Iodine is a trace element essential to your health which is contained in foods in small quantities. Some foods are better providers than others. Salts, algae, shellfish, crustaceans, fish, meat… Which ones? Zoom in on these.
Iodine is a trace element involved in the manufacture of hormones thyroid. On the other hand, the role of iodine in fetal brain development during the first months of pregnancy is crucial. Iodine is important for the body but in a balanced way. “An excessive and regular intake of iodine can lead to thyroid dysfunctions but also certain undesirable effects, in particular at the cardiac or renal level. Conversely, iodine deficiency can be the cause of mental abnormalities and mental disorders. psychomotors” recalls the National Food Agency (ANSES). As part of a public health measure, table salt is used in France as a vector for iodine enrichment (1860 µg/100g once morest 1.8 µg/100g for non-iodized salt). In what other foods is iodine found?
Thyroid hormones T3 and T4 secreted by the thyroid gland are synthesized from dietary iodine. In other words, iodine is essential for the synthesis of thyroid hormones. These hormones are especially active in the regulation of basal metabolism.
The sources of iodine are mainly dietary. The desired contribution is 150 micrograms/day for an adult. It is involved in the metabolism of water and fats.
Iodine is found in drinking water and food, mainly in the form of iodides, at widely varying concentrations. Iodides accumulate in marine organisms including seaweed. It is therefore products of marine origin that are the main suppliers. Seafood is rich in them, but eggs, milk and cheeses are not left out. Some examples :
- Seashells : 200 to 400 micrograms/100 g
- Poisson : 2 to 131 micrograms/100 g
- Eggs : 32 to 70 micrograms/100 g
- Cheese: 21 to 73 micrograms/100 g
- The iodization of water and salt cannot be forgotten!
According to the results of the Inca study (Anses 2017), the meat, fish and egg products contribute 22% of iodine intake in adults (of which 9.2% for fish) followed by dairy products (excluding hot drinks) up to 20%. Other important iodine carriers are fruits and vegetables and fruit products and vegetables (12%, including 6.9% for soups and broths), cereal products (12%, including 6.4% for breads and dried bread products), hot drinks (7.7% ) and condiments, herbs, spices and sauces (6.8%). In this study, algae are considered as vegetables. In summary :
- First Source : the cell (iodine is added as potassium iodide).
- the seaweeds,
- seawater fish (sardines, mackerel, etc.),
- seafood (shellfish, crustaceans),
- l’Cod liver oil.
The iodine content of dairy products varies greatly depending on the quantity of iodine absorbed by the animals and the richness of the soil in iodine. Don’t rely on refined foods to bring you iodine. They lack it.
Drinking water contains very little iodine. It varies from water to water. In any case, their daily consumption does not cover nutritional iodine requirements.
“An iodine deficiency can be detrimental to an organism.”
Being vegan, the consumption of animal products is excluded. You still have the seaweed solution and/or iodized salt. But if this consumption is insufficient, drug supplementation will prove to be essential. Take medical advice.
Iodine allergy is not due to iodine but to iodized products therefore containing iodine (contrast products for radiological examinations). We should talk regarding allergy to iodized products, it would be fairer. And in this case, no food is forbidden!
An iodine deficiency can be detrimental to an organism such as a fatigue intense, a disorder of the thyroid gland, overweight… which can even go as far as a slowdown in intellectual functions. So think regarding marine flavors to avoid these inconveniences!
Sources :
Iodine. HANDLES. 2019
OPINION of the National Agency for Food, Environmental and Occupational Health and Safety relating to the risk of excess iodine intake linked to the consumption of algae in foodstuffs. HANDLES. 2017
