Iodine is a trace element necessary for thyroid hormone synthesis. Because iodine is found primarily in oceans and most soil in the world contains only limited amounts, iodine deficiency is common. In addition to negatively affecting thyroid function, iodine deficiency can lead to brain damage and growth abnormalities. Adolescents and adults require about 150 mcg of iodine per day, while pregnant and breastfeeding mothers need more, at 220 mcg and 290 mcg, respectively, according to the Linus Pauling Institute at Oregon State University.
Step 1
Use table salt fortified with iodine, but keep your total daily sodium intake to 1,500 mg or less. Iodine is added to table salt to prevent deficiency in the United States because food sources of the element are inadequate. Sea salt does not contain iodine and is not a suitable replacement.
Step 2
Eat seafood to boost your iodine levels naturally. Seafood obtains its iodine content from seawater, and a 3-ounce serving of cod contains 99 mcg of iodine.
Step 3
Include some low-fat dairy products in your diet if you are worried about iodine deficiency. Iodine is sometimes added to animal feed in the United States and used to clean milking equipment, and traces of that iodine is then passed to you in milk products.
Step 4
Take in some iodine by including squash, sesame seeds and spinach in your diet. Other food sources of iodine include eggs, navy beans, potatoes, seaweed and turkey breast.
Step 5
Take a daily vitamin and mineral supplement that contains iodine. It is very difficult to consume sufficient iodine from dietary sources if you do not use much or any table salt. Talk with your doctor before taking a vitamin or supplement.
Step 6
Limit your intake of foods that contain goitrogens because these foods can interfere with iodine utilization. Foods that contain goitrogens include cabbage, broccoli, Brussels sprouts, cauliflower, soybeans and millet. The risk of interference is higher when iodine deficiency is already established and when these foods are eaten in large quantities.
Things You'll Need
- Iodized table salt
- Vitamin and mineral supplement
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