Getting Enough Iodine: What You Need to Know

Introduction

Iodine is an essential mineral that supports thyroid function, metabolism, and brain development. In Canada, most people get enough iodine through food and iodized salt, but awareness remains important, especially for individuals with dietary restrictions. While iodine deficiency is less common in Canada compared to some other parts of the world, it can still occur, particularly among those who consume little to no iodized salt, seafood and dairy. Understanding the role of iodine in health, how to identify iodized salt, and which salts do not contain iodine can help ensure adequate intake and prevent potential health issues.

Functions of Iodine

Iodine plays a crucial role in overall health, particularly in supporting thyroid function and metabolism. Some key reasons why iodine is important include:

• Thyroid hormone production: Iodine is necessary for the production of thyroid hormones, which regulate metabolism, energy levels, and body temperature.
• Prevention of goiter and thyroid disorders: A deficiency can lead to an enlarged thyroid (goiter), hypothyroidism, and related symptoms such as fatigue, weight gain, and dry skin.
• Brain development in infants and children: Pregnant women need adequate iodine to support fetal brain development, reducing the risk of cognitive impairments in newborns.
• Growth and development: Iodine is especially important for children and adolescents, as it helps ensure proper physical and mental development.
• General well-being: Since iodine cannot be produced by the body, regular intake is necessary to prevent deficiency and maintain overall health.

Getting Enough Iodine

Iodized salt is one of the easiest and most consistent sources of iodine, as it has been fortified specifically to prevent deficiency. Natural dietary sources include seafood (fish, shellfish, and seaweed), dairy products (milk, cheese, and yogurt), and eggs. In Canada, iodine is also found in fortified products such as some breads and infant formulas.

However, some individuals may not get enough iodine, particularly those who consume limited amounts of these foods, such as those following vegan or plant-based diets. Additionally, some people unknowingly use uniodized salt, assuming all salt contains iodine when in fact many specialty salts do not. Relying on uniodized salt without realizing it can increase the risk of deficiency over time. To ensure adequate iodine intake, it is important to check salt labels and opt for iodized varieties when possible.

How to Identify Iodized Salt

Not all salts contain iodine, so it is important to check the label before purchasing. Packaging should clearly state "iodized salt" or "fortified with iodine." The ingredient list may also include potassium iodide or potassium iodate, indicating that the salt has been enriched with iodine. In Canada, table salt is often iodized, but some brands sell both iodized and non-iodized versions, so reading labels remains the best way to confirm.

Common Uniodized Salts

Many popular specialty salts do not provide enough iodine unless they are specifically fortified. Sea salt, despite coming from seawater, loses most of its natural iodine during processing. Himalayan pink salt, while rich in trace minerals, does not contain sufficient iodine for dietary needs. Kosher salt is typically uniodized, as is rock salt and gourmet salts like Celtic salt, fleur de sel, black salt, and Maldon salt. These salts can enhance flavor and texture but should not be relied upon as an iodine source. Always check the label if iodine intake is a concern.

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