In observance of Thyroid Awareness Week, this article focuses on Iodine, its function and Iodine rich foods to sustain our daily Iodine needs. Iodine is needed for the synthesis of thyroid hormone which plays a role in metabolism, growth and development and role in brain development of the baby during pregnancy. When there is inadequate Iodine intake, an individual may develop Iodine deficiency or Goiter which causes the thyroid gland to enlarge. This has a negative impact for pregnant mothers and their developing baby because Iodine deficiency may result in cretinism which is a condition with mental retardation, hearing loss or deaf mutism and muscular disorders. This can be prevented by eating adequate amounts of Iodine from the diet especially during pregnancy and early childhood.
The following are the foods rich in Iodine that you may add into your diet to sustain daily Iodine needs:
● Iodized salt
● Seafoods such as Shrimp, Crabs, Fishes especially marine fish.
● Seafoods such as Bisugo, Dilis, Maya-maya (dried), Salmon, Talakitok
● Seaweed and seaweed products such as Nori, Wakame and Kombu
● Iodine in multivitamin supplements
The following are foods with moderate amounts of Iodine especially when fortified:
● Eggs
● Dairy products
● Soybean / soybean products such as tofu, soy milk and soy sauce
Goitrogens
Goitrogens are substances that interfere with Iodine metabolism and inhibit the production of thyroid hormones. Limit the intake of the following foods rich in goitrogens especially during pregnancy or when recovering from goiter:
● Cruciferous vegetables (especially when fresh) such as cabbage, kale, cauliflower, broccoli, rutabaga, turnips, brussel sprouts, mustard greens,
● Cassava, lima beans, flaxseed, linseed, sorghum, and sweet potatoes
● Perchlorate which is a contaminant in drinking water
● Lithium from medications used to treat some psychiatric conditions
● Polycyclic hydrocarbons and phenol compounds from burning coal or charcoal while grilling food
Adding these Iodine rich foods into your diet and by limiting goitrogenic foods or substances can help prevent and manage Iodine deficiency especially during crucial developmental stages in life such as pregnancy and early infancy. Consult your doctor or a registered nutritionist dietitian for personalized nutrition recommendations if you have a thyroid condition.
/AET
References:
[1] Gropper, S.S., Smith, J.L., Carr, T.P. (2021). Advanced nutrition and human metabolism, 8th ed. Cengage Learning.
[2] Raymond, J. L., & Morrow, K. (2020). Krause and Mahan’s Food and the Nutrition Care Process E-Book. Elsevier Health Sciences.
