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11 Surprising Benefits of Iodine

What is iodine?

Also called iodide, iodine is a type of mineral that is naturally found in the earth’s soil and ocean waters. Many salt water and plant-based foods contain iodine, and this mineral is most-widely available in iodized salt.

It is important to get enough iodine in the diet. It regulates hormones, fetal development, and more.

If your iodine levels are low, your doctor might recommend supplementation. You should not take supplements without checking with your doctor first.

Read on to learn more about the uses and side effects of iodine, plus recommended daily amounts by age.

11 uses of iodine

Iodine is considered an essential mineral for our bodies. It is particularly important during pregnancy, and exposure in the womb may even help prevent certain health conditions later in life.

The following is a list of some of the most important uses and how they benefit the body.

1. Promoting thyroid health

Iodine plays a vital role in thyroid health. Your thyroid gland, which is located at the base of the front of your neck, helps regulate hormone production. These hormones control your metabolism, heart health, and more.

To make thyroid hormones, your thyroid takes up iodine in small amounts. Without iodine, thyroid hormone production can decrease. A “low” or underactive thyroid gland can lead to a condition called hypothyroidism.

Given the wide availability of iodine in western diets, thyroid health is not typically impacted by low iodine levels in the United States.

You can get enough iodine from your diet by eating dairy products, fortified foods, and salt water fish. Iodine is also available in plant foods that grow in naturally iodine-rich soil. You also can get the mineral by seasoning your food with iodized salt.

While iodine promotes overall thyroid health, too much iodine can have a negative effect on the thyroid gland. That is why you should not take iodine supplements without your doctor’s recommendation.

2. Reducing risk for some goiters

A goiter is an enlarged thyroid gland. Your thyroid may become enlarged as a result from either hypothyroidism or hyperthyroidism. Hyperthyroidism is an overactive thyroid gland.

Non-cancerous thyroid nodules (cysts) can also cause thyroid gland enlargement.

Sometimes a goiter develops as a direct response to iodine deficiency. This is the most common cause of goiter worldwide, though it’s not as common a cause in the United States and other countries with access to iodine-rich foods.

Iodine-induced goiters may be reversed by adding iodine-rich foods or supplements in the diet.

3. Managing overactive thyroid gland

Your doctor may recommend a special type of iodine called radioactive iodine to treat an overactive thyroid gland. Also called radioiodine, this medication is taken by mouth. It is used to destroy extra thyroid cells to help reduce excessive amounts of thyroid hormone.

The risk with radioactive iodine is that it can destroy too many thyroid cells. This can decrease the amount of hormone production, leading to hypothyroidism. For this reason, radioactive iodine is usually only recommended after anti-thyroid drugs have failed.

Radioactive iodine is not the same thing as iodine supplements. You should never take iodine supplements for hyperthyroidism.

4. Treating thyroid cancer

Radioiodine may also be a possible treatment option for thyroid cancer. It works in much the same way as hyperthyroid treatment.

When you take radioactive iodine orally, the medication destroys thyroid cells, including cancerous ones. It may be used as a treatment following thyroid surgery to make sure all cancerous cells have been removed from the body.

According to the American Cancer Society, radioactive iodine treatments significantly improve the chances of survival for people with thyroid cancer.

5. Neurodevelopment during pregnancy

You need more iodine in pregnancy. That is because iodine intake during pregnancy is linked to brain development in fetuses. One reviewTrusted Source found that babies whose birth mothers had an iodine deficiency during pregnancy were more likely to grow up with lower IQ’s and other intellectual delays.

The recommended daily intakeTrusted Source of iodine during pregnancy is 220 mcg. By comparison, the recommended amount in non-pregnant adults is 150 mcg a day.

If you are pregnant, ask your doctor about iodine supplementation, especially if your prenatal vitamin does not have iodine (many do not). Iodine supplements may also be necessary if you are deficient in the mineral.

