By Jane Marsh
Juggling family, work and personal time is no easy feat, especially when maintaining a healthy, plant-based diet. You’re probably already a pro at whipping up nutritious meals, but there’s one nutrient that might be slipping through the cracks – iodine.
This tiny but mighty mineral plays a huge role in your overall health, and ensuring you and your little ones get enough can be tricky when you’re focusing on plant-based foods. Explore why iodine is essential and how you can effortlessly incorporate it into your family’s meals.
Why Iodine Matters
Iodine is an often overlooked but essential ingredient in balanced meals. This nutrient might not get as much attention as calcium or iron, but it’s just as crucial for maintaining good health, especially on a plant-based diet.
Iodine is vital in producing thyroid hormones necessary for numerous bodily functions. These hormones influence everything from your heart rate to your metabolism. For children, sufficient intake of this mineral is essential for healthy growth and cognitive development.
Without enough iodine, you might experience symptoms like fatigue, dry skin, weight gain, hair loss and, in severe cases, a goiter or enlarged thyroid gland. Pregnant women with iodine deficiency can face serious complications, including pregnancy loss, infant and perinatal mortality, and developmental issues for their babies.
Iodine Sources on a Plant-Based Diet
If you’re on a plant-based diet, you might wonder where to get this nutrient since many traditional sources – such as fish and dairy – are off the table. Here are some plant-based sources to help you meet your iodine needs.
Seaweed
This plant is one of the best sources of iodine. Nori, dulse and kelp are great options. However, be cautious with kelp as it can be very high in this mineral.
Iodized Salt
A pinch of this type of salt in your daily cooking can make a big difference. Most table salts in the U.S. are iodized, but always check the label.
Fortified Foods
Some plant-based milks and yogurts are fortified with iodine. Again, checking the label is key.
Cranberries and Strawberries
These fruits contain good amounts of iodine and are a delicious and nutritious addition to your diet.
