Iodine
is a trace element, essential for thyroid function and for the
prevention of goiter, but not only.
Iodine is fundamental for the
proper development of the nervous system and iodine deficiency, in
addition to being a major cause of mental retardation and neurological
and cognitive deficits, is linked to an increased risk of
developing certain cancers, including thyroid cancer and
breast cancer.
Iodine
deficiency is widespread in developing countries , particularly in
Africa , Central Asia and South- East Asia, but it is a collective
interest problem even in industrialized countries . Even in Europe,
in fact, there are countries "at risk" , known for being
iodine deficient, including Germany , France, Belgium and Italy . In
the latter it is estimated that about 6 million people (more than 10
% of the population) .suffer from goiter .
Why
is Iodine so important ?
Because
an insufficient intake of iodine can cause health problems in all age
groups.
The clinical manifestations of iodine deficiency, or "
iodine deficiency disorders " (IDD) , whose severity and
symptoms are variable depending on the degree of iodine deficiency,
are numerous.
While in adolescent and adult iodine deficiency is
the main cause of goiter and anomalies related to the thyroid gland
malfunction (hypothyroidism) , an inadequate intake of iodine in
pregnant women or during breast-feeding can have very serious
consequences on the health of infants and children .
Iodine
deficiency in the mother and the resulting hypothyroidism can
cause irreversible neurological damage during fetal
development and newborn’s growth.
The
neurological damage can occur with hearing loss, learning
disabilities , mental retardation and myelination disorders.
Mild
iodine deficiency , such as those commonly found in Italy and Europe,
can lead to minor learning disabilities and neurological problems in
children.
Iodine
deficiency is also considered a risk factor not only for the
development of benign thyroid diseases, but even for thyroid
cancer: in areas where goiter is endemic due to iodine deficiency,
there is , unfortunately, an increased incidence of thyroid
cancer.
Iodine deficiency is also linked to an increased incidence
of benign or malignant breast tissue disorders, ranging from
fibrocystic breast disease to breast cancer.
How
much iodine do I need to stay healthy ?
To
ensure proper thyroid function, the daily iodine requirement for
adolescents and adults is 150 micrograms.
This requirement is
increased in specific physiological conditions such as pregnancy and
lactation, in order to ensure the normal development of the child.
Where
is iodine ?
The main source of
iodine for humans is diet.
In this regard, we have to highlight
that the iodine content of foods is extremely variable depending on
the ground in the case of foods of plant origin, depending on supply
in case of foods of animal origin .
The main dietary sources of
iodine are saltwater fish and shellfish, followed by eggs, milk and
meat. Fruits and vegetables contain smaller iodine amounts.
But we
must not forget that there are some foods , called goitrogenic foods
or goitrogens , which can inhibit the absorption of dietary
iodine.
Goitrogenic foods are mainly cabbage, turnips , broccoli (Brassicaceae or Cruciferae) and their goitrogenic effect is
attributed to the content of isothiocyanates , molecules that bind
iodine.
However, Cruciferae are not to be demonized , since they
have anti-cancer properties and since their consumption in the
average diet is "limited".
The
average amount of iodine in the diet is insufficient to cover the
daily requirement of iodine.
How
can I satisfy my iodine requirements? Should I take dietary
supplements of iodine?
In
order to prevent iodine deficiency is sufficient to consume iodized
salt (iodine –enriched salt) in place of common salt, as part of
a varied and balanced diet.
Iodized salt has the same taste of
common salt but provides 30 micrograms / gram of iodine (one fifth
of the daily requirement for adults) , this allows an adequate iodine
intake with a salt intake which don’t exceed the recommended limits
.
Therefore, the intake of iodized salt is not in conflict
with the reduction of salt intake to no more than 4-5 grams per day,
recommended for the prevention of hypertension and cardiovascular
disease.
On
the health products market, dietary supplements with high amounts of
iodine are available.
These,
frequently algae-based, iodine supplements are marketed as slimming
supplements and weight-loss aids, since iodine increases thyroid
function and consequently metabolism.
These
iodine supplements should always be used with caution and preferably
under medical supervision. An excessive iodine intake may in fact
aggravate a possible hyperthyroidism, even leading to serious
consequences for your health.
I often eat at restaurants or
out of home. Should I ask for iodized salt ?
Nowadays there should
be no need.
We have to remember that the World Health Organization
(WHO) recommends the use of iodized salt (ie enriched in iodine ) in
the preparation of food with the aim of iodine deficiency disorders
eradication.
So, in conclusion, in order to prevent iodine
deficiency ... a little salt, but always iodized ...
Sources:
Iodine
deficiency in pregnancy and the effects of maternal iodine
supplementation on the offspring: a review; Michael B Zimmermann, Am
J Clin Nutr 2009;89(suppl):668S–72S.
Iodine:
Deficiency and Therapeutic Considerations, Lyn Patrick, ND,
Alternative Medicine Review Volume 13, Number 2 2008
Iodio
e Salute, Gruppo di Lavoro per l’attuazione della legge 21 marzo
2005, n.55 “Disposizioni finalizzate alla prevenzione del gozzo
endemico ed altre patologie da carenza iodica” operativo presso il
Ministero della Salute.
Image
Courtesy of voraorn/FreeDigitalPhotos.net
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