A new study released by the Centers for Disease Control shows that young women aren’t getting enough iodine in their diet. According to their report, women between the ages of 20 and 39 have borderline-low levels of iodine, a mineral that’s important for healthy thyroid function.
Why is iodine so important for a healthy thyroid? The thyroid uses iodine to make hormones that regulate metabolism. A mild iodine deficiency causes fatigue and makes it more difficult to lose weight, while a more severe iodine deficiency can lead to hypothyroidism, a condition marked by fatigue, dry skin, depression, constipation, cold intolerance, hair loss, problems concentrating, puffiness around the eyes, and mental slowness.
Why Iodine Deficiency is Becoming More Common and Why It’s So Concerning
Many areas of the country have soil that’s deficient in iodine, so the primary way people get iodine is from iodized table salt. With more people restricting salt these days, it’s not surprising that iodine deficiency is becoming more of a problem. More health-conscious shoppers are also using sea salt, which doesn’t contain adequate amounts of iodine. With soils so depleted of iodine, it’s challenging to get enough dietary iodine unless you use iodized salt.
In addition to the effects, low iodine levels have on metabolism, iodine deficiency is especially concerning for women who plan to bear children since low levels in a pregnant mom can lead to mental retardation, birth defects and problems with growth and development in an unborn child. Women are more susceptible to iodine deficiency than men.
Other Sources of Iodine
If you’re restricting salt, it’s important to add alternative sources of iodine to your diet. One of the best sources of iodine is kelp, a type of brown seaweed that grows in the ocean. Unfortunately, not everyone enjoys the taste or texture of kelp. Other good sources of iodine include dairy products, seafood, dairy products, and eggs. The amount of iodine in fruits and vegetables varies depending upon the soil they’re grown in. A single serving of yogurt has more than half the day’s requirement of iodine and a glass of milk supplies almost 40%. Young women who eat a vegan diet that’s low in iodized salt are a particularly high risk for iodine deficiency.
As healthy as they are, some fruits and vegetables including turnips, cabbage, and rutabagas, can block the body’s ability to use iodine because they contain goitrogens. Goitrogens reduce thyroid function by interfering with iodine metabolism. Other foods that contain goitrogens include soy, broccoli, Brussels sprouts, cauliflower, peanuts, radishes, spinach, strawberries, peaches, pears, kale, and mustard greens. Most people have to eat these foods in fairly substantial quantities to have an impact on their thyroid, but people who already have hypothyroidism should eat these foods in moderation.
The Bottom Line?
If you’re a female, it’s important to make sure you’re getting enough iodine in your diet. If you’re watching your salt intake, add more iodine-rich foods to your diet such as kelp, yogurt, and milk. If you’ve made the switch to sea salt and don’t get iodine from other sources, consider switching back. Sea salt isn’t a good source of iodine but iodized salt is. It’s also a good idea to get your doctor to check thyroid blood if you have any symptoms of hypothyroidism or an iodine deficiency. Low levels of iodine can make it harder to lose weight, and it can have other more serious health consequences too. Make sure you’re getting enough.
References:
CDC: Office of Dietary Supplements, National Institutes of Health; Tayie FA, Jourdan K. 2010.
Medical News Today. “Iodine at Borderline Among Childbearing Women, CDC”
Natural News. “Iodine May Be the Critical Mineral for Weight Loss, Energy and Beauty”
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