Iodine is naturally found in the body and it is an essential element.
Functions
Iodine is necessary for the metabolism (the process of converting food into energy) normal cells. Humans need iodine for normal thyroid function and the production of thyroid hormones.
Food Sources
Iodized salt, salt with iodine added, "is the main food source of iodine. Iodine is found naturally in seafood, and also cod, sea bass, haddock and perch are good sources. The brown algae or marine (kelp) is the most common vegetable seafood and features a rich source of iodine. In addition, dairy products and plants grown in iodine rich soils are excellent sources of this nutrient.
Side Effects
Lack of enough iodine (deficiency) may occur in areas with poor soils in this element. Iodine deficiency in the diet for several months can cause goiter or hypothyroidism. Without enough iodine, the thyroid cells and thyroid gland enlarged.
This deficiency most often affects women than men and is more common in pregnant women and children. Sufficient iodine intake in the diet can prevent a form of physical and mental retardation called cretinism, a condition rare in the United States, since deficiency of iodine, usually not a problem.
Iodine poisoning in the United States is rare. The high consumption of this element can reduce the function of the thyroid gland.
Recommendations
The best way to get the daily requirement of essential vitamins is to eat a balanced diet containing a variety of foods from the pyramid of basic food groups.
A 1 / 4 teaspoon of iodized table salt provides 95 micrograms of iodine. A serving of 6 ounces (170 grams) of sea fish provides 650 micrograms of iodine. Most people can meet the daily recommendations by eating seafood, iodized salt and plants grown in iodine rich soils. When buying salt make sure it is labeled "iodized."
The Food and Nutrition Committee of the Institute of Medicine (Food and Nutrition Board of the Institute of Medicine) recommends the following dietary intake for iodine:
Infants:
* 0 - 6 months: 110 micrograms per day (mcg / day)
* 7 to 12 months: 130 mcg / day
Children:
* 1 to 3 years: 90 mcg / day
* 4 to 8 years: 90 mcg / day
* 9 to 13 years: 120 mcg / day
Adolescents and Adults
* Men age 14 and older: 150 mcg / day
* Women age 14 and older: 150 mcg / day
Specific recommendations depend on age, sex and other factors (such as pregnancy). Women who are pregnant or producing milk (lactating) need higher amounts. Ask your doctor what amount is best for you.
Alternative Names
Diet and iodine
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