Pregnancy
      foods-rich-in-iodine
      foods-rich-in-iodine

      Is Iodine Essential During Pregnancy?

       

      When you were younger, your teacher or parent treated your open wound with iodine. Did you know that iodine isn’t just an antiseptic? It also contributes to your baby’s brain development during pregnancy. In this article, we’ll help you make sense of iodine. 

      Iodine plays an important role in our everyday health as it helps produce thyroid hormones1, which affect the way our cells function. Thus, iodine has an influence over the processes in our body, especially when it comes to metabolism and growth.

      In addition, your baby relies on your iodine intake during pregnancy to support cells in his rapidly developing brain2. During pregnancy, be sure that you’re on a well-balanced diet that includes a healthy intake of iodine.

      How Much Iodine Do I Need?

      Some schools of thought caution that a woman naturally loses more iodine than usual during pregnancy. Hence, an increased iodine intake is usually recommended. According to the World Health Organisation, pregnant women should take 250 mcg of iodine per day4.

      Ocean-caught fish and shellfish tend to be naturally rich in iodine, as well as eggs and some dairy products. However, most foods are relatively low in iodine content1. This is why iodine deficiency is often a health concern.

      If you think you’re not getting enough iodine in your diet, talk to your doctor about taking a pregnancy-safe iodine supplement4. You can also increase your iodine intake by replacing regular salt with an iodised version. However, don’t increase your salt intake just to get more iodine! Too much salt affects blood pressure – and not in a good way.

      Foods containing iodine include4:

      Food Portion

      Average nutrient

      quantity (mcg)

      Cows' milk 200ml 50-80
      Organic cows' milk 200ml 30-65
      Yogurt 150g 50-100
      Eggs 1 egg 20
      Cheese 40g 15
      White fish 100g 115
      Oily fish 100g 50
      shellfish 100g 90
      Meat 100g 10
      Poultry 100g 10
      Nuts 25g 5
      Bread 1 slice 5
      Fruit and veg 1 portion 3

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