The information in this article is based on personal experiences and general knowledge, not professional medical advice. Always consult with a healthcare provider before making any changes to your diet, lifestyle, or treatment plans. This content was created with the assistance of AI tools and should not replace advice from a licensed professional.
The Importance of Iodine for Thyroid Health
Iodine is an essential mineral needed for normal thyroid function. It’s used to make two important thyroid hormones: T3 (triiodothyronine) and T4 (thyroxine). These hormones help control the body's metabolism and are crucial for growth and development.
While your body can store some iodine in the thyroid gland, it’s important to get a steady supply of iodine in your diet. You don’t need iodine every single day, but it is essential to have regular sources over time.
Common Sources of Iodine
Some of the most common sources of iodine are iodized salt and dairy products. In dairy, iodine can enter the milk due to the use of iodine-based sanitizers to clean the udders. Also, seafood is a great source of iodine, but it's not the only one. Some commercial bread products may also contain iodine due to the addition of iodine-containing food additives.
However, these common sources are not always the healthiest options. Iodized salt can be high in sodium, and dairy is not suitable for everyone, especially those who avoid animal products.
What Happens on a Paleo or Plant-Based Diet?
If someone follows a paleo diet, which cuts out dairy and iodized salt, they may be at risk of iodine deficiency. Even if they eat more seafood (which is rich in iodine), they might not be getting enough. For those following a whole plant-based diet, avoiding processed foods like ice cream or wonder bread, and not eating seafood, iodine intake can also be a concern.
One parent reported feeding their child only plant-based, unsalted, and unprocessed foods without any vitamin supplements. This led to iodine deficiency and a goiter (an enlarged thyroid). This is a dangerous situation since iodine deficiency can lead to thyroid problems, especially in children.
Iodine Deficiency in Vegans and Vegetarians
In some cases, vegans and vegetarians may not be aware of how important iodine is, especially during pregnancy. A common issue arises when individuals avoid foods that naturally contain iodine, such as dairy and seafood, and don't include other sources like seaweed in their diet.
Pregnant women need to be especially mindful of iodine. The American Academy of Pediatrics recommends that women planning to get pregnant or who are pregnant should get 150 micrograms (mcg) of iodine per day. However, 40% of prenatal vitamins on the market do not contain iodine, which makes it crucial to check labels.
Iodine Deficiency and Children
One example of iodine deficiency in children involved a toddler who developed a goiter after being weaned off breast milk. Before weaning, the child was fine because the mother took a prenatal vitamin that contained iodine. This highlights the importance of iodine for young children.
Without iodine, babies and toddlers are at risk of developmental problems, including those related to thyroid function. A lack of iodine can also lead to problems with the brain and nervous system.
Plant-Based Milks and Iodine
For individuals following plant-based diets, plant-based milks are commonly consumed. However, many of these milks are not fortified with iodine. While they may be enriched with calcium, vitamin B12, vitamin D, and vitamin A, only a small percentage of plant-based milks (around 3 out of 47) contain iodine. Most plant-based milks only have about 3 mcg of iodine per cup, compared to 60-100 mcg found in cow’s milk.
This is a concern because iodine is important for thyroid function, and cow’s milk naturally contains more iodine due to iodine being added to cattle feed or coming from iodine used during udder cleaning. Plant-based milk companies don’t often add iodine, and it’s not as common as fortifying with other nutrients.
Why Don't Plant-Based Milks Have Iodine?
Many plant-based milk companies focus on adding calcium, vitamin B12, and other nutrients, but iodine is rarely included. This is because iodine is added to cattle feed for cow’s milk, and most plant-based companies haven’t made iodine a priority. In fact, one company, Silk, noted that a food scientist mentioned iodine fortification as something worth considering.
As more people choose plant-based milks, there is an opportunity for companies to add iodine to their products, ensuring consumers get the iodine they need for thyroid health.
Conclusion: Getting Enough Iodine
For most people, the daily recommended intake of iodine is 150 mcg. This can be easily obtained from a cup and a half of cow’s milk or by eating seaweed and other iodine-rich foods. If you are following a plant-based diet, it’s important to find alternative sources of iodine, such as sea vegetables (like seaweed), or consider iodine supplements.
Iodine deficiency can lead to serious health problems, including thyroid issues, so it's important to ensure you're getting enough, especially if you’re following a diet that restricts certain iodine-rich foods. Always check the labels of your supplements and fortified foods, and be mindful of iodine-rich sources.
Resource:
nutritionfacts.org
