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Iodine - Benefits, Deficiency Symptoms And Food Sources
What is Iodine?
Iodine is a very vital mineral in the body. Iodine is essential to many life forms, including humans, and is found in thyroid hormones. The body does not require large amounts of Iodine. However, the Iodine mineral is a very important element of several key body functions. In the body, iodine (I) is primarily involved in the synthesis of two thyroid hormones, thyroxine and triiodothyronine. In adults, about 80% of the iodide absorbed is trapped by the thyroid gland.
Uses and Benefits of Iodine
Iodine restores the temperature or heat in the body and assists the calcium in the repair of tissue. Iodine, through the thyroid gland, also helps control a lot of the digestion that goes on, as well as heart rate, body temperature, nervous system, reproductive system, and body weight. Potassium iodine is included in table salt as a simple way to assure adequate iodine in the human diet. Small doses of iodine are of great value in the prevention of goitre in areas where it is endemic, and are of value in treatment in the early stages.
Recommended Dosage for Iodine
The following are the recommended daily allowances for iodine:
- For infants 40 to 50 micrograms per day.
- Children:
- One to Three Years: 70 micrograms per day.
- Four to Six Years: 90 micrograms per day.
- Seven to 10 Years: 120 micrograms per day.
- 11+ Years: 150 micrograms per day.
- Pregnant Women: 175 micrograms per day.
- Lactating Women: 200 micrograms per day.
- Adult Men & Women: 100 - 200 micrograms per day.
Deficiency Symptoms of Iodine
Iodine is the basic component of thyroid hormone that regulates the metabolic rate of the individual. Due to lack of iodine, the thyroid gland increases. Since iodine plays a role in producing energy, the most notable symptoms of a deficiency include lethargy, slowed reflexes and a slowed metabolic rate. Pregnant women who do not get enough iodine increase the risks that their newborn babies will develop some degree of mental retardation. Insufficient iodine can lead to symptoms such as fatigue, dry skin, increased blood fats, hoarseness, delayed reflexes, and reduced mental clarity. Cretinism occurs in children whose diet lacks iodine.
A serious deficiency may result in high blood cholesterol and heart disease. It also acts as an antioxidant by blocking cellular changes that may otherwise result to cancer cells.
Rich Food Sources of Iodine
Fruits and vegetables grown in coastal regions are other good sources of iodine. Iodine is frequently found in dairy products. Vegetables grown in iodine-rich soil also contain this mineral. Seaweeds like lato, gamet, balbalulang, and seafood's are very good sources of iodine.
Cautions and Some Side Effects of Iodine
It is suspected that the cause of the low iodine may be reduced salt in the diet, plus a reduction in the use of iodine as a food ingredient.