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6Iodine ( I ) - value for the body and health + 30 best sources
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of iodine ( I ) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of iodine are indicated . The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. Potentially adverse effects of iodine are analyzed separately. on the human body under certain medical conditions and diseases.
Keywords: iodine, I , iodine , benefit, harm, beneficial properties, contraindications
Iodine is a micronutrient that is part of the thyroid hormones. Immunity, the functioning of the nervous system, the development of young children depend on it, since it is involved in the formation of bones and the brain. The mineral does not need as much as calcium or magnesium, which is why many underestimate its importance.
Iodine in the body: a role for men, women, children and pregnant women
Approximately 70-80% of the trace element is found in the thyroid gland, and the rest is in the blood, muscles, ovaries and other parts of the body. Without it, the formation of hormones is impossible, since with the help of the mineral, thyroid-stimulating hormone (TSH) is converted into triiodothyronine (T3) and thyroxine (T4). The process is important for the functioning of the thyroid gland. For example, T3 acts in almost all cells and organs - it regulates metabolism, recovery, energy
consumption, growth. [one]
An imbalance of the microelement leads to hyperthyroidism or hypothyroidism - hyperactivity or insufficient activity of the thyroid gland, disruption of hormone production. Today, iodine deficiency is rare due to iodized salt. Nevertheless, 2 billion of the world's population is at risk of iodine deficiency, and about 300 million people suffer from endocrine gland dysfunction. [2]
How to find out about the lack of iodine: tests that show a deficiency
The study of the concentration of iodine in the blood serum and urine shows the adequacy of its consumption. The kidneys (70-90%) are mainly responsible for the excretion of iodine from the body,
so its content in the urine demonstrates the presence of a substance in the diet. But the level can change during the day and does not reflect the state of health. For problems with the thyroid gland, suspected iodine deficiency , check TSH, T3 and T4 in the blood. If not enough mineral is supplied with food, little T4 is produced. Medical tests are accurate, unlike the home test, in which an iodine mesh is drawn on the skin of the forearm or thigh.
Iodine in food - recommended diet
The body does not synthesize the mineral on its own, which makes it an important component of food. The nutrient also has a narrow safety margin and can easily be obtained in excess when supplemented.
iodine deficiency was very common until the early 1900s . People have become less likely to experience the problem after salt iodization programs began to develop in 70 countries. Just half a teaspoon (3 g) of this salt satisfies the daily requirement for the mineral. However, its excessive consumption is harmful to health, and WHO recommends not to consume more than 5 g per day. [3]
Top 30 foods with the highest iodine content
Iodized salt is the main source of the mineral. As for products, it is mainly present in fish, algae, milk. The concentration in vegetables and fruits varies and depends on the amount of the component in the soil in which they were grown.
15 Animal Foods with the Most Iodine [4]
No. Products mcg in 100 g
1 Egg yolk, dry 349
2 Whole soft-boiled egg 274
3 Haddock fish, raw 216
4 Cod baked 186
5 Lobster Norwegian (northern), cooked 185
6 Swiss cheese 120
7 Oysters, oriental or wild, cooked 109.
8 parmesan cheese 78.3
9 Protein powder 75.8
9 Fish fingers or cutlets, frozen and oven -baked 68.7
10 Shellfish (mixed species), canned 66.5
12 Swiss processed cheese low fat 59.9
13 mozzarella cheese 52.6
14 Greek yogurt low fat 51.2
Journal.edaplus.info - Журнал здорового питания и диетологии 15 vanilla ice cream 45.2
The foodstuffs were analyzed with high sensitivity tests. Reference materials and secondary internal control were additionally used to verify the data.
15 plant foods with the highest iodine content [4]
No. Products mcg in 100 g
one Salt iodized 5070
2 Sea salt fortified with iodine 4660
3 Nori , dried seaweed 2320 four Breadcrumbs 180
5 cornbread 21.5
6 Muesli, granola 10.8
7 Industrial orange juice 10.1
8 Peach or apricot , canned in syrup 6.2
9 Spinach, fresh, frozen or cooked 3.9
10 Pitted black olives 2.6
11 Raisin 2.3
12 Celery, raw 1.6
13 Baby carrot (grade), raw 1.4
14 lettuce, raw 1.2
15 Sweet potato (yam), baked and peeled 1.3
demonization and wholesale rejection of table salt, milk , bakery products has experts fear that iodine deficiency among the population will increase again. At risk are people who follow a vegan or vegetarian diet, as their diet does not include fish, shellfish, or milk. [5]
Daily iodine requirement by age and gender
Like copper, the microelement is needed by the body in scanty trace amounts. Although it accumulates, it is not stored for a long time, so it is necessary to regularly replenish its stocks.