You will also need to continue monitoring your iodine intake if you are breastfeeding. The recommended daily amount of iodine while nursing is 290 mcg. That is because the iodine you take up from diet and supplementation is transferred via breast milk to your nursing infant. This is a crucial brain developmental period, so infants need 110 mcg per day until they have reached 6 months of ageTrusted Source.

6. Improving cognitive function

The same neurological benefits of iodine during pregnancy may extend to healthy brain function during childhood. This also includes a reduced riskTrusted Source of intellectual disability.

It is likely your child gets all the iodine they need through their diet, but if you have any questions about their iodine intake, talk to their pediatrician.

7. Improving birth weight

As with brain development, iodine during pregnancy is associated with a healthy birth weight. One studyTrusted Source of pregnant women with goiters found that 400 mg of iodine taken daily for six to eight weeks was helpful in correcting goiters related to iodine deficiency. In turn, there was an overall improvement in birth weight in newborns.

While iodine intake can impact a baby’s birth weight and overall development, it is important to note that the above study focused on women in developing areas who were already deficient in iron.

Unless your doctor has determined you are iodine deficient, taking supplements are not likely to impact your baby’s weight at birth. In fact, taking iodine unnecessarily can cause health issues.

8. May help treat fibrocystic breast disease

It is possible that iodine supplements or medications can help treat fibrocystic breast disease. This non-cancerous condition is most common in women of reproductive age, and it can cause painful breast lumps.

Although there is some promise that iodine might help with fibrocystic breast cysts, you should not attempt self-treatment. Only take iodine for this condition if your doctor specifically recommends it. Otherwise, you could be at risk of side effects from iodine toxicity.

9. Disinfecting water

Iodine is just one method of water disinfection. This may be especially helpful if you do not have access to potable water due to traveling or effects from a natural disaster.

Two percent liquid iodine tincture may be added to water in five-drop increments per one quart of clear water. If the water is cloudy, add ten drops per quart.

Iodine tablets may also be used, but the instructions can vary by manufacturer.

Despite the role iodine can play in disinfecting drinking water, there is also some concerns that it can increase total iodine intake in humans and lead to adverse health effects. Total iodine intake should not exceed 2 mg per dayTrusted Source.

10. Protection from nuclear fallout

In the case of nuclear emergencies, the Centers for Disease Control and Prevention recommends the use of potassium iodide (KI) to protect the thyroid gland from radiation injuries. These are available in tablet and liquid formulas.

While not completely foolproof, the sooner KI is taken, the better the thyroid is thought to be protected in the event of this kind of emergency.

There are serious risks associated with KI, including gastrointestinal upset, inflammation, and allergic reaction. You are also at increased risk for thyroid disease. Your risk for complications is higher if you already have thyroid disease.

11. Treating infections

Iodine can be used topically in a liquid form to help treat and prevent infections. It works by killing bacteria in and around mild cuts and scrapes.

Topical iodine should not be used on newborn babies. It should also not be used for deep cuts, animal bites, or burns.

Follow directions on the packaging for dosage information, and do not use for more than 10 days unless directed by your doctor.

How much iodine do you need?

To reduce our risk for iodine deficiency, the National Institutes of HealthTrusted Source (NIH) has the following recommendations for daily intake based on age:

Age	Daily recommended amount in micrograms (mcg)
birth–6 months	110 mcg
infants between 7–12 months	130 mcg
children 1–8 years old	90 mcg
children 9–13 years old	120 mcg
adults and teens, 14 and older	150 mcg
pregnant women	220 mcg
nursing women	290 mcg

 

Side effects of iodine

Possible side effects from too much iodine include:

• nausea or vomiting
• diarrhea
• fever
• burning sensations in the throat and mouth
• stomach pain

In more severe cases, iodine toxicity may lead to coma.

You should not take iodine if you have a thyroid condition, unless recommended by your doctor.

Young children and the elderly are more prone to iodine side effects.

Symptoms of iodine deficiency

Iodine deficiency can only be diagnosed via urine tests.

