Did you know that seafood is rich in iodine? Iodine is an essential mineral. Its most important role is to ensure proper thyroid function. It helps to regulate the production of the thyroid hormones thyroxine (T4) and triiodothyronine (T3) which control the body’s metabolism and many other important functions and for proper bone and brain development of the fetus during pregnancy. A lack of the trace element iodine can lead to iodine deficiency. It results from inadequate thyroid hormone production secondary to iodine insufficiency, which may cause irreversible effects during pregnancy and early infancy. (Zimmermann, 2009). Based on the recent Expanded National Nutrition Survey of the DOST-FNRI, several pregnant women and lactating mothers have insufficient iodine intake and only thirty-six percent of the households were using adequately iodized salt.

Pregnant and lactating women require more iodine in their diet. Iodine is essential for the proper brain development of babies. According to research, babies born to women who do not get enough iodine during pregnancy are more likely to have intellectual delays and lower IQs than children born to mothers who get enough iodine during pregnancy. Breastfeeding mothers have higher iodine requirements because they supply their infants with the mineral through breast milk. The mother getting enough ensures the infant gets what they need, too, to ensure proper brain development. The same brain-developing benefits of iodine extend into early childhood. Children who do not get enough iodine are more likely to develop intellectual disabilities. Other benefits of iodine include healthy birth weight, lowering the risk of goiter, and may help treat thyroid cancer. Iodine presents many health benefits. However, getting too much can lead to problems as well. Consuming too much iodine can lead to iodine toxicity. In some instances, excessive amounts of iodine can lead to an overactive thyroid, called hyperthyroidism.

Getting enough iodine is essential for preventing low thyroid hormone production and hypothyroidism. Eating a diet rich in fish can help you get enough iodine. Here are some of the good food sources of iodine:

1. Seaweed - one of the best natural sources of iodine. It is also a good source of antioxidants, vitamins, minerals and is low in calories.

2. Cod - a versatile white fish that is delicate in texture and has a mild flavor. It is relatively low in fat and calories but offers a wide variety of minerals and nutrients, including iodine. Higher amounts of iodine are found in fish low in fat compared to fatty fish.

3. Dairy products - major sources of iodine

4. Iodized Salt - consuming 1/2 teaspoon of iodized salt per day provides enough iodine to prevent a deficiency.

5. Shrimp - a low-calorie, protein-rich seafood that is a very good source of iodine.

6. Tuna - less iodine than lean fish but is still a relatively good source.

7. Eggs - good source of iodine.

8. Prunes - plums that have been dried. Prunes are packed with vitamins and nutrients. It is also a good vegan source of iodine.

9. Lima Beans - high in fiber, magnesium, folate, and iodine.

Now, that you have the adequate knowledge on how important iodine to our body is, the next step is for you to act on it. This article gave you better choices of iodine. It’s up to you to take the selections you most preferred. Prevent iodine deficiency by consuming any of them regularly.

- PNFP Rowence F. Zorilla, RND

References:

1. Health Benefits of Iodine

https://www.webmd.com/diet/health-benefits-iodine#1

2. Top Foods High in Iodine

https://www.webmd.com/diet/foods-high-in-iodine#2-3

3. 2019 Expanded National Nutrition Survey

http://enutrition.fnri.dost.gov.ph/site/uploads/2019%20ENNS%20Dietary%20Dissemination%20-%20IODINE.pdf

4. 9 Healthy Foods That Are Rich in Iodine

https://www.healthline.com/nutrition/iodine-rich-foods#TOC_TITLE_HDR_11