GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get enough iodine from their diet. Iodine plays a vital role in thyroid health, but too much iodine can have a negative effect. Iodine intake during pregnancy is linked to brain development in the fetus. Some symptoms of low iodine are goiter, painful thyroid gland, breathing difficulties, difficulty swallowing, fatigue, extreme feelings of coldness, hair loss, depression, brain fog, or unintentional weight gain. Consult a medical professional if you have any of these symptoms. Because of the risk of serious side effects from too much iodine, you should not use iodine supplements without medical supervision. Possible side effects from too much iodine include nausea or vomiting, diarrhea, fever, burning sensations in the throat and mouth, or stomach pain. In severe cases, iodine toxicity may lead to coma. Young children and the elderly are more prone to iodine side effects. Total iodine intake shouldn’t exceed 2 mg per day.
The National Institutes of Health (NIH) recommends the following daily intake based on age to avoid iodine deficiency:
| Age | Daily recommended amount in micrograms (mcg) |
|---|---|
| birth–6 months | 110 mcg |
| infants between 7–12 months | 130 mcg |
| children 1–8 years old | 90 mcg |
| children 9–13 years old | 120 mcg |
| adults and teens, 14 and older | 150 mcg |
| pregnant women | 220 mcg |
| nursing women | 290 mcg |
Source: Healthline
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