However, seaweed consumption data for Europeans is absent and, in this report, a single serving size of 5 g (fdw), once a week, was assumed to perform this risk . about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. In adults, mild-to-moderate iodine deficiency can cause goiter as well as impaired mental function and work productivity secondary to hypothyroidism. Iodine is also present in human breast milk [2,5] and infant formulas [8]. Seaweed can be purchased in most Asian supermarkets. 2009 Jun;30(4):376-408. [, Pearce EN, Bazrafshan HR, He X, Pino S, Braverman LE. Data from the National Health and Nutrition Examination Survey (NHANES) collected between 1999 and 2004 indicate that 2829% of adults use iodine-containing dietary supplements [27]; this use also adds to the populations total iodine intake. Most people in the United States get enough iodine from foods and beverages. Deficiencies of iron and/or vitamin A may also be goitrogenic [51]. According to 2011-2014 . The impact, if any, of this insufficient intake on fetal development is not known. Am J Clin Nutr. Luckily, iodine is readily available in most varieties of seaweed. Many multivitamin/mineral supplements contain iodine, often at a dose of 150 mcg [20], and some, but not all, prenatal supplements contain iodine [22]. Nutrition. Adults 19 and older should take 150 micrograms of iron per day, and children should take 1,000 micrograms, according to Dreher. The use of iodine-containing dietary supplements by pregnant and lactating women in the United States appears to be low compared to current recommendations. Iodine deficiency, pollutant chemicals, and the thyroid: New information on an old problem. Plant-based beverages used as milk substitutes, such as soy and almond beverages, contain relatively small amounts of iodine. In addition, fucoidan, a type of sPS found in seaweed, may enhance fat breakdown and prevent its formation (25). Iodine status is typically assessed using urinary iodine measurements. To accommodate increased iodine needs during pregnancy and lactation, the iodine RDA is 220 mcg/day for pregnant women and 290 mcg/day for lactating women [2]. Prebiotics are a type of nondigestible fiber that feeds the beneficial bacteria in your gut. 2007 Dec;10(12A):1532-1539; discussion 1540-1541. According to 20112014 NHANES data, 72.2% of pregnant woman took any dietary supplement, but only 17.8% of them took an iodine-containing product [68]. 2009 Jun;89(6):2052S-2069S. When it comes to measuring seaweed intake, it can be a bit confusing. Some research suggests that iodine supplementation might be helpful for fibrocystic breast disease, although a specific mechanism of action has not been established [76] and data are limited. The recommended daily allowance of iodine for teens and adults is 150 micrograms (it is higher for . They come in a variety of tasty flavors and are appropriate for vegan, keto, and low calorie diets. Most adults should try to get about 150 micrograms (mcg) of iodine per day. The World Health Organization (WHO), United Nations Childrens Fund (UNICEF), and the International Council for the Control of Iodine Deficiency Disorders (ICCIDD) recommend a slightly higher iodine intake for pregnant women of 250 mcg per day [3,7]. This may not seem like a lot, but even small amounts of seaweed can provide significant health benefits. For starters, its a good source of soluble fiber and contains long-chain omega-3 fatty acids, both of which could be beneficial for heart health (11, 12). In fact, it often contains higher levels of these nutrients than most other foods. Results from several studies suggest, for example, that chronic, moderate-to-severe iodine deficiency, particularly in children, reduces IQ by about 1213.5 points [53]. The Gut-Brain Connection: How it Works and The Role of Nutrition, What Are Omega-3 Fatty Acids? [, Perrine CG, Herrick KA, Gupta PM, Caldwell KL. Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals. [, Alexander EK, Pearce EN, Brent GA, Brown RS, Chen H, Dosiou C, et al. How Much Is 150 Micrograms Of Seaweed? - TypeOst This is why it is best to stick to 150 micrograms of iodine for adults and a little higher for pregnant and nursing women. You only need 150 micrograms (mcg, mcg), or 20,000th of a teaspoon, to meet your daily requirement. Other good sources include fish and other seafood, as well as eggs (see Table 2). [, Gupta PM, Gahche JJ, Herrick KA, Ershow AG, Potischman N, Perrine CG. Food Addit Contam. 