Iodine is a vital mineral that everyone needs in their diet, regardless if you’re vegan or not. The average recommended iodine intake is 140 micrograms a day (for adults). Iodine is extremely important for creating thyroid hormones in the body. These hormones then contribute to the overall speed and efficiency of your cells. Here is how to find Vegan Iodine.
In general, plant foods are pretty low in iodine. The one exception is seaweed. The amount of iodine in fruits and vegetables directly correlates to the conditions the plants were grown in. If the soil was rich and nutritious, they’ll contain more iodine than produce that was grown in depleted soil. Vegetables that are grown near the sea will automatically have higher levels of iodine.
Iodine Deficiencies and Excess
If you have either too much or too little iron, it can cause an enlarged goiter in your neck. The best way to see what’s causing this is to get a blood test done. Iodine levels can also sometimes be measured by urine tests. Too much or too little iodine can result in either hypothyroidism or hyperthyroidism. If you’re experiencing any sort of thyroid malfunction, you might want to get tested for your iodine levels.
Best Sources of Iodine
Seaweed is the easiest way for vegans to get iodine. Eating just a couple sheets of nori a week can provide you with sufficient amounts. This can be in the form of vegan sushi, or even dulse flakes sprinkled onto a salad. You can also eat kelp noodles to get some iodine.
Iodized salt is another way that you could get iodine in your diet. Too much salt isn’t good for us, but if you’re going to use salt anyway, might as well use iodized!
Some plant milks are fortified with iodine which is another way to get it. You can tell if a non-dairy milk has iodine in it or not by looking at the ingredients, or at the nutritional label. If it contains iodine, you’ll see a higher percentage on the nutritional facts.
If you are concerned about your regular iodine intake, a vegan iodine supplement might be the best thing for you. By taking a supplement you can control the exact amount of iodine you consume, making sure that it’s not too much and not too little. You can also take a multivitamin which usually has iodine in it.
If you find that an iodine supplement has too much iodine for your personal needs, you can simply cut the tablet in half or into quarters even.
You can find vitamins and supplements in your local health food stores, some grocery stores, or online.
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