How Do I Get More Iodine & Zinc in My Diet Without Meat?

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The mystery nutrient is not iron, or vitamin B12, or even protein. Each of the points above describes iodine, an essential mineral. Iodine is used by the thyroid gland to make thyroid hormones and is essential for the thyroid gland to work properly. Most of the iodine on the earth is found in the ocean.

The amount of iodine in soil varies considerably. Areas close to the ocean have more iodine in the soil because of mist from the ocean. Mountainous regions are often low in iodine because the erosion of the exposed soil leaches iodine. Low-lying areas that are frequently flooded are also typically low in iodine. Soil iodine content is important because it influences the amount of iodine in crops grown on that soil. Fruits and vegetables grown on iodine-rich soil are higher in iodine than those grown in areas where the amount of iodine in soil is low.

Up untilthe year when iodine was added to salt in the United States, iodine deficiency was fairly common in the United States, especially in the Midwest and Great Lakes regions, the so-called Goiter Belt.

Goiter an sources of iodine in vegan diet thyroid gland can be due to iodine deficiency. After iodized salt was introduced, the incidence of iodine deficiency dropped. In the United States, both iodized and non-iodized salt are sold. Iodized salt is identified on the package label. Food manufacturers, the fast-food industry, and restaurants frequently do not use iodized salt. As people eat out more often and buy more processed foods, iodine intakes in the United States have declined. The iodine content of food is rarely listed on food packages so, for most foods, consumers have no way of knowing the iodine content.

Foods that are high in iodine include iodized salt, dairy products sources of iodine in vegan diet of iodine in animal feed and iodine in the disinfectant that is sometimes used on milking machineseggs, seafood, and some breads. Vegetarian and nonvegetarian diets that exclude iodized salt, fish, and sea vegetables have been found to contain very little iodine. A recent study found that vegans in the Boston-area had lower iodine intakes than non-vegetarians. Similar results have been reported for vegans in SwedenGermanyand the United Kingdom.

Iodine recommendations vary depending on your age and other sources of iodine in vegan diet. The Recommended Dietary Allowance RDA for teens and adults is micrograms per day; for year olds the RDA is 90 micrograms per day; and for year olds it is micrograms daily.

Pregnant women need micrograms of iodine daily and women who are breastfeeding need micrograms per day. Iodized salt can be used at the table and in cooking. It is identified as iodized salt on the label. Kosher salt does not contain iodine. Natural sea salt contains little sources of iodine in vegan diet. Some brands of sea salt have iodine added — check the label. For adults, a slightly rounded half teaspoonful of iodized salt provides the recommended amount of iodine.

Use an iodine supplement. A regular multi-vitamin and mineral supplement may contain iodine — check the label. The amount of iodine in your supplement should sources of iodine in vegan diet close to the RDA for your age group. There are some concerns that supplements based on kelp vary widely in their actual iodine content.

Additional iodine for pregnant and breastfeeding women should come from iodized salt. Many prenatal supplements contain iodine but not all do; be sure to check the label. Sea vegetables such as kombu, arame, and hijiki are rich sources of iodine although the amount of iodine in a serving of sea vegetables can be quite variable.

Some sea vegetables have been reported to contain very high amounts of iodine. For example, a serving of kombu weighing about 5 grams may contain more than 7, micrograms of iodine, much more than is considered safe for daily use.

The upper limit for iodine intake for adults is 1, micrograms per day. In Sweden, this vegan cake is made for all kinds of special occasions; it is also served as a snack or treat, even dinner, if your feel like it… and believe me, you WILL feel like sources of iodine in vegan diet The sweet potatoes in this vegan potato salad are spiced with cayenne pepper, yet the heat is balanced out by the sweetness of the corn and the brightness of the simple lime dressing.

With the classic combo of cocoa and espresso, these vegan ice cream sandwiches are sure to give you a nice pick-me-up while letting you keep your cool. Enter your email address. We're your online guide to making conscious choices that help people, animals and the planet. Buy the EatForThePlanet book. Reed Mangels, Dietitian August 12, 2 Comments. I is for … Name the nutrient: A deficiency of this nutrient is the most common cause of preventable mental retardation.

Even a mild deficiency of this nutrient in children can have lifelong effects on IQ and learning ability. Vegans may be at higher risk of not getting enough of this nutrient. Want to read more posts like this? Sign up for our newsletter below! Browse through some recent posts below: Swedish Savory Sandwich Cake [Vegan] In Sweden, this vegan cake is made for all kinds of special occasions; sources of iodine in vegan diet is also served as a snack or treat, even dinner, if your feel like it… and believe me, you WILL feel like it!

Spicy Sweet Potato Salad [Vegan] The sweet potatoes in this vegan potato salad are spiced with cayenne pepper, yet the heat is balanced out by the sweetness of the corn and the brightness of the simple lime dressing.

Mocha Ice Cream Sources of iodine in vegan diet [Vegan, Gluten-Free] With the classic combo of cocoa and espresso, these vegan ice cream sandwiches are sure to give you a nice pick-me-up while letting you keep your cool. Click to read more.

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Advanced Search Search Tips. Posted by Andrea Lewis on December 04, The mineral iodine is essential for good health, and because our bodies cannot manufacture it, it is critical that we eat foods that contain it. A common criticism of both vegetarian and vegan diets is that they avoid many of the foods that contain iodine.

