Understanding the Dangers and Benefits of Iodineby Lisa Nelson, RD, LN Health Professional
One of the first dietary steps you can take to lower blood pressure is to cut back on salt.
Salt contains sodium. By decreasing salt intake, you can decrease the level of sodium in your bloodstream, allowing your kidneys to more effectively eliminate water. That results in a lower blood pressure.
However, salt is one of our main dietary sources of iodine. These days, iodine deficiency is not a common problem, since iodine is added to table salt. But if you eliminate table salt from your diet you may need to shift your diet to include other sources of iodine.
What role does iodine play in your health?
Iodine’s main function is to support the development and function of the thyroid gland with hormone production.
Iodine also fights bacteria, promotes healthy breast tissue, supports hair and skin growth, protects against toxic effects of radioactive material, and is involved in energy production and nerve function.
What are deficiency symptoms?
Some deficiency symptoms include:
Decreased mental capacity
How much iodine do you need in your diet daily?
Recommended daily intake is 150 micrograms (mcg) for adults and 220 mcg for pregnant women.
What are some dietary sources of iodine?
One teaspoon of iodized salt contains approximately 400 mcg iodine. If you are working to reduce your salt intake, here are some additional dietary sources of iodine.
These sources are listed in descending order in regards to iodine content per 100 grams. For meat including beef, pork, poultry and seafood 100 grams is equal to about 3.5 ounces. For a visual, that’s about the size of a deck of cards.
Clams: 90 mcg
Shrimp: 65 mcg
Haddock: 62 mcg
Oysters: 50 mcg
Salmon: 50 mcg
Halibut: 46 mcg
Canned sardines: 37 mcg (100 grams = about 1 cup)
Beef liver: 19 mcg
Pineapple: 16 mcg (100 grams = about ½ cup)
Canned tuna: 16 mcg (100 grams = about ½ cup)
Eggs: 14 mcg (100 grams = two eggs)
Peanuts: 11 mcg (100 grams = about ¾ cup)
Whole wheat bread: 11 mcg (100 grams = about 2 slices)
Cheddar Cheese: 11 mcg (100 grams = about 3.5 ounces)
Pork: 10 mcg
Lettuce: 10 mcg (100 grams = about 1 ¼ cups)
Please note sea salt is not a rich source of iodine.