Are you getting enough iodine? From sudden weight gain to constant fatigue and even a puffy face, a registered nutritionist reveals the warning signs as he blames ‘clean eating’ for people’s plummeting levels of the nutrient.
Iodine is essential for producing hormones associated with weight control, with studies also revealing sufficient levels of the hormone during pregnancy plays a role in boosting children’s IQ and reading abilities.
Despite its importance, recent studies have revealed up to 70 per cent of girls in the UK may be deficient in this nutrient. According to London-based registered nutritionist Rob Hobson, a growing trend to cut out dairy products is likely to blame.
Milk is the most concentrated source of iodine and provides up to 40 per cent of a person’s intake.
Yet, an increasing reliance on dairy-free milk alternatives, which are often unfortified, means many are putting their health at risk by missing out on this vital nutrient, Mr Hobson says.
Although non-vegans and those without milk intolerance have no need to eliminate dairy from their diet, he recommends those who chose to avoid milk opt for fortified alternatives, as well as adding fish, seaweed and eggs to their diet.
In a piece for Get The Gloss, Mr Hobson discusses what iodine is and how to ensure it is in your diet.
Up to 70% are iodine deficient, which may be due to ‘cleaning eating’ trends to avoid milk
What is iodine?
Iodine is needed to make thyroid hormones, such as thyroxine, which controls all metabolic processes.
Maintaining a good iodine intake is essential to thyroxine’s production, while low levels of this hormone are associated with weight gain and a lower metabolic rate.
A very low iodine intake can cause people’s thyroid to work overtime to maintain enough thyroxine in the blood, which can cause swelling.
The recommended daily intake of iodine is 150 micrograms (mcg) for adults and 200mcg for pregnant and breastfeeding women.
During pregnancy and breastfeeding, women’s bodies have a greater need for iodine in order to make enough thyroid hormones to transfer to their baby for brain development.
Research published in the Lancet revealed a positive association between maternal prenatal iodine levels and both their child’s IQ and reading ability at 8-9 years old. The same study also showed many women in the UK have a lower level of iodine than is optimum for children’s development.
According to the latest findings from the National Diet and Nutrition Survey, women appear to be more likely than men to be lacking in this mineral.
Some 26 per cent of girls and 12 per cent of women have very low intakes of iodine. Further findings have even suggested 70 per cent of teenage girls in the UK could be deficient in iodine.
Pregnant and breastfeeding women require extra iodine to support their baby’s development
What foods contain iodine?
Dairy products, particularly milk, are the main dietary source of iodine and provide around 40 per cent of people’s overall intake.
Milk’s high iodine content is due to the mineral being added to cattle feed, as well as the agents used to clean milking equipment.
Perhaps surprisingly, organic milk has been shown to provide one-third less iodine than that which is conventionally farmed. This may be due to differences in the iodine content of winter feeds or different practices in cleaning cow teats prior to milking.
The iodine content of milk varies depending on time of year, production, and feeding and sanitising practices.
Seafood is another iodine source, however, its content can also vary depending on the season and breed of fish. Haddock, cod and scampi generally contain the highest levels.
Beware of ‘cleaning eating’ trends
Food trends have had a big impact on milk consumption in the UK. The popularity of ‘clean eating’ that promotes the exclusion of dairy foods has seen a dramatic decrease in the number of people that drink milk and eat dairy foods.
The effect of these diets, combined with a supermarket price war, has wiped £240 million off the value of milk sales over the past two years.
A recent study carried out by the University of Surrey warns the trend to cut out dairy and switch to fashionable alternatives may be increasing the risk of iodine deficiency, particularly among women.
In the first study of its kind in the UK, researchers examined the iodine content of 47 milk-alternative drinks, including soya, almond, coconut, oat, rice, hazelnut and hemp, compared to cow’s milk.
The researchers discovered most milk-alternative drinks do not have adequate levels of iodine, with their concentration levels found to be around two per cent of that in cow’s milk.
While many non-dairy milk alternatives are fortified with calcium, B12 and vitamin D, they all lack adequate iodine.
A glass of a milk-alternative drink only provides around 2mcg of iodine, which is a very small proportion of the adult recommended intake. The equivalent glass of cow’s milk can provide up to 100mcg, which is one-third of the recommended daily intake.
Professor Margaret Rayman, an expert in nutritional medicine at the University of Surrey, said: ‘Many people are unaware of the need for this vital dietary mineral and it is important that people who consume milk-alternative drinks realise that they will not be replacing the iodine from cow’s milk, which is the main UK source of iodine.’
Unfortunately, exclusion diets such as ‘dairy-free’ or ‘gluten-free’ are starting to be accepted as a healthier way to eat, when they have traditionally been thought of as special diets recommended for those with allergies or autoimmune conditions, such as coeliac disease.
People without any negative symptoms associated with eating dairy foods have no real reason to cut them out of their diet and will receive no added health benefits from doing so.
For those who still wish to eliminate dairy from their diets, be mindful of the adjustments that are needed to accommodate the nutritional shortfalls.
Those who do not eat dairy should include eggs, fish and seaweed in their diet
Tips to boost your iodine levels on a dairy-free diet
1. Take a daily multivitamin and mineral supplement that also contains iodine, such as Healthspan Multivitality Gold (£10.95 for 180 tablets). Most supplements contain 100 per cent of your recommended intake.
If pregnant or breastfeeding, seek professional advice before taking any supplements as certain nutrients can harm unborn babies if taken in excess.
2. Eat at least one portion of white fish, such as cod or haddock, a week.
3. Add sea vegetables to your diet.
Sushi is a great choice, or add seaweed to miso soup and salads.
Dried seaweed is available in the snack aisles of supermarkets and health food shops. Pregnant women are advised to limit their seaweed intake to one serving a week as it is very high in iodine.
4. Have eggs for breakfast.
Two eggs provide around one-third of your recommended daily intake. Omelettes and other egg dishes also make healthy, quick lunches or dinners.
This article was originally published by Get The Gloss and reproduced with their permission.