What is Iodine? Health Benefits and Food Sources

Most of us likely know that iodine is something that gets added to our table salt. But what is it, and why exactly do we need it?
 
Iodine is a mineral that plays several important roles in keeping our bodies healthy and functioning optimally.
 
In this article, we’ll take a look at what iodine is used for, the health benefits it offers, and how best to incorporate it into our diets. We'll also shed light on the recommended daily intake to ensure you get just the right amount for optimal health.

Iodine is a trace mineral, which means it is present in the human body in very small amounts. However, it still packs a punch when it comes to supporting our health. Discovered in the early 19th century, iodine has since become an important component of our dietary guidelines.
 
Its primary role is in the healthy function of the thyroid gland and the production of thyroid hormones, which regulate metabolism and energy production.

Importance of Iodine in the Diet

Iodine plays a key role in hormone production, especially the thyroid hormones, thyroxine (known as T4) and triiodothyronine (known as T3).
 
These hormones have an important role in the body's metabolism, which influences everything from how we convert food into energy to how efficiently we burn calories or energy.
 
Iodine ensures the healthy function of the thyroid gland, a small butterfly-shaped organ in the neck, impacting, amongst other things, hunger and energy levels.
 
Adequate iodine intake is needed in order to maintain a healthy metabolism.

Getting enough iodine in your diet is important for maintaining thyroid health and supporting overall wellbeing.
 
Seafood is one of the richest sources of iodine, with fish like cod and tuna, as well as prawns and shellfish providing good amounts of the mineral. Dairy products such as milk, cheese, and yogurt can also contribute significantly to dietary iodine intake.
 
For those who prefer a plant-based diet, seaweed, such as nori, kelp, and wakame, are all fantastic sources of iodine, making them excellent choices for vegetarians and vegans.
 
Additionally, using iodised salt in cooking and at the table is a simple way to boost your iodine intake.

Iodine in Different Cultures

Iodine intake varies quite significantly across cultures, reflecting dietary habits which are influenced to a large extent by the type of food sources which are available and have been available traditionally.
 
Coastal communities, such as those in Japan, traditionally consume iodine-rich seaweed like nori, kelp, and wakame as staples in their cuisine, contributing to a diet naturally high in iodine.
 
Similarly, Nordic countries enjoy fish and dairy products, ensuring adequate iodine intake through fish and other seafood as well as cheese-based meals.
 
In contrast, some inland or developing regions may rely on iodised salt to meet iodine requirements, given the limited access to seafood.

As mentioned previously, iodine’s primary function is to contribute to the production of thyroid hormones, which are essential for supporting healthy metabolism and energy production.
 
Beyond metabolism, iodine is also essential for healthy foetal and infant development, supporting the growth of the brain and nervous system during pregnancy and early childhood.

Choosing the right salt for iodine intake can be as simple as making a small change in your kitchen routine. Iodised salt is a reliable and convenient option, specifically fortified with iodine.
 
In contrast, non-iodised salts like sea salt, kosher salt, and Himalayan pink salt often lack significant iodine content. While these specialty salts may add unique flavours and textures to your dishes, they don’t contribute much to your daily iodine needs.
 
To ensure adequate iodine intake, consider using iodised table salt for most of your cooking and seasoning. If you prefer the taste of non-iodised salts, try blending them with iodised salt or ensuring you consume other iodine-rich foods, such as dairy, seafood, and eggs.

Does Himalayan Salt Have Iodine?

Himalayan salt is sometimes thought of as a healthier alternative to regular iodised table salt. However, when it comes to iodine content, Himalayan salt falls short.
 
Unlike iodised table salt, which is specifically fortified with iodine, Himalayan salt contains only trace amounts of iodine naturally. This means that relying solely on Himalayan salt as a key source of iodine in your diet may not meet your needs.

Iodine is an important nutrient that supports essential functions like thyroid hormone production and healthy metabolism.
 
From seafood and dairy to iodised salt, seaweed and iodine supplements, incorporating iodine into your diet is important for maintaining healthy thyroid function and energy levels.
 
So, whether you look to include more fresh seafood, seaweed, and dairy products as staples in your diet, or simply make the switch to using iodised table salt, ensuring you get enough iodine is an important aspect of nutrition.