CALCIUM
CHROMIUM
COPPER
IODINE
IRON
MAGNESIUM
MANGANESE
MOLYBDENUM
PHOSPHORUS
POTASSIUM
SELENIUM
SODIUM
ZINC
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IODINE
Lack of iodine in the diet used to be a concern, but with the introduction of iodized salt (iodine added to table salt), it has all but been eliminated. However, in developing countries, iodine deficiencies still exist and can cause hypothyroidism and mental retardation in children. Iodine is an essential trace element, primarily used by the thyroid in production of thyroid hormones. The thyroid gland actively absorbs iodide from the blood to make and release these hormones into the blood, actions which are regulated by a second hormone TSH (thyroid stimulating hormone) from the pituitary. Iodine also helps to metabolize excess fat and may help protect against breast cancer.
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SOURCES
Good dietary sources of iodine come from dairy products, iodized salt, seafood, saltwater fish, kelp, asparagus, dulse, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach, summer squash, Swiss chard and turnip greens.
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DEFICIENCIES
Deficiencies in iodine are still possible but only so in developing countries and remote inland areas with an arid climate where no marine foods are eaten. A deficiency in a developed country is highly unlikely but can cause mental retardation, hypothyroidism, fatigue, goitre, mental slowing, depression, weight gain, low basal body temperature.
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CAUTIONS
Some foods block the intake of iodine if eaten in large quantities: Brussels sprout, cabbage, cauliflower, kale peaches, pears, spinach and turnips. If you have an underactive thyroid (hypothyroidism), limiting these foods is necessary and wise. Excessive intake can cause a metallic taste and sores in the mouth, swollen salivery glands, diarrhea, vomiting and may inhibit secretion of thyroid hormones.
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