Benefits of iodine: health effects and functions
absorb it.
What is iodine?
It is one of the many basic elements that are vital for our health and guarantee the maintenance of everything in our bodies - at least in some places. More specifically, it is a trace element essential and natural that the organism cannot produce itself. A little reminder, while we're on the subject: trace elements are minerals that the body only needs in small quantities.
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Effects of iodine in the body
The importance of iodine becomes evident when we examine its meaning and effect in the human body. As an elemental component of the thyroid hormones, it is involved in the body's heat production and in the growth and maturation, especially of the brain and bones. It also plays a role in energy metabolism, in maintaining normal functioning of the skin and nervous system, and contributes to normal cognitive function.
It is important to note that iodine helps to maintain normal functions in the body. It does not add anything to it, e.g. it does not increase performance. Quite the contrary! More information on daily needs and the consequences of overdosing will be given in this article.
Effects on the thyroid gland
It is of great importance for the thyroid, being crucial for the normal functioning of the thyroid gland. This can be attributed to the fact that it is a basic substance for the production of thyroid hormones. In turn, thyroid hormones regulate metabolic processes, stimulate the growth of the body and organs and control many processes in the body.
In fact, when we eat foods rich in iodine, this trace element makes its way into the bloodstream via the gastrointestinal tract and thus finds its way into the thyroid gland. It is in the thyroid gland that a large quantity of iodine is used, which is absorbed by the human body daily. Up to 80%, to be more precise.
The case of pregnant and breastfeeding women
During pregnancy and breastfeeding, its intake is particularly important as it is even more necessary than usual. There are two reasons for this: on the one hand, pregnant women's need for thyroid hormones increases considerably, and on the other hand, once born, the growing baby also plays a role as it must be supplied with iodine by its mother through breast milk.
Pregnant and breastfeeding women have an iodine requirement of 150 to 200µg/day, says the National Agency for Food, Environmental and Occupational Health Safety. It is of great importance for the health of mother and child to prevent iodine deficiency at all costs. Otherwise, the child could, among other things, suffer from functional and developmental disorders.
As women who are pregnant or breastfeeding generally do not consume enough iodine, even with a balanced diet, many women resort to dietary supplements to reach the recommended dose. If you find yourself in this situation and are considering taking food supplements, make sure, of course, that you consult a doctor first.
Foods rich in iodine
As already mentioned, the human body cannot produce iodine itself and, moreover, can only store it to a limited extent, so the trace element must come from elsewhere. This is why it is important to absorb it through food. But which foods contain it?
If you go in search of it, you will find it mainly in fish such as plaice, pollack, haddock, fried herring and seafood, but it is also found in milk and dairy products - and in all products made with iodised salt. Take a look at the ingredients! The iodised table salt with which you season your dishes is a good source. But be careful not to consume too much salt.
Did you know that the iodine content of food depends on the iodine content of the agricultural soil on which it is grown? However, especially in Central Europe, the soil is relatively free of iodine due to erosion during the ice age. So food is not always sufficient on its own, but iodised table salt can prevent iodine deficiency.
Daily requirement and overdosage
This brings us to the next point, the daily need. The National Agency for Food, Environmental and Occupational Health Safety has made public the nutritional references for the population as a whole: for adults, they are 150 µg/day, while for children they are distributed according to different age groups and thus vary for children from 1 to over 10 years of age between 80 µg/day and 150 µg/day.
As for the European Food Safety Authority, it has set an upper limit value for iodine consumption of 600 µg per day for adults, again according to the National Agency for Food, Environmental and Occupational Health Safety. But anyone who eats a "normal" and a balanced diet should not exceed this amount. If an overdose occurs for any reason, certain diseases such as hyperthyroidism, Basedow's autoimmune disease or Hashimoto's thyroiditis may occur.
Iodine deficiency: consequences
The National Agency for Food, Environmental and Occupational Health Safety mentions that a large part of the population over 10 years of age suffers from iodine deficiency.
What are the consequences? In the long term, this would result in insufficient production of thyroid hormones. The insufficient amount of such hormones would lead to an enlarged thyroid gland and the formation of a goitre. Depending on the state of severity, this may not be visible to the naked eye, but in extreme cases, there could be significant swelling and deformation of the neck. A long-term deficiency can have serious health consequences, as hormones are not produced in sufficient quantities.
A deficiency can also cause symptoms such as fatigue, apathy, sleep disturbances, a feeling of cold, reduced performance and digestive problems, but also a feeling of tightness and pressure in the throat and difficulty breathing and swallowing.
Iodine and its benefits: our conclusion
Iodine is an essential trace element that plays an important role, particularly about the thyroid gland and the production of thyroid hormones.
It is necessary for the formation of thyroid hormones, which in turn regulate important metabolic processes in the body.
For adults, a daily intake of 150 µg/day is recommended to stay healthy, but women should consume a greater amount during pregnancy and breastfeeding.
Foods rich in it include fish and seafood.
Another important source is iodised table salt.
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