John Myers
Iodine is one of the essential nutrients. If we take in too little of it, deficiency symptoms can occur. Find out more about the important function of the trace element and how you can meet your needs through nutrition.
Iodine foods: function and occurrence
The trace element iodine is involved in many processes in the body and is therefore one of the essential nutrients that we must continuously absorb with food. Specifically, iodine is important for
- a normal energy metabolism,
- the function of the thyroid gland,
- the maintenance of normal skin,
- our cognitive functions.
If the iodine intake is regularly below the requirement, these processes are disrupted. The best known are thyroid diseases such as hypothyroidism and the enlargement of the gland commonly referred to as goiter. Like some other minerals and trace elements, the body cannot produce iodine itself. Since iodine is naturally only found in small amounts in food in Germany, an adequate supply should be ensured here by fortifying food – the most prominent example being iodized salt. Foods containing iodine also include sea fish, seafood, and some types of cheese. Relevant tables provide information on the exact iodine content in food.
This is how you meet your needs
How high the iodine requirement is depends on age and living conditions. Children need less iodine than adults, and smokers more than non-smokers. Sufficient iodine intake is particularly important for expectant mothers, which is why eating sea fish should be part of the ideal diet during pregnancy. After birth, the infant absorbs the trace element essential for its development through breast milk. When feeding while breastfeeding, it is also important to ensure a sufficient intake of iodine, which can also be taken in tablet form after consultation with the doctor. Anyone who eats a vegan diet should also pay more attention to covering their iodine requirements.
When should you avoid foods containing iodine?
As important as iodine is to health, there are cases where iodine-free foods are preferable. Hashimoto’s intake of a lot of iodine is presumably unfavorable. The causes of chronic thyroid inflammation are still unclear, but excessive iodine intake is suspected of promoting the disease. It is best to consult your doctor if you have Hashimoto’s thyroiditis. If he recommends that you eat food without iodine, you should check the list of ingredients, especially for baked goods, convenience products, and sausages, to see whether iodized salt has been used.
