Iodine: Where does it come from and why do our bodies need it?
What iodine does: Iodine assists in the function of our thyroid gland and its production of hormones T3 and T4 (which affect metabolism, growth, heart rate). It also assists in fetal brain and bone development. Iodine deficiency can lead to swelling in the thyroid gland and fetal abnormalities.
Recommended Daily Intake: 150 micrograms, 220 micrograms if pregnant, and more if breastfeeding
How to incorporate iodine into a vegan diet:
Salt: 1/4 tsp iodized salt = 71 micrograms (mcg) iodine (47% daily value), though this ratio varies by manufacturer. Salt does contains sodium which major health organizations have maligned over the last few decades. That being said, salt only raises the blood pressure of salt-sensitive individuals (approximately 25% the population).
Food: 1 serving of seaweed = 200 mcg, kombu kelp (1 sheet = 2,984 mcg), prunes (5 dried = 13 mcg), lima beans (1 cup cooked = 16 mcg of iodine, or 10% daily value)
Supplements: Consult a doctor before adding any supplements to your diet.
Personally, I try to cook with iodized salt, and I also take a daily multivitamin, which contains my daily recommended amount of iodine. While I occasionally eat seaweed and lima beans, I simply do not eat enough iodine-rich foods to get my daily recommended value of iodine through my diet. Should I go back to eating animal products again, I will likely consume my daily iodine through eggs or yogurt.
Sources:
Very Well Health
NIH
Healthline
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