and support thyroid health.
Iodine and Your Body
Iodine is a central component of the thyroid hormones thyroxine and triiodothyronine, and is necessary for normal cognitive and motor development in fetuses and infants. Iodine also aids in skeletal development and, according to the National Institutes of Health, may play a role in immune function. The dietary recommendations created by the Institute of Medicine hold that adult men and women should consume 150 mcg of iodine per day, and that pregnant and lactating women should increase their daily intake to 220 and 290 mcg, respectively. Although data from the National Health and Nutrition Examination Survey indicates that on average Americans receive sufficient dietary iodine, deficiencies do exist and can result in severe health problems, such as thyroid disorders and irreversible cognitive impairment in infants.
The Thyroid Gland
The thyroid is a small butterfly-shaped gland located at the base of your neck. Though diminutive in size, the thyroid plays a major role in health, and through the hormones thyroxine and triiodothyronine works to regulate metabolism. Maintaining a healthy iodine intake helps to protect your body from hyperthyroidism, or overactive thyroid, and hypothyroidism, where the thyroid operates at a lower than normal rate. Iodine deficiencies are associated with goiter, a condition in which the thyroid swells to capture greater quantities of iodine from the bloodstream.
Iodine, Kelp and Thyroid Function
One gram of kelp contains anywhere from 11 to 1,989 percent of recommended daily allowances, according to the National Institutes of Health. Kelp can be consumed fresh or dried, and is a common component of Japanese cuisine. Kelp has a salty flavor, and its texture differs depending on the species and manner of preparation. It can enhance the taste of fish dishes and rice and can be consumed on its own as a salad. Kelp is also a rich source of B vitamins, calcium, iron and magnesium. A 2003 study published in the journal "Endocrine Practice" concluded that supplemental kelp increased basal metabolic rate and thyroid-stimulating hormone in a sample of healthy subjects. Including kelp in your diet can help to ensure that you receive an adequate amount of dietary iodine, which helps to support thyroid health and maintain healthy metabolism.
Caution
Iodine deficiency can result in severe health problems; according to the World Health Organization, it is the foremost cause of preventable mental retardation. A sufficient intake of iodine for women who are pregnant or lactating is critical for infant and fetal health and preventing developmental disorders. Although rare, thyroid imbalances can compromise your well-being and require medical attention. Both over and under-active thyroid conditions may be accompanied by symptoms of unexplained weight changes, irritability, nervousness, muscle weakness and possible changes in blood sugar levels.
References
- National Institutes of Health Office of Dietary Supplements: Iodine
- Linus Pauling Institute: Iodine
- United States Department of Agriculture; National Nutrient Database for Standard Reference; 2010
- "Endocrine Practice"; Effects of Kelp Supplementation on Thyroid Function in Euthyroid Subjects; C. D. Clark, et al.; September-October 2003
- World Health Organization: Iodine Deficiency Disorders
- New York Thyroid Center: Thyroid Disorders
