nutrition it’s elemental
hypothyroidism or thyroid gland enlargement, also known as goiter, and can cause fatigue, weight gain, and constipation,” she says. Iodine defi ciency is especially
dangerous for pregnant and breastfeeding women. “A mom’s inadequate iodine levels can lead to lower IQ, mental retardation, and even irreversible brain damage in a developing child,” says Pearce. “T e problem is, [iodine defi ciency] is
really tough to detect,” says Elizabeth Large, ND, of Gordon Medical Associates in Santa Rosa, California. “T ere’s no direct test for it, and often symptoms aren’t noticeable. Or if they are, it’s usually
TOP IODINE FOODS
Sea vegetables: 16 mcg to 2,984 mcg per serving
Yogurt: 75 mcg per serving Iodized salt: 71 mcg per serving Dairy milk: 56 mcg per serving Enriched bread: 45 mcg per serving Eggs: 24 mcg per serving
low energy, brain fog, or dry mouth or skin, which can also be caused by so many other issues.”
Why you may be low
“T e recent push to reduce salt intake may be contributing to iodine defi ciency among women,” Pearce says. “T ey are less likely to add salt to their food or use it when cooking. And even though 75 per- cent of Americans’ salt intake comes from processed foods, those aren’t made with iodized salt.” Pearce says women today also eat a lot
less dairy, which contains iodine. Plus, “iodine content in fruits and vegetables is hugely variable, depending on the region and soil in which they are grown,” she says. “Seafood is generally a good source of iodine, but amounts are diffi cult to quantify. Generally, saltwater seafood contains more iodine than freshwater; iodine also varies by where the fi sh were caught and in what season.” Common chemicals may also cheat you
out of iodine. Constant exposure to fl uoride from tap water, chlorine from swimming pools, and bromide from plastic
food containers, pesticide-sprayed produce, and fl ame retardant–coated furniture all compete with iodine in the body, says Large. “T e cells that need it the most— thyroid, breast, brain, and skin cells—soak up these chemicals instead of iodine.”
Address your intake
If you suspect you’re low in iodine, fi rst have your doctor check you for thyroid problems, says Large. Next, discuss diet. Large recommends eating iodine-rich seaweed and sea vegetables such as nori, dulse, kelp, and spirulina. Pearce, however, thinks these foods are too high in iodine, which can negatively aff ect the thyroid; she recommends iodine- containing table salt and low-fat dairy products instead. If you’re a woman in your childbearing
years, Pearce suggests supplementing your diet with 150 mcg potassium iodide (in a prenatal supplement) to achieve 220 mcg total daily intake during pregnancy and 290 mcg during breastfeeding. You can also get iodine through kelp supplements. Be sure to talk over your options with your doctor.
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deliciousliving.com | july 2014
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