The symptoms of low iodine levels are primarily detected through thyroid symptoms, such as:

• a visible goiter
• thyroid gland that’s painful or tender to the touch
• breathing difficulties, especially when lying down
• difficulty swallowing
• fatigue
• extreme feelings of coldness, despite normal temperatures
• hair loss
• depression
• brain fog
• unintentional weight gain

 

Who should take iodine?

Your doctor might recommend iodine supplements if your levels are low. The only way to know for certain is by checking your levels through a urine test. After that point, your doctor may recommend a supplement.

Iodine is available in stronger formulas through a prescription. However, these are used for serious health conditions only. For example, your doctor may recommend prescription-strength iodine if you have been exposed to radiation or have an overactive thyroid gland.

If you suspect you need iodine support, check with your doctor to see if you are a candidate.

 

The Role of Iodine in Cardiovascular Health

Iodine and iodine-rich foods enjoy a long history as natural therapies for hypertension and cardiovascular disease. Even when no overt symptoms are evident, hypothyroidism can contribute to heart disease and stroke, and it increases the risk of death from these conditions.

Thyroid dysfunction creates unfavorable disturbances in lipid profiles, elevating low-density lipoprotein (LDL) and total cholesterol levels and raising the risk of atherosclerosis. Hypothyroidism also weakens the heart muscle, causing it to “squeeze” less firmly with each contraction; it can cause cardiac arrhythmias as well. 

These effects may not be evident at rest but become important during moderate exercise. Low thyroid function is also associated with higher waist-to-hip ratios, an obesity-related risk factor for cardiovascular disease.

Restoring normal thyroid function helps reverse multiple cardiovascular risk factors, most notably adverse lipid profiles. Yet mainstream medicine has traditionally used thyroid hormone treatment, which may be dangerous if its over-drives an already weakened heart.

Iodine therapy shows promise in safely and effectively modulating these health concerns.

 

Iodine Protects Against Stomach Cancer[BK1] 

The thyroid gland, breast tissue, and portions of the digestive tract share similarities in that all of them contain a rich concentration of iodine.  Stomach lining cells in particular concentrate iodine, capitalizing on its antioxidant effects.

This has led medical researchers to investigate whether iodine deficiency plays a role in cancers of the digestive tract.

They found that people living in iodine-deficient areas of the world are not only prone to iodine-deficiency goiters, but also have higher rates of stomach cancers.  Stomach cancer patients in a landlocked area of Iran were 2.5 times as likely to have severe iodine deficiency than control patients.  

Gastric cancer is the most common cancer in parts of northeastern Turkey where iodine deficiency is common, and iodine levels in gastric cancer tissue were markedly lower than those in surrounding healthy tissue.

Increased iodine intake has been strongly correlated with a reduction in stomach cancer rates in recent years.

 

Iodine from the sea:  The most effective natural form

Earth's oceans are the main source of iodine on the planet, and nowhere is iodine as highly concentrated as in seaweed. Seaweeds such as kelp and bladderwrack can concentrate and storing iodine at high level.  Scientists speculate that these primitive plants accumulate iodine to protect themselves from oxidative stress in the open ocean. Humans can reap the benefits of this natural process because the iodine in the seaweeds is in the most biologically available form, making it ideal for consumption.

 

In Summary

Iodine is an essential nutrient. People with access to iodized salt, seafood, and certain vegetables can get enough iodine from their diet.

Iodine is critical to healthy thyroid function. Its deficiency can cause weight gain, low energy, depression, cardiovascular disease, cognitive decline, and a variety of cancers.

Yet rates of iodine deficiency have reached epidemic levels, increasing fourfold over the past 40 years. A startling 74% of normal, “healthy” adults may no longer be consuming enough.

Recent scientific analysis reveals that many commercial table salt brands now contain inadequate amounts of iodine. Emerging evidence points to the severe impact of low iodine on a wide range of health issues, including increased risks of breast cancer and fibrocystic breast diseases.

