Iodine – An Essential Mineral

Iodine is a trace mineral that is important for the production of thyroid hormones. These hormones arenecessary for proper growth, nervous system development, and metabolism. Iodine deficiency only occurs if someone eats little or no bread, eats iodine or organic bread, and also does not use iodized table salt. With an iodine deficiency, the thyroid gland will slow down and swell (head). In children, iodine deficiency leads to growth retardation and reduced learning capacity and in the case of a large deficit to dwarfism.

Description

Iodine is a trace mineral. A trace mineral is a mineral that the body needs very little of. Iodine is found in bread baked with baker’s salt, seaweed, sea fish, eggs, and some cold cuts. In the Netherlands, there is not much iodine in the diet naturally. That is why iodine is added to: Cook iodized and table salt (contains 21 milligrams of iodine per pound of salt). Low sodium iodized diet salt (contains 21 milligrams of iodine per pound of salt) Baker’s salt for baking bread and bread substitutes (contains 65 milligrams of iodine per kilo of salt). Bakers are not required to use bakery salt. Saline nitrite salt for meat products. Producers of meat products are not required to use brine salt with iodized nitrite Salt or iodine is added to the label. There is hardly any iodine in sea salt. The label on the bread indicates if baking salt has been used. Or check with the bakery. Baker’s salt is for sale to people who bake bread themselves.

Too little iodine

Most Dutch people get enough iodine through their diet. The thyroid gland normally contains a large amount of iodine. Anyone who receives very little iodine will therefore only notice it after a few years. An iodine deficiency arises when someone eats little or no bread, eats iodine or organic bread, and also does not use iodized table salt. With iodine deficiency, the thyroid gland will slow down and swell. This is also called a goiter or culture. In children, a deficiency of iodine causes a delay in growth and a reduced capacity for learning and, in the case of a large deficit, dwarfism (cretinism).

Too much iodine

Most people can tolerate excess iodine in their food without any problem. Only in people with iodine deficiency or thyroid abnormalities can an excessive intake of iodine disrupt the functioning of the thyroid gland. Too high iodine intake only occurs exceptionally in coastal towns that eat a lot of algae.

Nutritional counseling

If you eat according to the disc of five you will get enough iodine. Complete disk five for you for personalized advice. Bread baked with iodized baker’s salt is the most important source of iodine in the Netherlands. Dairy products, fish, and eggs also contain iodine. 4 slices of 1.2% salt baking bread contain almost 100 micro grams of iodine. With that you already have a large part of the daily recommendation of 150 micro grams. The remaining 50 micro grams must be obtained from milk and dairy products, fish or eggs. If you eat 6 sandwiches a day with 1.2% baker’s salt, you will get enough iodine. People who bake unsalted bread or eat organic bread run the risk of not getting enough iodine. So it is important to get iodine from other sources, for example by eating sea fish, dairy products, or eggs.

Recommended intake

The Health Council has not developed a recommendation for iodine. We use the Scandinavian recommendations with the advice of the Health Council.

Acceptable upper limit

The European Food Safety Authority (EFSA 2006) has established the following upper limits for the safe intake of iodine:

• 200 micro grams per day for children 1 to 3 years old.
  
• 250 micro grams per day for children from 4 to 6 years old.
  
• 300 micro grams per day for children from 7 to 10 years old.
  
• 450 micro grams per day for children from 11 to 14 years old.
  
• 500 micro grams per day for children 15 to 17 years old.
  
• 600 micro grams per day for adults.