Recommended daily intake of iodine
Life period Age Men and women (mcg)
babies
up to six months 110
babies
7-12 months 130
Children
1-8 years
90
Children
9-13 years old 120
Teenagers and adults 14 years and older 150
A daily dose of 150 mcg meets the needs of most adults without serious pathologies, including vegans and non- vegans . Consumption up to 1100 mcg/day is considered safe. [6]
Daily requirement increases:
• during pregnancy - 220 mcg;
• during breastfeeding - 290 mcg.
Daily requirement is reduced:
• in case of excess iodine, substance poisoning;
• for patients with certain autoimmune diseases, hyperthyroidism.
Useful properties of iodine for the body
The mineral prevents many diseases and is especially necessary for pregnant women - the development of the child in the womb depends on it. Salt usually contains potassium iodide. The reduced form of the trace element is well absorbed and concentrated in the thyroid gland, breast, cervix, salivary glands.
Top 10 Benefits of Iodine
1. Regulates the functioning of the thyroid gland and other organs. The thyroid gland must regularly receive a mineral for the synthesis of hormones. This allows her to control the work of the heart, metabolism. [7, 8]
2. Normalizes the work of an overactive thyroid gland. To treat an overactive thyroid, your doctor may prescribe radioactive iodine. The drug destroys excess cells of the body, reduces the excessive formation of hormones.
3. Reduces the risk of developing goiter. A goiter is an enlargement of the thyroid gland that is not associated with inflammation. It can be provoked by iodine deficiency, in which case the process can be reversed by following an iodine-containing diet. [9]
4. Helps to avoid complications during pregnancy. If a pregnant woman has a mineral deficiency, her child is more likely to have intellectual retardation, a lower IQ. A serious deficiency further
increases the risk of stillbirth. [10, 11, 12]
5. Improves cognitive function in children. The mineral supports brain function in early childhood, reduces the risk of mental retardation and improves academic performance. [13]
6. Treats thyroid cancer. Radioiodine is used to treat cancer after thyroid surgery. It destroys extra cells, including cancer cells, and increases the chances of survival.
7. Helps treat fibrocystic breast disease. Supplements or medications containing iodine may be effective in treating fibrotic breasts. [fourteen]
8. Disinfects water. The component is useful when there is no access to drinking water - when traveling, in the aftermath of natural disasters. Iodine tincture 2% is added to water for purification - five drops per liter or 10 drops if the water is cloudy. [fifteen]
9. Protects from radioactive contamination, precipitation. Potassium iodide is taken to protect the thyroid gland from radiation damage after nuclear accidents. The method is used in emergency situations and is not considered absolutely safe. [16]
10. Treats infections. Iodine solution is applied to wounds - it kills bacteria in cuts, scratches. However, it should not be used on newborns, deep cuts, animal bites, burns, and more than 10 days.
Interaction of iodine with other nutrients
Low levels of vitamin A, selenium, zinc, copper, or iron prevent iodine from doing its job in the body. Selenium is especially important for the metabolism of a substance - it is present in an enzyme that helps form hormones.
Food Combinations for Better Iodine Absorption
whole grain bread, eggs, and cottage cheese should be added to the diet . And it is also necessary to limit the consumption of food with goitrogens - chemical compounds that block its absorption.
Foods that hinder iodine absorption:
• sweet potato;
• soy;
• corn;
• flax-seed;
• raw cruciferous vegetables - broccoli, white and Brussels sprouts, etc.
The use of these foods is not a problem if they do not form the basis of the diet. In addition, goitrogens are inactivated by heating, cooking.
The use of iodine in medicine
Radioiodine is a prescription medication. Its reception requires a special diet and some precautions. Any multivitamins and other iodine supplements should also not be taken unless absolutely necessary.
[17]
To prevent infections, over-the-counter solutions of a substance are often used - the mineral is added to topical antiseptics to kill infections. Povidone -iodine is produced from it, used before surgical interventions, contrast for x-rays and computed tomography.
