Iodine is a vital mineral for maintaining bodily health, making it essential to include adequate amounts in our diet, as iodine deficiency can cause major health issues in adults, potentially leading to chronic conditions and brain damage in children. Populations living in iodine-deficient areas are always at risk of developing disorders due to this deficiency, which can severely impact human, social, and economic development, according to the Virtual Health Library/Ministry of Health.

Iodine plays a key role in the production of thyroid hormones, which regulate metabolism and various critical body functions, and a deficiency can affect individuals at all life stages, from infancy to old age. Symptoms of iodine deficiency in adults include an enlarged thyroid gland (goiter), hypothyroidism, which reduces thyroid hormone production, and other hypothyroidism-related symptoms such as hoarseness, dry skin, weight gain, cold intolerance, and potential infertility. In pregnant women, iodine deficiency may result in premature births, fetal death, or an increased risk of miscarriages.

Children with iodine deficiency may experience intellectual disability, delayed physical development, birth defects, physical disabilities like deafness or muteness, and hypothyroidism.

To obtain iodine, you can consume iodized table salt, which is mandated by law in Brazil to be iodized, and when consumed in moderation, salt is safe and does not cause negative effects. It’s important to check the packaging to ensure the salt contains iodine, store it in a well-ventilated place away from the refrigerator and heat sources like gas stoves, always check the expiration date, and keep it in a tightly sealed container.

Foods rich in iodine generally contain little iodine unless iodized salt is used in preparation. Some iodine-rich foods include seafood like herring, cod, mussels, salmon, halibut, seaweed, and cockles, cereals such as wheat, rice, oats, and rye, dairy products like cheese and condensed milk, and vegetables like spinach, chard, onion, garlic, beets, cucumber, and green beans.

Note: The information provided here is not a substitute for professional medical advice, so it’s important to consult your doctor regularly.