Natural iodine: benefits, safe sources, and its importance for health
Iodine is an essential micronutrient that, although needed in small amounts, performs vital functions in the body. A deficiency or excess can cause significant health problems, making it essential to understand its role, where to find it naturally, and how to consume it safely.
Why is iodine so important?
Iodine is essential for the production of thyroid hormones (thyroxine or T4 and triiodothyronine or T3), which are responsible for regulating metabolism, growth, and brain development.
The WHO estimates that more than 1.9 billion people worldwide have insufficient iodine intake, making iodine deficiency one of the most common public health problems globally.
Main functions of iodine:
- Development of the brain and nervous system during pregnancy and childhood.
- Regulation of energy metabolism.
- Maintenance of body temperature.
- Proper functioning of the heart, muscles, and digestive system.
Consequences of iodine deficiency
When not enough iodine is consumed, the thyroid gland cannot produce the necessary hormones, and the following may occur:
- Goiter (enlarged thyroid).
- Hypothyroidism: fatigue, weight gain, dry skin, cold intolerance.
- Problems with neurological development in infants and children.
- Risk of complications during pregnancy.
At the other extreme, excess iodine can also be harmful and trigger thyroid disorders. Therefore, balance is key.
Recommended daily intake of iodine
According to the European Food Safety Authority (EFSA), the recommended intake is:
- Adults: 150 µg/day.
- Pregnant and lactating women: 200–250 µg/day.
- Children: between 90 and 120 µg/day (depending on age).
Natural sources of iodine
Iodine is found primarily in seafood, although it may also be present in some vegetables depending on the type of soil where they are grown.
Seaweed
They are the most concentrated source of natural iodine, although their content varies greatly between species:
- Kombu: extremely rich in iodine (should be consumed in moderation).
- Nori: lower in iodine, used in sushi.
- Wakame: balanced and safe source.
Halophytic plants
Vegetables such as salicornia grow in saline environments and concentrate minerals such as iodine, magnesium, and potassium. Its powdered form is a healthy, low-sodium alternative for seasoning dishes.
Fish and shellfish
- Cod, hake, tuna, and salmon.
- Shrimp, mussels, and clams.
Dairy and Eggs
Depending on livestock nutrition and the use of iodine-enriched feed.
Iodized Salt
Introduced as a public health strategy to combat goiter in many regions of the world, however, it is now recommended to limit common salt due to its association with hypertension and opt for alternatives such as salicornia powder or the moderate use of iodized salt.
How to Consume Iodine Safely
- Vary your sources: combine fish, dairy products, eggs, and sea vegetables.
- Avoid excess seaweed: especially kombu, which can provide very high amounts.
- Consult with your doctor during pregnancy and breastfeeding: in some cases, doctors recommend specific supplements.
- Choose natural and sustainable alternatives: such as samphire, which provides iodine and other minerals with less sodium.
- Beware of uncontrolled supplements: not all seaweed preparations are safe or clearly labeled with iodine content.
Conclusion
Iodine is an essential mineral for thyroid health, metabolism, and brain development. Iodine deficiency is still common in many regions of the world, but it can be easily prevented with a varied diet that includes natural sources such as seaweed, fish, seafood, dairy products, eggs, and halophytic plants like salicornia.
The challenge is finding the balance: consuming enough iodine to maintain good health without overdoing it. Choosing natural and sustainable options not only takes care of our bodies, but also the planet.
In short: iodine is a small mineral with a giant impact on our health and well-being.
Written by Sara Montaner. We are powered by AI technology.