Iodine is an essential mineral that our body needs to function properly. The human body requires iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. The body does not make iodine, so it should be an essential part of your diet.
Foods that contain iodine include fish (such as cod and tuna), seaweed, shrimp, and other seafood, dairy products (such as milk, yogurt, and cheese). Iodized salt which is commonly sold in grocery stores is a cheap source of iodine. Consuming 1/2 teaspoon of iodized salt per day provides enough iodine to prevent iodine deficiency. The iodine requirement of a pregnant woman increases for the baby’s normal brain development.
Iodine deficiency affects all stages of human life, from the intra-uterine stage to old age. However, pregnant women, lactating women, women of reproductive age, and children younger than 3 years are at high risk. During fetal and neonatal growth and development, iodine deficiency leads to irreversible damage to the brain and central nervous system.It results to impaired cognitive and motor development which affects a child’s performance at school. In adulthood, it affects productivity and the ability to find a job. Iodine-deficient people may forfeit 15 IQ points. Iodine deficiency can lead to enlargement of the thyroid gland, and hypothyroidism.
Too much iodine in the body on the other hand can cause thyroid gland inflammation and thyroid cancer. Getting too much iodine can cause stomach pain, nausea, vomiting, diarrhea, weak pulse, and even death. The recommended daily limit for iodine intake is 150 micrograms (mcg) for men and non-pregnant women. For pregnant women, the suggested daily intake is 220 to 250 mcg and 250 to 290 mcg for women who are breast-feeding. Children aged 1-8 years need 90 mcg per day. Children aged 9-13 years need 120 mcg per day. Teenagers aged 14-18 years and adults who are neither pregnant nor breastfeeding need 150 mcg per day. The American Thyroid Association advises against the ingestion of iodine and kelp supplements containing more than 500 mcg iodine daily for children and adults and during pregnancy and lactation. Chronic iodine intake in amounts greater than the Tolerable Upper Limits should be closely monitored by a physician. // NO II Hazel Mae A. Monterde, RN