2010 Feb;24(1):117-132. These issues are of concern primarily for people living in areas prone to iodine deficiency [6]. Dineva M, Fishpool H, Rayman MP, Mendis J, Bath SC. The Swiss Iodized Salt Program Provides Adequate Iodine for School Children and Pregnant Women, but Weaning Infants Not Receiving Iodine-Containing Complementary Foods as well as Their Mothers Are Iodine Deficient. Long-term intakes above the UL increase the risk of adverse health effects. Best Pract Res Clin Endocrinol Metab. Median urinary iodine concentrations for pregnant women participating in NHANES surveys were 181 mcg/L in 20032004, 153 mcg/L in 20012006, 125 mcg/L in 20052008, and 144 mcg/L in 20072014 [32,36-38]. In a study of 57 healthy lactating women from the Boston area, median breast milk iodine content was 155 mcg/L [63]. [, Hollowell JG, Haddow JE. DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. Sea kelp contains relatively few calories but boasts several important nutrients. Nori is a type of red seaweed. Breast J. Eating the 5 food groups should be enough for most people to get enough iodine. . It's Low in Calories There are so many benefits of kelp to consider. Excessive consumption of seaweed can lead to an excess intake of iodine, which can cause thyroid problems. Selenium Ide: Cara Mendapatkan Teks Dari Elemen. Iodine-induced hyperthyroidism can also result from high iodine intakes, including when iodine is administered to treat iodine deficiency. The Total Diet Study (TDS), an FDA monitoring program, provides estimated iodine intakes of the U.S. population [23]. The effect of supraphysiologic levels of iodine on patients with cyclic mastalgia. Seaweed is rich in various minerals and trace elements. It also contains agars, carrageenans, and fucoidans, which are thought to act as prebiotics (32). In pregnant women, iodine deficiency of this magnitude can cause major neurodevelopmental deficits and growth retardation in the fetus, as well as miscarriage and stillbirth [5]. For women living in countries with weak, sporadic, or uneven iodized salt distribution, the WHO recommends iodine supplementation for all women of childbearing age to achieve a total iodine intake of 150 mcg/day. 2009 May;70(5):803-809. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. [, Zimmermann MB. Many dietary supplements that contain iodine are listed in the Dietary Supplement Label Database from the National Institutes of Health [20]. J Expo Sci Environ Epidemiol 2018;28:21-30. Heres, New research suggests people who get more than 25% of their total energy from added sugars could have an 88% higher chance of kidney stones than those. As shown in Table 2, non-iodized sea salt provides virtually no iodine [8]. It is commonly found in coastal regions and is a staple food in many Asian countries. US Food and Drug Administration's Total Diet Study: dietary intake of perchlorate and iodine. It has also been an integral part of human diets for thousands of years and is especially popular in Chinese and Japanese cuisines (2). 2009 Sep;94(9):3188-3190. Manufacturers list dough conditioners as an ingredient on product labels but are not required to include iodine on the Nutrition Facts label [12], even though these conditioners provide a substantial amount of iodine. Seaweed is typically measured in grams, and 150 micrograms of seaweed is equivalent to 0.15 grams. It's widely available in the form of iodized salt. Doses of this magnitude should only be used under the guidance of a physician [2]. Research suggests that infants are more sensitive to the effects of iodine deficiency than other age groups, as indicated by changes in their TSH and T4 levels in response to even mild iodine deficiency [54]. During early pregnancy, when fetal thyroid gland development is incomplete, the fetus depends entirely on maternal T4 and therefore, on maternal iodine intake [52]. For one, its rich in fiber, which can help prevent constipation and ensure smooth digestion. Cut salt - it won't affect your iodine intake - Harvard Health Apakah Aman Meninggalkan Lampu Garam Menyala Semalam? Intake recommendations for iodine and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences) [2]. The impact of common micronutrient deficiencies on iodine and thyroid metabolism: the evidence from human studies. Suboptimal iodine status during pregnancy has also been observed in Australia [39]. Dietary iodine in pregnant women from the Boston, Massachusetts area. The Food and Drug Administration (FDA) regulates the levels of these chemicals and heavy metals in fresh seaweed (42). Fetal and infant development Seaweed offers many benefits, whether you eat it as a food or take it as a dietary supplement. It's not entirely understood why or how seaweed concentrates iodine to this degree, but a prevailing theory is that iodine, which we know is antimicrobial, plays a role in plant microbial defense. Studies have also shown that excessive iodine intakes cause thyroiditis and thyroid papillary cancer [2,80]. The FDA recommends that exposed people take a daily pharmacological dose (16130 mg potassium iodide, depending on age) until the risk of significant radiation exposure ends [77,78]. WHO recommendations for these countries also include breastfeeding through 24 months of age, combined with complementary foods fortified with iodine for children between the ages of 724 months [7]. Download image (jpg, 100 KB). Seaweed may offer some additional protection against metabolic syndrome, skin damage, bone disease, and rheumatoid arthritis. Consumption of foods that contain goitrogens, substances that interfere with the uptake of iodine in the thyroid, can exacerbate iodine deficiency [2]. Accordingly, animal studies show that taking seaweed supplements may improve the amount of healthy bacteria and reduce the amount of harmful bacteria in the gut more effectively than other types of prebiotics (34). [, Fallah R, Du L, Braverman LE, He X, Segura-Harrison M, Yeh MW, et al. It requires a good intake of iodine to function properly. For a general overview of Iodine, see our consumer fact sheet on Iodine. Individuals taking these medications on a regular basis should discuss their iodine intakes with their health care providers. Most fruits and vegetables are poor sources of iodine, and the amounts they contain are affected by the iodine content of the soil, fertilizer use, and irrigation practices [2,10]. Radiation-induced thyroid cancer Nori, the type commonly used to roll sushi, may also be available at regular grocery stores. 2007 May;92(5):1673-1677. During pregnancy and early infancy, iodine deficiency can cause irreversible effects. While iodine is necessary for proper thyroid function, getting too much iodine can be harmful (37). A more recent randomized, double-blind, placebo-controlled clinical trial had similar findings. Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils. Even small amounts of seaweed can provide significant health benefits due to its high nutritional value. Int J Vitam Nutr Res. Seaweed is available in various forms, including dried, fresh, and powdered. . Ini Dia Pilihannya! J Nutr. Pearce EN, Leung AM, Blount BC, Bazrafshan HR, He X, Pino S, Valentin-Blasini L, Braverman LE. As a result, different types will contain different amounts of nutrients. Am I getting enough iodine? Thyroid. For example, commercially available seaweeds in whole or sheet form have iodine concentrations ranging from 16 mcg/g to 2,984 mcg/g [15]. But one of the most influential events in the study of marine microbes during the 1900s was a complete accident. Association of maternal iodine status with child IQ: A meta-analysis of individual participant data. People living in these areas are at risk of iodine deficiency unless they consume iodized salt or foods produced outside the iodine-deficient area. The researchers also reported a dose-dependent reduction in self-assessed pain. 1991 Feb;91(2):179-183. Can J Surg. The effect of iodine supplementation in pregnancy on early childhood neurodevelopment and clinical outcomes: Results of an aborted randomised placebo-controlled trial. Iron, zinc, copper, manganese, selenium, and iodine in foods from the United States Total Diet Study. Copper, Manganese, Selenium, and Iodine, U.S. Food and Drug Administration, Code of Federal Regulations, CFR 21, Sections 184.1634 and 184.1265, National Health and Nutrition Examination Survey Data, Guidance on the monitoring of salt iodization programmes and determination of population iodine status, Global scorecard of iodine nutrition in 2019, Potassium iodide as a thyroid blocking agent in radiation emergencies, Guidelines for Iodine Prophylaxis following Nuclear Accidents, ODS Funding of Grants and Administrative Supplements: Frequently Asked Questions (FAQ), Bread, white, enriched, made with iodate dough conditioner, 2 slices**, Bread, whole-wheat, made with iodate dough conditioner, 2 slices**, Seaweed, nori, dried, 2 tablespoons, flaked (5 g), Pasta, enriched, boiled in water with iodized salt, 1 cup, Fruit cocktail in light syrup, canned, cup, Bread, whole-wheat, made without iodate dough conditioner, 2 slices**, Bread, white, enriched, made without iodate dough conditioner, 2 slices**, Pasta, enriched, boiled in water without iodized salt, 1 cup. For a population of school-aged children or non-pregnant adults to be iodine sufficient, median urinary iodine concentrations should be greater than 100 mcg/L and no more than 20% of the population should have values lower than 50 mcg/L [3]. This can make it easier for your body to stabilize your blood sugar levels (22). Best Pract Res Clin Endocrinol Metab. Thyroid 2019;29:153-4. J Expo Sci Environ Epidemiol. Seaweed is the common name for a range of plant and algae species that grow in oceans, lakes and rivers, according to the National Ocean Service (NAS). Eating