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Benefits
Iodine plays an important preventive role in various diseases, particularly thyroid diseases . It is, in fact, a fundamental micronutrient for the correct functioning of the thyroid and for the synthesis of thyroid hormones, namely triiodothyronine (T3) and thyroxine (T4) . Thyroid hormones regulate numerous metabolic processes that involve different organs and systems throughout all stages of life, starting from the fetal stage. These metabolic functions include the development of the central nervous system and body growth . Iodine therefore plays a crucial role in the functioning of the thyroid, an organ that in turn influences many aspects of health. In fact, if the thyroid functions well, our body stays fit more easily, avoiding the accumulation of fat or excessive thinness . This gland also plays a key role in regulating heart rate and blood pressure, as well as in the removal of toxins and the correct metabolization of other minerals, such as calcium and silicon. An adequate intake of iodine also helps maintain healthy skin and make hair stronger. Another property that scientific literature attributes to the mineral is that of acting as an antioxidant.
Other benefits are:
Brain development (especially in children)
During pregnancy and childhood, iodine is essential for the development of the nervous system. A deficiency can compromise:
- cognitive skills
- neurological development of the fetus and child
Goiter prevention
An iodine deficiency can cause the thyroid to enlarge (goiter), as the gland tries to “compensate” for the deficiency by producing more hormones.
Metabolism and energy support
If the thyroid functions well thanks to iodine, the metabolism is also more stable: energy, body weight and vitality are better regulated.
What does iodine deficiency mean?
Insufficient iodine intake during intrauterine and neonatal life can cause various impacts, even serious ones, up to the arrest of brain maturation, with serious consequences for intellectual development. Later, iodine deficiency can have more or less significant neurological, cardiovascular, and musculoskeletal effects. Iodine deficiency is also the cause of many thyroid diseases, first and foremost multinodular goiter , commonly known as goiter . This is a pathology characterized by an enlargement of the thyroid. As Epicentro, the epidemiology portal for public health managed by the Istituto Superiore di Sanità , points out, " in Italy, approximately 6 million people suffer from goiter, more than 10 percent of the country's population ." In the young population alone, goiter affects at least 20 percent of people. From an economic perspective, the disease's impact is estimated at over 150 million euros per year.
Where it is
The body produces iodine only in small amounts. Therefore, the main source of the micronutrient remains food. In addition to using iodized salt, consuming foods that contain a good amount of it is helpful to ensure the body receives an adequate daily intake of this precious mineral.
Iodine in the sea
The sea is rich in iodine. One liter of seawater contains approximately 50 micrograms of iodine, compared to a daily requirement of 150 micrograms. Even breathing deeply in seawater allows us to absorb iodine, which is one of the reasons why people with thyroid problems are advised to take a seaside vacation to heal themselves. This includes bathing in salty, iodine-rich water, taking walks while inhaling marine iodine, and the wind, temperature, and humidity of seaside locations. The sea air acts as a natural aerosol of iodine, sodium chloride, bromine, and magnesium . Doctors' only recommendation is to prefer the early morning hours, before 11:00 a.m., and after 4:00 p.m.
Daily requirement
Regarding requirements, the recommended dose of iodine for an adolescent or adult, according to European guidelines, is 150 micrograms per day. However, the daily requirement varies depending on age and is higher for pregnant and breastfeeding women, when it reaches 200-290 micrograms per day.
Foods that contain iodine
The main dietary sources of iodine are sea fish and shellfish. Algae also contain good amounts of it. In other foods, iodine is present in quite variable quantities. Other foods where it can be found include:
- The eggs
- Cereals
- The meat
- Cow's milk
How can it be taken?
The mineral is also found in fruit, legumes and vegetables, in percentages that vary depending on the presence of iodine in the soil in which the products were grown.
How to use iodine
In addition to its essential role in the body's health, iodine is now used in various compounds for a wide variety of purposes. Among the best-known uses are:
- La iodine to disinfect
- The ipotassium oxideor in photography
- Iodine as contrast medium in x-ray and in computed tomography
Iodized salt
Specific studies have shown that the average amount of iodine consumed daily through food is insufficient to meet the daily requirement of the mineral. For this reason, both the World Health Organization and the Ministry of Health recommend preventing any deficiency by using iodized salt instead of regular table salt. Iodine-enriched salt consists of regular table salt to which iodine salts have been added. It has no particular taste or odor. For proper storage, it should be stored in a cool place, away from light and humidity. In addition to the iodine already ingested through the diet, each gram of iodized salt provides the body with an additional 30 micrograms of iodine, corresponding, for an adult, to 1/5 of the daily requirement. At the same time, however, it is advisable to reduce your usual salt intake. High sodium intake increases the risk of cardiovascular disease. The motto to follow, therefore, is: "A little salt, but iodized . "
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