If you have replaced your iodized table salt with sea salt such as Himalayan pink sea salt, are you getting enough iodine? Iodine is an essential mineral commonly found in seafood. According to WHO, Iodine deficiency is the world’s more prevalent, yet easily preventable cause of brain damage. Headaches are a common symptom of this deficiency and in many cases this deficiency goes unnoticed.
Unfortunately, up to a third of people worldwide are at risk of an iodine deficiency. A lack of adequate iodine can lead to:
- Goiters (Swelling in the front of the neck) this is the most common symptom of an iodine deficiency.
- Unexpected Weight Gain.
- Fatigue and Weakness.
- Hair loss.
- Dry, Flaky Skin.
- Feeling Colder Than Usual.
- Changes in Heart Rate.
- Trouble Learning and Remembering.
Those at the highest risk include:
- Pregnant women.
- People who don’t use iodized salt.
- People who follow a vegetarian or vegan diet.
- People who live in countries where there is very little iodine in the soil.
How much iodine do you need?
The Institute of Medicine has set the Recommended Dietary Allowance (RDA) for iodine in adult men and women at 150 μg per day. Individuals who add tablet salt to their food regularly should use iodized salt. One teaspoon of iodized salt contains approximately 400 μg iodine.
Good Iodine Food Sources
- Seaweed (nori, kombu, and wakame)
- Seafood (Cod, Shrimp, Tuna)
- Dairy products (milk, yogurt, cheese)
- Iodized salt
- Dried prunes
The Bottom Line