fresh seaweed is considered to be safe for most people. Mayo Clinic Q and A: Sea salt and sufficient iodine intake Some human studies also report that high seaweed intakes may reduce blood pressure levels in kids and adults (17, 18). Some research suggests that mild iodine deficiency is associated with subtle neurodevelopmental deficits and that iodine supplementation might improve cognitive function in mildly iodine-deficient children [52]. Since the iodine content in kelp and kelp products varies, it can be unclear how much iodine you will consume when you eat it. Dairy products contain iodine. In this cross-sectional study, pregnant women living in Spain had a significantly increased risk of hyperthyrotropinemia (TSH >3 microU/mL) if they consumed iodine supplements in doses 200 mcg/day compared with those who consumed doses <100 mcg/day [69]. Here are a few of the most common: Spirulina is often referred to as an edible, blue-green freshwater algae and is sold in tablet, flake or powdered form. Women who are pregnant should get 220 micrograms, and women who are breast-feeding an infant should get 290 micrograms. Iodine is an essential component of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). Seaweed is a worthy addition to your diet. The currently accepted minimum daily intake requirement for iodine is 150 micrograms (mcg). J Clin Endocrinol Metab. Am J Clin Nutr. [, Andersson M, Aeberli I, Wst N, Piacenza AM, Bucher T, Henschen I, Haldimann M, Zimmermann MB. Anti-thyroid medications, such as methimazole (Tapazole), are used to treat hyperthyroidism. So, seaweed snacks may help boost weight loss by providing a satisfying alternative to more calorie-rich snack options. J Clin Endocrinol Metab. [, Vermiglio F, Lo Presti VP, Moleti M, Sidoti M, Tortorella G, Scaffidi G, Castagna MG, Mattina F, Violi MA, Cris A, Artemisia A, Trimarchi F. Attention deficit and hyperactivity disorders in the offspring of mothers exposed to mild-moderate iodine deficiency: a possible novel iodine deficiency disorder in developed countries. Iodine-deficiency disorders. J Clin Endocrinol Metab. Salt and iodine Most Americans take in more sodium than they need. If you are a health enthusiast, you may have heard about the benefits of seaweed. [, Murray CW, Egan SK, Kim H, Beru N, Bolger PM. According to Dreher, brown seaweed accumulates more iodine than other sea vegetables and can range from 110 to 1,500 micrograms of iodine per gram." But whether you eat nori, dulse, a blue-green alga like spirulina, or something else, every seaweed offers its unique nutritional perks, making them all worthy dietary additions for most people. Chow A, Cai X, Hu S, and Wang X. Iodine deficiencyinduced goiter in central New Jersey: a case series. All rights reserved. Continued national iodine monitoring is needed with more emphasis on population subgroups that are most susceptible to iodine deficiency disorders. Altern Med Rev. Iodine supplementation improved iodine status (median urinary iodine concentration after supplementation was 145 mcg/L) and significantly improved measures of perceptual reasoning and overall cognitive score compared with children taking a placebo. Some people, such as those with autoimmune thyroid disease and iodine deficiency, may experience adverse effects with iodine intakes considered safe for the general population [2,5]. Omega-3 fatty acids are healthy fats that you must get from your diet. Unlike brown seaweeds, it has a much lower content of iodine. Thyroid 2017;27:315-89. 13 iodine-rich foods - Medical News Today In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy).". One of these trials also assessed children at age 56 years and continued to find no benefit on child neurodevelopment from the mothers use of iodine [60]. None of the doses was associated with major adverse events or changes in thyroid function test results. It's recommended that adults get at least 150 micrograms of iodine per day. [, Pennington JA, Young BE, Wilson DB. Thyroid. Should You Use Iodized Salt? - Healthline Thyroidal uptake of radioactive iodine is higher in people with iodine deficiency than in people with iodine sufficiency. However, it is essential to consume seaweed in moderation and ensure that it is safe for consumption. Seaweed iodine has a lower bioavailability than potassium iodide with an average of 33% excreted in urine within a 24 hour period. Anti-thyroid medications [, Pearce EN. Antifreeze To Kill Rats: Is It Effective? That said, consuming it regularly or in high amounts may cause some side effects. Iodine nutrition in the United States. In areas where iodide prophylaxis was not used, such as Belarus and Ukraine, where many children were mildly iodine-deficient, the incidence of thyroid cancer sharply increased among children and adolescents [77]. In turn, this may prevent the formation of stomach ulcers (34). 