Iodine – A Crucial Element for Proper Bodily Function

To function optimally, our body needs several elements that work together. Most of them are obtained from food.

One of these elements is iodine, which is associated with the proper functioning of the thyroid gland. What we need to know is that this, in turn, is responsible for coordinating several processes in the body. Iodine can be obtained from several sources, salt being one of the best known, but it is also found in certain foods.

Why is the intake of iodine so important for us? Because it helps synthesize two thyroid hormones responsible for our development from the womb. A deficiency or excess of this element is associated with several health problems.

In this article, we will talk about iodine, what it is, and why it is important for the body. We will also see what are the sources from which it can be obtained, to keep our body healthy in the long term.

Iodine – what it is and what its role is

Iodine is a trace element found in our body in very small quantities, 15-20 milligrams. It is very important for the proper functioning of the thyroid gland, located in the anterior part of the neck. It needs iodine to synthesize 2 hormones, namely:

• thyroxine or T4, which contains 4 iodine atoms;
• triiodothyronine or T3, which has 3 iodine atoms in its composition.

Why is this gland so important and why does the iodine balance in the body matter for its functioning? Because the thyroid begins its activity during the formation of the fetus.

The role and importance of the thyroid gland and iodine

Our body is made up of cells that rely on the proper functioning of the thyroid gland and its hormones. These are responsible for the following processes:

• normal brain development during pregnancy and immediately after birth;
• proper bone development during childhood;
• the conversion of nutrients into energy or the correct metabolism of the body.

Where do we find natural or organic iodine? In food, but it can also be consumed in the form of dietary supplements in case of a deficient diet.

One such supplement is Premium Thyroid Formula, which can be consumed both for the proper functioning of the thyroid gland and in case of conditions such as hypothyroidism. The supplement contains Ashwagandha, L-tyrosine, L-selenomethionine, zinc, potassium, and folic acid, which have been extensively studied and have proven benefits for the thyroid. Its ingredients work together to ensure the health of this gland. It can be consumed to prevent hormonal imbalances responsible for conditions such as Hashimoto’s thyroiditis and Graves’ disease, which are autoimmune.

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Natural iodine and where to find it

There are several types of foods that contain iodine, some being richer, others less rich in this trace element. Probably the best known of them is salt. Romania’s soil and water are poor in iodine, and by adding iodized salt to the diet, the deficiency of this substance is corrected, reducing cases of endemic goiter.

The salt we consume may or may not have added iodine. Most of the time, the latter comes directly from underground or marine deposits. Besides salt, however, there are many other products that we probably don’t know are rich in this element.

Iodine-rich foods

It is found in several foods, the richest among them being certain fruits, cereals, and fish. To ensure a correct intake, we must include each of these categories in our daily diet. Moreover, a balanced diet will contribute to the health of the entire body, including the thyroid gland.

Top 10 iodine-rich foods

If we were to consume the foods with the highest iodine content, the top 10 positions would be:

1. fish, of which cod and tuna contain 99 micrograms of iodine per 85-gram serving;
2. plain low-fat yogurt contains 75 micrograms of iodine per cup;
3. low-fat milk also contains 56 micrograms of iodine per cup;
4. shrimp contains 35 micrograms of iodine per 85-gram serving;
5. pasta contains 27 micrograms of iodine per approximately one cup serving;
6. one egg contains 24 micrograms of iodine;
7. white bread contains 22.5 micrograms of iodine per slice;
8. prunes contain 13 micrograms of iodine within 5 fruits;
9. 30 grams of Cheddar cheese contain 12 micrograms of iodine;
10. bran cereals contain 11 micrograms of iodine per cup;

The list of iodine-rich fruits also includes bananas, a medium-sized one containing about 3 micrograms.

Iodine-free foods allowed in radioactive iodine therapy

Thyroid conditions can be of two types:

• those in which iodine is found in excess in the body;
• those in which iodine is found in too small quantities in the body.

Both problems will lead to certain deficiencies, but in the case of the first type, treatments are based on radioactive iodine therapies. In this case, a diet low in natural iodine must be followed.

On the list of iodine-free foods that are allowed in radioactive iodine therapy are:

• carrots, parsnips, celery, potatoes, beans, eggplants, cucumbers, peppers, onions, lettuce in the category of iodine-free vegetables;
• oranges, lemons, avocado, quinces, pineapple, mango, pears, and kiwi in the list of iodine-free fruits;
• chicken, beef, pork, lamb, and turkey meat;
• freshwater fish, such as perch, trout, and carp, as they have a low iodine content;
• from the category of oleaginous fruits, only unsalted pecans have a low iodine content, along with cashews, almonds, and hazelnuts, all unsalted.

