There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.
IODINE
Trace mineral
Best plant food sources
Fruits: apple juice, banana, prunes, strawberries
Vegetables: corn, baked potatoes, green peas, sea vegetables (kelp, kombu, nori, wakame)
Grains: bread
Legumes: lima beans
Other: breast milk, iodized salt, tea
Function in the body
Helps regulate growth, development and metabolism
Essential component of helping our bodies produce thyroid hormones
Promotes protein synthesis
Regulates body temperature
Influences nerve function
Influences muscle function
Supports brain health/development and cognitive function
Critical for fetus development and the prevention of intellectual disabilities, insufficient iodine can cause hearing or speech issues or permanent brain damage
Plays a role in immune response
Health benefits
May reduce risk of fibrocystic breast disease
Symptoms of deficiency
Thyroid dysfunction
Developmental abnormalities
Forgetfulness
Fatigue/weakness
Dry, flaky skin
Hair loss
Weight gain
Sensitivity to cold
Slow heart rate
Heavy or irregular periods
Hypothyroidism
Goiters – swelling of the thyroid gland
Groups at risk of being deficient
People living in regions with iron-deficient soils
People that are deficient who eat soy, cassava, cabbage, broccoli and cauliflower
Pregnant women
People who don’t use iodized salt
Excess intake
Hyperthyroidism - GI discomfort
Burning in the mouth, throat and stomach
Goiter
Other notes
Our bodies don’t produce it, so we must consume it
The amount of iodine in plant foods is unpredictable, it is best to supplement if you are vegan