The Major Importance of Iodine in Vegan and Vegetarian Diets (and people who don't eat fish)

Since I don't have time to write a lot today or in the near future, here's some excerpts and links about the importance of iodine and giving yourself a cheap, home test. Scroll down to learn more about the home test, but read the entire page and research for yourself too. This is very quickly slapped together.

A study published in Sep-Oct 2003 Annals of Nutrition and Metabolism showed that 25% of the vegetarians, 80% of the vegans and 9% of those eating a mixed diet had low iodine status http://www.healthyeatingclub.org/info/articles/Minerals/iodine.htm

You only need a microscopic amount, but if you don't have it or you are eating raw broccoli, flax, SOY, and other veggies which deplete iodine levels, then you can feel fatigued, lose hair, not be able to sleep comfortably, have muscle weakness and more.

Do not go crazy with the iodine, read and learn. You only need a small amount. I suggest getting it from kelp. Once again: You only need small, microscopic amounts. DO NOT INGEST IODINE directly. That would be very dangerous, you could die or worse (suffering is worse than death). Click for some information about overdose. Think. Pause. Think some more.

From Vegan Health:

Iodine Antagonists

There are components in soy, flax seeds, and raw cruciferous vegetables (broccoli, brussels sprouts, cauliflower, and cabbage) that counteract iodine. These components, called goitrogens, cause an enlarged thyroid gland, also called a goiter. Thus, large amounts of soy combined with inadequate iodine intake can exacerbate iodine deficiency. http://www.veganhealth.org/articles/iodine

From Healthy Eating Club:

Iodine is found in seafood, iodised salt and some vegetables. It is important for essential hormone development in the human body. Inadequate intake of dietary iodine can lead to an enlarged thyroid gland (goitre) or other iodine deficiency disorders. Iodine deficiency is the world's leading cause of mental retardation in children. Iodine is found in seawater, so any type of seafood is a rich source of this element, particularly seaweed (e.g kelp). Despite coming from the ocean, sea salt is not a good source of iodine. Iodised salt is perhaps the most common source of iodine in the Western diet and can provide enough iodine to avoid low thyroid activity. Since an adult only requires around one teaspoonful of iodine over a lifetime, eating fish once a week is enough to fulfil the average iodine requirement.

Iodine is found in foods as iodide. Our bodies need it to make thyroid hormones. The thyroid is a gland in the throat that regulates many metabolic processes, such as growth and energy expenditure. The two main thyroid hormones, thyroxine and tri-iodothyronine, are synthesised from the amino acid, tyrosine, and from iodide.

The thyroid hormones regulate the body's metabolic rate and promote growth and development throughout the body, including the brain. If there isn't enough thyroid hormone circulating in the blood, the brain sends a chemical message to the thyroid gland, which then releases a measured dose of these hormones. If a person's diet is too low in iodine, the brain keeps sending chemical messages to the thyroid in vain. In an attempt to make more thyroid hormone, the gland gets larger and larger. This overgrowth of the thyroid gland is called a goitre.

Long term deficiency can be serious
An enlarged thyroid gland, or goitre, isn't the only side effect of inadequate iodine in the diet. Other symptoms include dry skin, hair loss, fatigue and slowed reflexes.

In the developing fetus, baby and young child, the effects of iodine deficiency are serious, including stunted growth, diminished intelligence and retardation. Lack of iodine is a major problem in developing countries and is considered to be the world's number one cause of preventable intellectual disability in children. Vegetarians may also be at risk of iodine deficiency if they do not eat seafood. Instead they can get their iodine from iodised table salt or seaweed. A study published in Sep-Oct 2003 Annals of Nutrition and Metabolism showed that 25% of the vegetarians, 80% of the vegans and 9% of those eating a mixed diet had low iodine status.

Iodine can be neutralised by certain foods
The value of dietary iodine can be reduced by vegetables from the brassica family, which includes cabbage, brussels sprouts, raw turnip, broccoli, and cauliflower. In circumstances where both large quantities of these foods are eaten and the levels of dietary iodine are marginal, goitre could develop.

Give yourself a cheap, home Iodine test to see if your levels are normal or too low

Why check your iodine levels?
Low iodine levels can zap your energy and make you feel tired, edgy and worn out. Low iodine levels can even prevent you from getting a good night's sleep. Before you go to your doctor with complaints of tossing and turning all night, aches and pains, and just feeling "blah," you may want to perform this self-test.

Because the symptoms of an iodine deficiency are classically identical to so many other illnesses (like depression, stress, chronic fatigue, or fibromyalgia,) many doctors either misdiagnose it or miss it completely and tell you there is nothing wrong.

Why are iodine levels so important?
Low levels of iodine mean your thyroid isn't functioning properly. The thyroid helps balance hormones, regulate heartbeats, stabilize cholesterol, maintain weight control, encourage muscle growth, keep menstrual cycles regular, provide energy, and even helps you keep a positive mental attitude.