In last week’s article we reviewed the top causes of Iodine deficiencies and how to avoid them. This week, I detail iodine binders found in food, the richest food sources of iodine, recipes, testing and supplementation.
Iodine binders found in food
Goitrogenic substances bind to iodine and disrupt normal thyroid function. Studies have shown (see ref below) that goitrogens have a significant role in influencing iodine and brain development. Goitroegns are found in predominately in the Brassica also known as the Cruciferous family of vegetables. They include:
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chinese Broccoli
- Collards
- Kale
- Kohlrabi
- Mustard greens
- Rutabaga
- Turnip
- Daikon
- Red radish
- Watercress
Other foods, which contain goitrogens are: millet, cassava, peaches, peanuts, pine nuts, spinach, strawberries, sweet potato, flaxseed, pears, bamboo shoots and soy.
Soy, unless it is fermented using traditional methods is best avoided at the best of times. The Weston A Price Foundation expresses it best here.
Cooking partially inactivates goitrogens but if a client of mine presents with an underactive thyroid or iodine deficiency, I limit their consumption of these foods.
Important Note:
- Raw juicing often includes goitrogenic vegetables like kale and spinach, and these juices end up providing highly concentrated amounts of thyroid disrupting ingredients.
- Soy and millet, even when cooked do not inactivate goitrogens.
There are also some medications that have goitrogenic effects. Ask your GP.
Best sources of iodine in food:
Seaweed, seafood and plants grown in iodine rich soils. Seaweeds such as Wakame, Nori and Kombu present as having the highest sources. Seaweeds are also rich in many other vitamins and minerals. A very interesting analysis of Iodine consumption in Japan reveals a link to their excellent health which includes a long life span and lower rate of certain cancers. Read more here
Seaweed Recipes (iodine rich)
Always begin with certified organic seaweed. This can be purchased from health food stores and some supermarkets. It is available in a dried form as sheets or dried powder, flakes or partially whole. Prepare seaweed before eating or cooking by soaking it. Nori is a notable exception. Soak dried seaweed in a large bowl of warm water until it is tender. It only takes a few minutes.
Quick seaweed soup
Ingredients all organic:
-6 cups water or bone stock
-1/2 cup seaweed flake eg wakame
-1 leek, finely sliced
-1 tablespoon fresh ginger, grated
-2 stalks celery, diced
-1 small zucchini, diced
-2 carrots, diced
-1 tablespoon coconut oil
-4 tablespoon miso paste
-Celtic sea salt to taste (though seaweed is naturally salty)
Method:
Soak seaweeds in water or stock while preparing the remaining ingredients. Heat liquid to almost boiling and add all ingredients including the seaweed. Simmer until vegetables are just cooked.
Other quick seaweed recipes:
- Seaweed salad. Add soaked seaweed to salad leaves, tomato, cucumber and grated carrot. Make a dressing with apple cider vinegar, sesame seed or coconut oil, Celtic sea salt and toasted sesame seeds.
- Add seaweed to stews to fortify with extra nutrients.
- Add finely chopped seaweed to make an Iodine rich Pineapple Coconut Smoothie: Scoop out the flesh and water of a young coconut. Put into a blender and add 1 cup of freshly cut pineapple, 1-2 raw eggs, 3 tablespoons of chopped seaweed (pre soak and rinse before use) and 1 lime juiced. Whiz and serve.
How to test for Iodine
The measurement of urinary iodine provides an accurate approximation of dietary iodine intake in view of the fact that the majority of iodine ingested (~90%) is excreted via the urine. See your GP for testing.
Iodine supplements
They are available as liquid iodine – Potassium iodide or in the form of supplements such as kelp: tablets, capsules or herbal tincture. Your health practitioner will determine which is the best form and dose. This will depend on your iodine levels and thyroid dysfunction.
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