Iodine is a mineral your body needs to make thyroid hormones, as well as maintain the health of your blood and muscles. Your body also needs vitamin C to heal wounds and repair your tissues and skin. Both are essential nutrients, and it is important to get adequate amounts of these each day. Talk to your doctor about what foods to eat to meet the recommended daily allowances of iodine and vitamin C.
Functions in the Body
About 70 to 80 percent of the iodine in your body is located in your thyroid gland. Without iodine, your thyroid cannot make the hormones that are responsible for your development and growth. The other 20 to 30 percent can be found throughout your body, in areas like your blood, muscles and ovaries. Similarly, all of your bodily tissues require vitamin C for growth, as well as repair. This vitamin makes a protein that can be found in your skin, tendons, cartilage and ligaments, and it is also essential for the maintenance and repair of your teeth and bones.
Deficiencies
Becoming deficient in either iodine or vitamin C can have serious repercussions for your health. Insufficient iodine intake can cause you to develop hypothyroidism, or low levels of thyroid hormones, and this can result in symptoms such as weight gain, dry skin and fatigue. In babies and kids, an iodine deficiency can impair both mental and physical development. A deficiency of this mineral is rare in the developed world, while a mild deficiency in vitamin C is not uncommon. Symptoms of a vitamin C deficiency include dry hair and skin, nosebleeds and slow wound healing. Talk to your doctor if you are concerned about your intake of either of these nutrients.
Sources and RDAs
The primary source of iodine in your diet is iodized table salt, which contains 95 mcg of iodine per 1/4 tsp. Garlic, sesame seeds and soybeans are good sources of iodine, too, and spinach and turnip greens provide both iodine and vitamin C. You can also get vitamin C from cantaloupe, papaya, sweet potatoes and tomato juice. The recommended daily allowance, or RDA, for iodine is 120 to 150 mcg for adults, according to the University of Maryland Medical Center. For vitamin C, the RDA is 90 mg for adult men and 75 mg for adult women.
Additional Considerations
Having too much iodine in your body can inhibit the production of thyroid hormones and lead to hypothyroidism, as well as increase your risk for other thyroid diseases. This is rare in the developed world, but you should not consume more than 160 to 600 mcg of iodine a day without first discussing it with your doctor. High intake of vitamin C can lead to stomach upset, but if you keep your intake below 2,000 mg a day you should not experience problems. Always talk to your physician before exceeding the RDA of any mineral or vitamin.
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