Taking care of one's own health and having regular check-ups are key to maintaining wellbeing and preventing many health problems. Awareness of one's own body, its needs and the signals it sends is fundamental to maintaining health and vitality. Among the many aspects of health that require our attention is iodine - an essential ingredient that plays a key role in the proper functioning of the thyroid gland and affects the body's overall wellbeing. Iodine deficiency can lead to a number of serious health problems, so it is important to understand its importance, the symptoms of deficiency and how to ensure adequate amounts in the daily diet.
The role of iodine in thyroid function
Iodine plays an extremely important role in the proper functioning of the thyroid gland, being a key component required for the production of thyroid hormones. These hormones, triiodothyronine (T3) and thyroxine (T4), are fundamental to the regulation of many processes in the body, including metabolism, growth, brain development and body temperature regulation.
Thyroid hormones are produced by converting iodine present in the diet. The thyroid gland takes iodine from the blood and then uses it to synthesise T3 and T4. When there is a lack of iodine in the diet, the thyroid gland is unable to produce enough of these hormones, leading to various health problems.
A healthy thyroid regulates metabolism, supporting metabolism and energy production. Thyroid hormones also affect heart health, brain function, bone growth and many other important functions. When there is a deficiency of iodine, the thyroid gland tries to compensate for the increased production of hormones, which can lead to an enlarged thyroid gland, known as a goiter.
Iodine deficiency is one of the main preventable causes of thyroid disorders worldwide. It can lead to hypothyreosis, a condition in which the thyroid gland does not produce enough hormones, causing fatigue, weight gain, feeling cold and other symptoms. In extreme cases, especially in children, iodine deficiency can lead to serious developmental disorders such as cretinism.
Dietary iodine deficiency can lead to a number of health problems that can have serious consequences for both thyroid function and overall health. Recognising the symptoms and consequences of iodine deficiency is key to preventing long-term health problems.
Symptoms and consequences of iodine deficiency
One of the most visible symptoms of iodine deficiency is an enlarged thyroid gland. When iodine is lacking in the diet, the thyroid gland - the gland responsible for the production of these hormones - tries to compensate for the deficiency by increasing its ability to absorb iodine from the bloodstream. This mechanism is part of the body's adaptive response. In the case of iodine deficiency, the thyroid gland tries to 'catch' more iodine from the circulating blood in order to be able to produce thyroid hormones in adequate amounts. Unfortunately, a common consequence of this adaptive response is an enlargement of the thyroid gland, known as a goiter.
A goiter may be visible as a swelling on the front of the neck and is physical evidence that the thyroid gland is trying to compensate for iodine deficiency. . It is the body's attempt to increase the absorption of iodine from the blood. Other symptoms of iodine deficiency can include fatigue and weakness, slowed metabolism leading to weight gain, feeling cold, and dry and pale skin. In children, iodine deficiency can lead to developmental delays, learning problems and lower IQ.
On a metabolic level, iodine deficiency can result in hypothyreosis, a condition characterised by reduced production of thyroid hormones. Hypothyreosis can lead to a number of health problems, including an increased risk of cardiovascular disease, fertility problems and menstrual disorders.
In extreme cases, especially among children, iodine deficiency can lead to serious developmental disorders such as cretinism, which is characterised by profound retardation of mental and physical development. It is therefore particularly important to ensure adequate iodine in the diet of pregnant women and young children.
Dietary sources of iodine
Ensuring adequate iodine levels in the diet is key to preventing deficiencies and supporting thyroid health. Iodine is found in a variety of food sources, and adequate amounts can be easily achieved through conscious dietary choices. Here are some of the richest sources of iodine:
- Marine products: Iodine is abundant in seawater, so seafood is one of the best sources of this element. Fish such as cod, tuna and halibut, as well as shellfish such as prawns, mussels and oysters, are excellent sources of iodine.
- Iodised salt: It is a widely available and easy way to add iodine to the diet. Iodised salt contains added iodine to help prevent deficiencies, especially in regions where natural sources of iodine are limited.
- Dairy products: Milk and dairy products, such as yoghurt and cheese, may also contain iodine, mainly due to the use of iodinated disinfectants in milk processing and due to iodine supplementation in cattle diets.
- Vegetables: Certain vegetables, especially those grown in iodine-rich soils, can be a good source of this micronutrient. These include, for example, spinach, beans, as well as vegetables from the brassica family such as broccoli and Brussels sprouts.
- Eggs: Eggs, especially yolks, are a good source of iodine and can help to increase iodine levels in the diet.
It is important to remember that excess iodine can also be harmful, so iodine supplementation should be carried out under medical supervision, especially for those with existing thyroid problems. A balanced diet, containing a variety of iodine sources, is usually sufficient to provide adequate amounts for most people. Regular testing of thyroid function can help monitor iodine levels and ensure that the amount in the diet is adequate.
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