Iodine in scientific research - what scientists say about the mineral
• One study of 700 people found that 30% of people with low thyroid hormone levels suffered from excessive hair loss. However, this effect only appears in those who have a family history of hair loss. [18, 19]
• Testing with over 1,000 adults has confirmed that people with higher iodine levels have better memory and perform faster on tests while learning. People with low hormone secretion have a smaller part of the brain called the hippocampus , which controls long-term memory. [20, 21]
• Abnormal functioning of the thyroid gland and even its slight dysfunction affects mood, the course of bipolar disorder. Therefore, supplements with trace elements help in the treatment of
certain psychopathological diseases. [22, 23]
• Scientists have found that taking 400 mg of iodine daily for pregnant women with goiter for 68 weeks has a positive side effect - all babies are born with a normal weight. [24]
• Iodized salt is safe, unlike dietary supplements. This applies even to doses seven times the
daily allowance. [25, 26]
Contraindications and possible complications when taking iodine
Some people are allergic to the mineral. Hypersensitivity manifests itself in the form of itching, urticaria, swelling, shortness of breath. The doctor can confirm the diagnosis with a test. The micronutrient should also be avoided by those suffering from the effects of drug abuse.
Signs and symptoms of iodine deficiency :
• swelling of the front of the neck (goiter) - when the thyroid gland cannot produce hormones, it tries to compensate for their lack by working harder; [27, 28]
• unexpected weight gain - with a lack of hormones, metabolism is disturbed, the body burns
fewer calories at rest; [29, 30]
• fatigue and weakness appears when hormones do not produce enough energy; [31]
• hair loss - hormones control the regeneration of hair follicles; [32]
• dry, flaky skin - the less iodine-containing hormones in the body, the slower the regeneration process; [33, 34]
• a feeling of cold - with a lack of a micronutrient, the breakdown of fat reserves slows down, less heat is released and people freeze more than usual; [35, 36]
• a decrease in heart rate - a strong deficit provokes an abnormally low heart rate; [37]
• problems with learning and memory - lack of iodine and insufficient synthesis of hormones prevents the brain from growing, developing, learning and remembering information; [38]
• heavy or irregular menstruation - hormonal imbalance disrupts the menstrual cycle. [39, 40, 41]
Signs of excess: iodine toxicity, side effects
High iodine intake is generally well tolerated by healthy people, as evidenced by the experience of the Japanese and Koreans who eat a lot of algae. But some people are highly sensitive to iodized supplements.
Symptoms of excess iodine:
• abdominal pain;
• nausea, vomiting;
• stomach upset;
• headache;
• temperature rise;
• burning sensation in the mouth;
• runny nose;
• metallic taste.
Even a slight excess of the daily allowance can cause iodine-induced hyperthyroidism in the elderly, young children. With severe overdoses, poisoning, coma develops. [42]
Interaction of iodine with drugs
Journal.edaplus.info - Журнал здорового питания и диетологии Iodine-containing supplements are not compatible with some drugs:
• potassium-sparing diuretics, as they cause a large accumulation of potassium;
• ACE inhibitors prescribed to reduce pressure - joint use increases the risk of hyperkalemia ;
• anticoagulants such as warfarin as they reduce their effectiveness.
This information does not contain all possible interactions or side effects, so the combination of any dietary supplement should be discussed with your doctor.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
WHO experts believe that salt iodization is the main strategy in the fight against insufficient intake of the mineral. The popular spice supports thyroid hormone production, immune function, and brain health. If you experience the negative symptoms described in the article or are concerned about the lack of iodine in your diet, contact an endocrinologist. Do not self-diagnose and do not take iodine supplements for prevention, without justified reasons - this will do more harm than good.
Literature
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An extended HTML version of this article is available on the edaplus.info website.
Iodine - importance for the body and health + 30 best sources
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
Journal.edaplus.info - Журнал здорового питания и диетологии E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 24.12.2021
Abstract. The article discusses the main properties of iodine ( I ) and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The best natural sources of iodine are indicated . The use of the mineral in various types of medicine and the effectiveness of its use in various diseases are considered. Potentially adverse effects of iodine are analyzed separately. on the human body under certain medical conditions and diseases.