Ironically, there are whole foods that contain as much and, in some cases, more iodine than the most recommended animal sources. The foods I have listed contain varying amounts of iodine, but most contain as much or more than the animal sources that are often recommended to those low on the mineral.

For example, one medium potato contains more iodine than a glass of cow milk, 3 ounces of shrimp and 3 ounce of turkey breast. And, of course, most of the sea vegetables beat out all of the animal products by a very wide margin.

In my estimation, one can get far more and better quality iodine from whole foods than from animals. The importance of iodine in one's diet can not be overstated. There is a widespread belief that iodine is only needed by the thyroid gland, when in fact the entire body requires iodine for optimal functioning.

In addition, according to family practitioner and iodine specialist, Dr. Jorge Flechas, MD, thyroid hormones are also created in the white blood cells of our bone marrow and in women's ovaries. Flechas also contends that iodine is required by our cerebral spinal fluid, salivary glands, pancreas, breasts, stomach, brain, muscles, skin and thymus. An iodine deficiency in any of these organs and tissues can cause problems.

In the muscles, a deficiency may cause fibromyalgia, pain, fibrosis, nodules and scar tissue. The salivary glands may become unable to produce saliva and lead to dry mouth.

Dry skin and an inability to sweat are also acute signs of iodine deficiency. Reduced alertness and lowered IQ is how iodine deficiency affects the brain; in gestating fetuses and young children, a deficiency can have life long repercussions. Iodine has also been shown to help prevent cancer, by helping the body properly program cells to go into apoptosis PCD — programmed cell death when they mutate, thus preventing the proliferation of cancer.

David Brownstein, MD, a family physician and holistic medicine practitioner, has written on this topic in regards to breast cancer, in his newsletter Natural Way to Health. You've probably heard about the relationship between iodine and your thyroid.

You were probably told to use iodized salt to protect your thyroid. But what doctor ever told you about iodine and breast cancer? In fact, there is a long history in the medical literature of treating and preventing breast diseases with iodine. Your breasts contain one of the highest concentrations of iodine in your body.

And when it comes to your breasts, iodine deficiency is associated with cyst formation. Many women develop fibrocystic breast disease, with cysts turning into small lumps called nodules. In prolonged iodine deficiency, these nodules become hyperplastic, meaning that an enlargement has formed due to an abnormal multiplication of cells. Hyperplasticity is a precursor to cancer. Thus, long-term iodine deficiency can lead to breast cancer.

But here's the good news: Iodine therapy can kill cancer cells! And you can't just load up on more iodized salt or any old brand of iodine and expect to see a benefit. The recommended daily allowance RDA of iodine in the USA is only mcg per day for adults, mcg during pregnancy and mcg while breast feeding, which are all considered minimum levels.

And compared to a nation like Japan, which has significantly lower prostate, breast, endometrial and ovarian cancer rates, and where the average daily iodine intake from food sources is approximately RDA , one cannot help but recognize that the U.

RDA for iodine is rather minuscule. Obviously, pregnant and lactating women and growing children are most in need of getting sufficient amounts of iodine in their diet, but the rest of us need it too and not just to avert potentially dire health problems; there are a few mundane health and beauty issues at stake as well. Iodine has been credited with helping to improve the rate of hair growth, boosting metabolic rate to one's optimal level, and insuring that one reaches their optimal height in adolescence.

When I say optimal, I mean optimal for the individual. The human body cannot create iodine the way it can Vitamin D, so we must consume iodine-rich foods regularly to get our dosages. Flechas, the human body can hold a total of mg of iodine, but not everyone in the medical field is convinced that it is safe to consume such large amounts. Especially as Americans are not accustomed to high amounts of the mineral. Keep in mind, the Japanese have been consuming large quantities of iodine for milennia, and this fact may make a difference in one's response to high amounts of the mineral.

RDA for iodine was set to prevent goiter, not with one's overall health in mind. At doses at and above mcg of supplemented iodine per day, some of the study participants developed subclinical hypothyroidism, which appeared to be dose dependent.

Subclinical hypothyroidism refers to a reduction in thyroid hormone levels that is not sufficient to produce obvious symptoms of hypothyroidism such as fatigue, dry skin, depression or weight gain, just to mention a few common tell-tale signs. So, these findings suggest it might not be wise to get more than about mcg of iodine per day, and supplementing with as much as mg 12,, mcg's could potentially have some adverse health effects.

Does this mean that Drs Flechas and Brownstein are wrong? Keep in mind that the aforementioned study was using a mostly iodine supplement regimen and not a diet-only regimen, which may have yielded different results. After all, the mcg per day that Dr. Flechas recommends is far below the amounts consumed daily in Japan, in foods; so, it should be apparent that the issues caused by supplementing with high doses of iodine is more than likely an iodine source issue and not strictly an iodine amount issue.

Whatever amount of iodine one decides to consume, remember that nutrients from food are always complete and more effective for health when they come from foods. I'm not knocking supplements, for some they may be necessary, but all things being equal, supplemental nutrients simply cannot compare to the nutrients found in food.

Also, one is less likely to overdose on a nutrient if it is consumed in food, as Nature intended. So, with this point in mind, eat plenty of iodine-rich foods with the goal of at least reaching the U. RDA, if not surpassing it. All prices are in USD. Copyright Skinny Limits. Sign in or Create an account. Search Advanced Search Search Tips. There are multiple products on the market … Broccoli Smoothie I didn't know about putting broccoli in a smoothie until I finally tried this ….

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