What Does Iodine Do For The Body?
Iodine is an essential mineral that is necessary for the production of thyroid hormones.
Thyroid hormones regulate many important bodily functions, including metabolism, growth, and development. Iodine is also important for brain development in fetuses and infants.
Iodine deficiency can lead to a number of health problems, including:
- Goiter: An enlarged thyroid gland
- Hypothyroidism: Underactive thyroid gland
- Cretinism: A severe form of iodine deficiency that can cause physical and mental disabilities in children
- Pregnancy complications: Iodine deficiency can increase the risk of miscarriage, stillbirth, and birth defects.
Most people can get enough Iodine from their diet. Good sources of Iodine include seafood, seaweed, dairy products, and iodized salt.
If you are concerned about your Iodine intake, talk to your doctor. They can help you determine if you are getting enough iodine in your diet and whether you need to take a supplement.
Here are some tips to help increase your iodine intake:
- Eat seafood, such as fish, shellfish, and seaweed.
- Little information is published on the Iodine content of microgreens.
- Use iodized salt in your cooking.
- Drink dairy products, such as milk, cheese, and yogurt.
- Talk to your doctor about taking an iodine supplement, especially if you are pregnant or breastfeeding.
How Much Iodine Do You Need?
Below are the values of Iodine recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 110 mcg |
| Infants 7–12 months | 130 mcg |
| Children 1–8 years | 90 mcg |
| Children 9–13 years | 120 mcg |
| Teens 14–18 years | 150 mcg |
| Adults | 150 mcg |
| Pregnant teens and women | 220 mcg |
| Breastfeeding teens and women | 290 mcg |
Can You Take Too Much Iodine?
Yes, you can take too much iodine. Iodine toxicity is rare, but it can occur in people who take high doses of iodine supplements or who are exposed to high levels of iodine in their environment.
The upper tolerable limit for iodine intake for adults is 1,100 micrograms per day. However, even lower levels of iodine can be harmful for people with certain medical conditions, such as thyroid disease.
Iodine in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = NR | No data from reliable source |
| Amaranth | NR |
| Arugula | NR |
| Basil | NR |
| Beet | NR |
| Bok Choy | 0% |
| Borage | NR |
| Broccoli | NR |
| Brussel Sprouts | NR |
| Buckwheat | NR |
| Cabbage | NR |
| Carrot | NR |
| Cauliflower | NR |
| Celery | NR |
| Chervil | NR |
| Chives, Garlic | NR |
| Cilantro | NR |
| Cress, Upland | NR |
| Dill | NR |
| Endive | NR |
| Fennel | NR |
| Fenugreek | NR |
| Kale | NR |
| Kohlrabi | NR |
| Leek | NR |
| Lettuce | NR |
| Lovage | NR |
| Mustard | NR |
| Nasturtium | NR |
| Onions | NR |
| Parsley | NR |
| Pea | NR |
| Radish | NR |
| Shungiku | NR |
| Sorrel | NR |
| Spinach | 3% |
| Sunflower | NR |
| Swiss Chard | NR |
| Tat Soi | NR |
| Tokyo Bekana | NR |
| Turnip | NR |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Iodine based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Iodine
Click here for more information on Iodine from the National Institute of Health.
