Iodine is a an essential micronutrient that is found naturally in foods, can be added in meals and is also available in the form of supplements. Iodine is important to produce our thyroid hormones thyroxine (T4) and triiodothyronine (T3), which play a vital role in manufacturing protein and in the overall functioning of our metabolism. Thus, it helps in maintaining the metabolic rate. Iodine is required by the human body for the development of the central nervous and skeletal systems. It is even necessary for a pregnant and lactating mother to consume enough amounts of iodine as it is beneficial for fetus and breastfed babies.
Eating iodine rich foods or taking iodine supplements as suggested by your doctor can help bringing the iodine levels back to normal in your body. Every year, World Iodine Deficiency Day is marked on October 21. The day is important to spread awareness about iodine as an essential micronutrient that every individual needs for proper thyroid function, brain development and overall growth. Onlymyhealth editorial team talked to Shalini Arvind, Chief Dietician, Fortis Hospital, Bannerghatta Road, Bangalore, about tips to improve iodine deficiency.
How to improve iodine deficiency?
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Iodine deficiency is mostly not diagnosed in people easily. However, if your doctor suspects that you have an iodine deficiency, the condition can be diagnosed specifically with the help of blood tests that check your thyroid hormones. According to Dt. Shalini, here are some simple tips to improve iodine deficiency:
1. Fish, eggs and seaweed
Fish, eggs and seaweed are high iodine foods and should be a part of your diet if you are iodine deficient. You can talk to your doctor about the quantity to consume. You can make a simple and delicious egg salad to consume a good amount of eggs and vegetables. An egg salad bowl can help in improving the iodine levels in your body. Sprinkle some table salt on your egg bowl so that you can take an iodine rich breakfast meal.
Also read: 5 Visible Signs and Symptoms of Iodine Deficiency
2. Iodine supplements
At times, the nutrient absorption of the body is weak or the deficiency is severe, because of which one is not able to gain iodine through natural sources. In such cases, the doctor suggests iodine supplement intake. There are certain iodine supplements available that can help in improving iodine levels.
3. Iodized salt
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The intake of iodized salt is one of the best ways to improve your iodine levels. Sea salt products do not contain iodine, thus make sure you are purchasing the right kind of salt. However, too much salt can raise your blood pressure so make sure that you are not overconsuming it. Half a teaspoon of iodized salt in the whole day is enough to prevent and treat a deficiency. If you have any pre existing health condition then do not increase the salt intake without talking to your doctor.
Also read: World Iodine Deficiency Day 2019: How Does Low Iodine Diet Help Prevent Thyroid Cancer
4. Milk and milk products
Besides seafood, milk and milk products are the best options for natural iodine intake. Cow's milk is a great source of iodine. Drinking a glass of milk daily can improve your overall health and improve iodine deficiency effectively. Dairy products such as milk, yogurt, and cheese are rich in iodine and can be easily included in your daily diet.
Iodine is an important mineral that produces thyroid hormone. If an individual is not consuming iodine rich foods, then they may be iodine deficient. The best way to get enough iodine is to include iodized salt in your diet. You can follow the above listed ways to improve your iron deficiency. And, if you are experiencing any symptoms of this nutrient deficiency, it is best to consult an expert for further supplement or diet intake.
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