What does it do?
Around 64% of the iodine in our bodies is stored in the thyroid gland. This gland is found in our necks, and is the HQ for production of the two thyroid hormones used to regulate the body’s metabolism. These hormones manage the speed of our metabolisms, and so play a part in controlling the rate at which we burn calories. Iodine is also important for looking after connective tissue between tendons and ligaments, and is crucial for making sure that foetuses and young children develop both physically and mentally.
What’s the story?
Although in high income countries we don’t hear an awful lot about this mineral, iodine deficiency is still a huge problem in many developing countries – in severe cases leading to goitres, where the thyroid gland swells to ridiculous proportions. In fact, the World Health Organisation describe iodine as the world’s most prevalent, yet happily also most preventable, cause of brain damage. Since 1993 iodine has been added to salt in many countries in a bid to prevent deficiencies which has been an unmitigated success.
Incredibly cheap and yet very efficient, UNICEF estimates that some 66% of households globally now have access to iodised salt. Well done world.
How much do I need?
Adult men and women age 19 and over both need 140 μg per day.
What are good sources?
Any foods from the sea, such as fish (particularly mackerel and haddock), shellfish, and seaweeds like kelp are the best sources of iodine. For those of you not looking forward to tucking into a nice seaweed salad (actually delicious), it can also be found in milk, vegetables, and grains. Interestingly enough however, plant foods contain iodine only because of their environment, so amounts can vary wildly depending on how iodine rich soil is.
Any ideas for using those ingredients?
Samphire, garlic and tomato/scallops and pea and mint puree/fish with pomegranate and toasted nuts/stirfried kale and orange quinoa with pecans
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
Ursell, A. (2011) Vitamins & Minerals handbook. London, Dorling Kindersley Ltd. pp. 64-5.
World Health Organisation (2017). Micronutrient deficiencies, iodine deficiency disorders. Available here.