Also called iodide, iodine is a type of mineral that occurs naturally in the earth's soil and ocean waters; many salty waters and plant-based foods naturally contain iodine, and this mineral is widely available in the form of iodized salt.
It is very important to get enough of it in the diet; it regulates hormones, fetal development and much more. You can get enough iodine from your diet by eating dairy products, fortified foods, and saltwater fish.
Let's find out the benefits, side effects and its recommended daily amounts:
Index
Benefits
- Thyroid health: iodine plays a fundamental role in the health of the thyroid, which absorbs it in small quantities to produce thyroid hormones; without iodine, thyroid hormone production can decrease and an underactive thyroid gland can lead to hypothyroidism
- Goiter risk reduction: goiter is an enlarged thyroid gland; very often goiter develops as a response to an iodine deficiency; adding foods rich in this mineral to your diet can help reduce it
- Overactive thyroid management: Doctors often prescribe a special type of iodine, called radioactive iodine, to treat an overactive thyroid gland; this drug is taken orally and is used to destroy extra thyroid cells
- Neuro-development pregnancy: iodine intake during pregnancy and breastfeeding is related to the development of the fetal brain; the recommended daily intake of iodine during pregnancy is 220 mcg, compared to 150 mcg recommended for non-pregnant women and men
- Cognitive functionsThe same neurological benefits of iodine during pregnancy can extend to healthy brain function in childhood, including a reduced risk of intellectual disability
- Fibrocystic disease of the breast: Iodine supplements can help with this condition, which causes painful, non-cancerous breast lumps
- Disinfection water: it is a water disinfection method; 2% liquid iodine tincture can be used to disinfect water and make it drinkable
- Nuclear damage protection: in case of nuclear emergencies, the use of potassium iodide is recommended to protect the thyroid from radiation damage
- Infection treatment: Can be used topically in liquid form to help treat and prevent infections; it works by killing bacteria in and around minor scratches and wounds.
How Much Iodine Do We Need?
Here are the recommendations for taking this mineral based on age:
- 0 - 6 months: 110 mcg
- 7 - 12 months: 130 mcg
- 1 - 8 years: 90 mcg
- 9 - 13 years: 120 mcg
- Adolescents and adults: 150 mcg
- Pregnant women: 220 mcg
- Lactating women: 290 mcg
Effetti collaterali
Possible side effects of too much iodine include:
- Nausea
- Threw up
- Diarrhea
- Temperature
- Burning sensation in the throat and mouth
- Stomach ache
Before taking iodine supplements, it is good always contact your doctor who will be able to assess the situation and, if necessary, recommend the right amount.
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