What is iodine found in

Many countries add iodine to salt iodised salt , which helps to increase the intake of this mineral. While iodised salt can be a good alternative to regular salt, we should be mindful about our salt intake in general and prioritise other sources of iodine in the diet.

Low levels of vitamin A, selenium, zinc, copper or iron, can impair the functions of iodine in our bodies. However, this is mainly significant when we also have deficient levels of iodine at the same time. Diets low in iodine lead to iodine deficiency, which impairs the normal functioning of our thyroid. This usually results in hypothiroidism, a health condition in which our bodies cannot produce enough thyroid hormones. The health consequences of hypothyroidism vary widely between individuals, but commonly include weight gain, excessive tiredness, intolerance to cold and the swelling of our face and other body parts.

Deficient levels of iodine can also have the opposite effect and force our thyroid to work harder and produce more thyroid hormones. This overstimulation of the thyroid gland hyperthyroidism can make it grow, causing a swelling in the neck goitre. The health consequences of hyperthyroidism vary widely between individuals but can include weight loss, increased appetite, intolerance to heat, insomnia, anxiety, and heart palpitations.

Similar to deficiency, regular high intakes of iodine also affect the normal functioning of our thyroid, increasing the risk of developing hypo- or hyperthyroidism and goitre. To some people, it might be hard to get enough iodine from their diets, as their needs are increased, or their food sources are limited.

For example, vegans, vegetarians and those who exclude fish and algae from their diets need to pay extra attention to their iodine intake, as this mineral is mainly present in marine fish and algae and to less extent, in eggs and dairy.

Menu Options Breakfast Any fruit or fruit juices Egg Beaters Oatmeal with toppings — cinnamon, honey, applesauce, maple syrup, walnuts, fruit 1 slice toast Black coffee or tea Lunch Vegetarian or chicken with rice soup Matzo crackers White or brown rice with vegetable plate fresh or frozen Salad — fruit or vegetable — oil and vinegar dressing Fruits — fresh, frozen or canned Black coffee or tea Dinner 6 oz Roast beef, lamb, veal, pork, or turkey Potato — baked or broiled Vegetables fresh or frozen Salad — fruit or vegetable — oil and vinegar dressing Fruits Black coffee or tea.

However, high soy ingestion has been shown to interfere with radioactive iodine uptake in animal studies. But remember, no milk or cream and no soy-based non-dairy creamer! Popcorn popped in vegetable oil or air popped, with non-iodized salt Black pepper, fresh or dried herbs and spices, all vegetable oils Sugar, jam, jelly, honey maple syrup Matzoh crackers.

Consult your doctor before discontinuing any red-colored medication or any medication containing iodine i. Avoid all herbal supplements especially when one is not sure how much iodine they contain. It is important to avoid having too little or too much.

Good dietary sources include fish, shellfish and dairy products. Public Health Nutr 10, Br J Nutr , Public Health Nutr.

Lancet, In press. J Hum Nutr Diet 21, abstract. Med J Aust , June Lancet , Br J Nutr 72, J Clin Endocrinol Metab 96 , E Br J Nutr 80, Clin Endocrinol Oxf 74, Proc Nut Soc 67, E abstract. Br J Nutr 81, J Environ Monit 3, Eur J Clin Nutr 58, It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian. If you need to see a dietitian, visit your GP for a referral or: www.

To check your dietitian is registered check www. This Food Fact Sheet and others are available to download free of charge at www. Return to listing. What is iodine? Do we get enough iodine in the UK?