Uniodized Himalayan salt can also be added to the list of iodine-free foods.

Why is it so important to respect the iodine content in food? Because both excess and its deficiency or absence from the body can cause major imbalances.

Iodine – excess and deficiency in the body

It has many benefits for the body. Besides its role in the proper functioning of metabolism, the following two can be added to the list:

• contributes to the optimal allocation of fats in the body, helping to store them correctly in the body;
• helps eliminate toxins from the body, supporting the immune system.

Therefore, the benefits of this trace element, although not extremely numerous, are very important.

What happens when the body has less or excessive iodine? First, we must monitor the symptoms, and then consult an endocrinologist for diagnosis and treatment.

Iodine excess and its symptoms

Excess iodine in the body leads to the development of quite serious thyroid conditions. This is the main reason why moderation in the consumption of iodized salt is encouraged. Next, we will learn the optimal amounts of this trace element in the human body.

How much iodine should be in the human body?

Generally, the human body contains between 15 and 20 milligrams of it in total, of which 70% – 80% of the entire amount is concentrated in the thyroid gland. For it to function correctly, we need to consume between 150-300 micrograms per day. The daily dose should be increased for pregnant women, children under 3 years of age, and adolescents.

What happens when the body has more iodine than the optimal amount? Symptoms of iodine excess in the body

Too much natural iodine in the body can lead to the onset of diseases or allergies. Increased intake of this trace element can have the following consequences:

• diseases such as hypo- and hyperthyroidism, thyroiditis, the appearance of thyroid nodules, and even thyroid cancer;
• an increased level of TSH, a marker that can be checked in the blood;
• acute iodine poisoning;
• iodine allergy.

If thyroid diseases can lead to the appearance of goiter, which is a distinctive sign of thyroid gland disease, other symptoms may also include:

• fever, abdominal pain, nausea, vomiting, and fever in case of poisoning or allergy;
• dry skin, especially in cases of hypo- and hyperthyroidism;
• weight loss;
• hair loss;
• anxiety states.

Therefore, iodine excess in the body, especially in cases of hypo- and hyperthyroidism, can even lead to psychological disorders. Equally dire consequences will result from the deficiency or lack of this micro-element in our body.

Deficiency and lack of iodine in the body

Just as our body can have too much of it, it is equally common for its level to drop quite significantly. This will also have several effects on the body. One of the most serious is intellectual disability in newborns.

Iodine deficiency or lack in the body will also have adverse effects on fetal development and growth, this being one of its most serious manifestations. Therefore, pregnant women must have a correct intake of this element during pregnancy.

In a person whose thyroid functions correctly, it will be controlled by the pituitary gland, located at the base of the brain. It is the command center from which, when the level of T3 and T4 hormones decreases, TSH hormone will be produced. The secretion of the latter increases when the amount of iodine drops below 100 micrograms per day.

When iodine intake is less than 10 – 20 micrograms per day, severe deficiency or lack sets in, which will lead to hypothyroidism. This is also known as goiter, which is the first and most obvious sign of iodine deficiency.

Severe chronic iodine deficiency can cause even more serious conditions, such as:

• cretinism;
• delayed puberty;
• various physical and neurological abnormalities.

What can we do to avoid both excess and moderate or severe deficiency of iodine in the body? We have several solutions available.

How to combat the lack or excess of iodine in the body:

Diet is one of the most important steps in the optimal functioning of the thyroid gland. An intake of organic iodine through foods such as those in the lists above will help us provide the body with the optimal amount of this trace element.

Fruits, vegetables, meat, and dairy products rich in iodine naturally, all should be included in our diet. Besides diet, analyzing the TSH hormone to see how the thyroid gland functions will help us determine if we also need certain supplements.

In conclusion, iodine is the microelement that ensures the proper functioning of the thyroid gland. It is responsible for the neurological and physical development of newborns, while in adults, it contributes to metabolism. Both excess and iodine deficiency can lead to serious conditions, among which the most common are hypo- and hyperthyroidism. This trace element is found naturally in various foods, the best known being salt. However, it can also be assimilated from various supplements, so that we can enjoy optimal health.

References:

https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

https://www.hsph.harvard.edu/nutritionsource/iodine/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9459956/

https://thyroidresearchjournal.biomedcentral.com/articles/10.1186/s13044-021-00116-y

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