YMCA Healthy Living Magazine, powered by n4 food and health Spring 2016 | Page 7

JOANNA BAKER, APD
An Accredited Practicing Dietitian and Registered Nurse, Joanna believes good food should
be simple to prepare and enjoyable to eat. At Everyday Nutrition she works with her patients
to develop realistic strategies that enable them to eat well, be well and feel great everyday,
leaving time and energy to focus on enjoying life. Learn more about Joanna at
www.everydaynutrition.com.au or www.n4foodandhealth.com

IODINE:

THE FORGOTTEN
NUTRIENT

You probably haven’t thought much about iodine, and you may not know that for the
past six years, commercial bread in Australia has been fortified with iodine, making it a
major source in our diets. Nutrition expert Joanna Baker explains more.

ince October 2009, it has been
mandatory for iodised salt to be
used in all yeasted bread in
Australia, meaning bread is now a major
source of iodine. Exceptions include
bread mixes and bread labelled as
‘organic’. This occurs in Australia and
New Zealand because the soil where we
grow our fruits and vegetables and graze
our livestock is very low in iodine; this
means our food supply also doesn’t
contain much iodine. This has resulted in
fairly high rates of iodine deficiency in
our general population. For example, the
Australian Institute of Health and Welfare
reported that prior to fortification up to
25% of teenage girls had inadequate
intake, and 43% of Australian adults
tested also demonstrated inadequate
intakes of iodine.

S

Why is iodine important?
Iodine is an essential trace mineral,
which is important for making thyroid
hormones. Low levels of iodine can
result in hypothyroidism or iodine
deficiency disorders (IDD). Thyroid
hormones regulate metabolism and are
important for normal growth and
development, particularly of the brain.
Goitre is an enlargement of the thyroid
gland and is common in adults with very
low levels of iodine in their diet.
Symptoms include dry skin, fatigue and
hair loss. Iodine requirements increase by
around 50% in pregnancy to support the
growth and development of the baby.
Low iodine intake in pregnancy can result

in learning difficulties, intellectual
disability or stunted growth. In Australia, it
is recommended that pregnant and
lactating women take a supplement
containing 150mcg iodine per day. If you
are concerned then to talk to your doctor
or an Accredited Practising Dietitian.

Dairy

How much iodine do we
need?

Supplementation

Over a lifetime only one teaspoon of
iodine is required; however, we don’t
store iodine so small regular intakes are
important. The National Health and
Medical Research Council recommend a
daily intake of 150mcg per day for adults
and 220mcg (150mcg supplemental) per
day for pregnant women.

Other food sources of iodine
In addition to bread, here are some
other common sources of iodine, which
may already be in your regular diet.

Seafood
Fresh fish, tinned fish, shellfish and
seaweed are all good sources of iodine.

Iodised salt
Iodine-fortified salt is widely available;
however, the use of salt in general has
decreased due to increased awareness
of health concerns, such as high blood
pressure. The increased availability of
gourmet salt products, such as ‘sea salt’
and ‘Himalayan pink salt’, which are
sometimes mistakenly spruiked as
healthier choices, has tended to reduce
the use of iodised salt.

Historically, milking equipment was
cleaned with iodine, which ensured
dairy as a source of iodine in the
Australian diet. This has now been
phased out however, so dairy products
are no longer as high in iodine.
An iodine supplement is assessed on
an individual basis, depending on your
specific requirements. Many pregnancy
and breastfeeding vitamins contain
iodine.
Note: it is recommended that pregnant
and breastfeeding women consult their
doctor before commencing
supplementation.
Iodine is important for general health
and wellbeing, and is particularly
important in pregnancy to support
growth and development of the baby.
Since most Australians get more than
enough salt in their diet, and
considering the health concerns of a
diet high in salt, it is not recommended
that you start adding salt to your food
just to increase your iodine. However, if
you are someone who limits the amount
of bread you eat, makes your own
bread (from a mix or from scratch), or
buys an ‘organic’ variety that is not
fortified with iodine, then you may want
to consider including other sources of
iodine in your diet; or if you are
concerned, consult your doctor or an
accredited practicing dietitian for
individualised advice.

SPRING 2016 YMCA HEALTHY LIVING MAGAZINE

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