2008 Feb 15;42(4):1315-1323. August 10, 2023 Best of all, its extremely versatile you can eat seaweed as a snack, as part of a recipe, in shakes and smoothies, or as a supplement. The American Thyroid Association recommends that women who are planning a pregnancy, currently pregnant, or lactating should supplement their diet with 150 mcg/day iodine in the form of potassium iodide [66]. Iodine supplementation had no effect on child cognitive, language, or motor scores [62]. Unfortunately, not many other high quality studies have been done in humans to support these effects. In this study, researchers randomly assigned 111 women (1850 years of age) with fibrosis and a history of breast pain to receive tablets containing 0 mcg, 1,500 mcg, 3,000 mcg, or 6,000 mcg of iodine per day [76]. See additional information. However, because spot samples are not a suitable indicator of individual iodine status [30], these measurements cannot be used to diagnose individual cases of iodine deficiency nor to identify the proportion of a population with iodine deficiency or with excessive iodine intakes [31]. Thyroid hormones regulate many important biochemical reactions, including protein synthesis and enzymatic activity, and are critical determinants of metabolic activity [1,2]. Sushi can be a healthy choice, but some menu choices may be high in sugar, sodium, and overall calories. [, Charlton KE, Gemming L, Yeatman H, Ma G. Suboptimal iodine status of Australian pregnant women reflects poor knowledge and practices related to iodine nutrition. J Clin Endocrinol Metab. Limits foods and beverages higher in added sugars, saturated fat, and sodium. Ultimately, more studies are needed before strong conclusions can be drawn. [, Azizi F, Smyth P. Breastfeeding and maternal and infant iodine nutrition. The recommended daily intake of iodine for adults is 150 mcg per day. 7 Surprising Health Benefits of Eating Seaweed. [, Gowachirapant S, Jaiswal N, Melse-Boonstra A, Galetti V,Stinca S, Mackenzie I, et al. This article checks the facts to determine whether hemp. Additional studies are needed before strong conclusions can be made. Spirulina and chlorella can be incorporated into smoothies, while kelp can be used instead of salt to add flavor to just about anything. Chronic iodine deficiency may be associated with an increased risk of the follicular form of thyroid cancer [45]. . Marine microbes are tiny, single-celled organisms that live in the ocean and account for more than 98 percent of ocean biomass. 1993 Oct;36(5):453-460. Reduced educational outcomes persist into adolescence following mild iodine deficiency in utero, despite adequacy in childhood: 15-year follow-up of the gestational iodine cohort investigating auditory processing speed and working memory. Pasta is not a source of iodine unless it is prepared in water containing iodized salt because it absorbs some of the iodine [11]. Facebook - Napiers Dietary supplements containing only iodine are also available, and many contain high doses, sometimes above the UL [20]. In addition, several animal studies report that the sPS found in seaweed may have the ability to reduce blood pressure and prevent blood clotting (13, 14, 15, 16). Fibrocystic breast disease is a benign condition characterized by lumpy, painful breasts and palpable fibrosis. However, supplements are not as tightly regulated and may contain levels that are detrimental to health. Moreover, the doses used in these studies (approximately 1,5006,000 mcg per day) are several times higher than the iodine UL of 1,100 mcg for adults. Crane Composites Advanced Polymer Adhesive: A Revolutionary Solution For Your Building Needs. Seaweed, a common ingredient in some Asian cuisine, is now widely available in the United States as a snack, meal ingredient, and dietary supplement. Explained in Simple Terms. 2004 Apr;14(4):327-328. In a 2009 randomized, placebo-controlled study, 184 children aged 1013 years in New Zealand with a median urinary iodine concentration of 63 mcg/L received iodine supplements (150 mcg/day) or placebo for 28 weeks [73]. Iodate is reduced in the gastrointestinal tract and absorbed as iodide [2,5]. Vegans, people with certain food allergies or lactose intolerance, and others who consume no or minimal amounts of these foods might not obtain sufficient amounts of iodine [49,50]. This. Your thyroid plays several important roles in the body, including in the regulation of your metabolism. Another theory is that macroalgae use iodine as an antioxidant. [, Melse-Boonstra A, Jaiswal N. Iodine deficiency in pregnancy, infancy and childhood and its consequences for brain development.
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