In some cases, you may need iodine supplementation to help reduce your risk for iodine deficiency, or as a treatment for certain medical conditions, such as underactive thyroid or goiter.

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What are the Benefits of Chia Seeds?

What are the Benefits of Chia Seeds?

Chia seeds are a popular superfood. They are known for their high protein content and ability to absorb liquid and swell, which makes them a good addition to recipes. Chia seeds are considered a 'super food' because they contain a large amount of nutrients, and they’re are an excellent source of:

•         Dietary fiber
•      Protein
•         Various micronutrients

But what exactly are chia seeds, and what other benefits do they offer?

What are Chia Seeds?

Chia seeds are the tiny black seeds of the Salvia hispanica plant, or chia plant. The chia plant is native to Guatemala and Mexico. The ancient Mayans and Aztecs ate these seeds to help maintain their strength and stamina.

Chia seeds have been used by the Moche, Chimu, Mochica, Cañari and Inca cultures of Peru, but their origin is uncertain. They're thought to have come from the desert regions of Mexico and Guatemala, although they were most likely originally cultivated in the Andes.

There are two types of chia seeds: black and white. The black seeds are the more widely available variety, and they're said to have a better flavor. They can also be stored in a cool place for up to two years.

Chia seeds can be eaten raw or cooked, and they can be sprinkled on cereal, yogurt, salad, or anything else you can think of.

There's no need to grind chia seeds. The seed is actually a fruit, and the white coating is made up of oil, protein, and fiber. All of these components are great for the body, and the seeds can be eaten whole.

We know that chia seeds are easy to eat and were once a staple in South and Central American diets. But, what other benefits do these tiny seeds offer?

The Benefits of Chia Seeds

Chia seeds are a great source of protein, fiber, and omega-3 fatty acids. They also contain calcium, iron and other essential nutrients. For such tiny little seeds, they pack a big nutrient punch.

There are many benefits to adding chia seeds to your diet.

Rich in Omega-3 Fatty Acids

These seeds provide you with omega-3 fatty acids. Omega-3 fatty acids are essential for brain and heart health. They also help reduce inflammation because they contain alpha-linolenic acid.

Omega-3 fatty acids are essential fatty acids, which means that your body can't produce them on its own, so you must obtain them through diet. They're found in fish and flax seeds, but chia seeds contain more omega-3s than either of them.

Plant-based omega-3s are hard to come by, which is why chia seeds are such a valuable addition to your diet. But one thing to note here is that chia seeds aren’t rich in DHA omega-3s, which is one of the most important types. Including them in a balanced diet that includes DHA-rich sources, like fatty fish, can help keep your brain and heart healthy.

Rich in Antioxidants

Chia seeds are also rich in antioxidants, which help to fight free radicals and prevent DNA damage.

Another great benefit of these antioxidants is that the protect the fats in the seed to prevent them from going rancid.

Great Source of Protein

Chia seeds are also a good source of protein. Protein is the building block of all cells and tissues in the body. It's also important for maintaining muscle mass and for proper brain function.

How do you know if you're getting enough protein? When you've eaten enough protein, you'll feel full and energized.

Eating just one ounce (about two tablespoons) of chia seeds will give you 4 grams of protein, so they’re a great way to add a little extra protein kick to your meals.

Great Source of Calcium

Chia seeds are also a good source of calcium. Calcium is an essential nutrient that helps build strong bones. Getting enough calcium helps prevent osteoporosis, a condition where the bones become weak and brittle.

One ounce of chia seeds contains 18% of the recommended daily amount of calcium.

High in Fiber

These seeds contain a type of soluble fiber called mucilage. Mucilage is a gel-like substance that helps slow down the absorption of food. This preserves the energy levels in your body and helps you feel full for longer.

A one ounce serving of chia seeds contains a whopping 11 grams of fiber. Doctors recommend consuming 25-30 grams of fiber per day from food. Most adults only get half the recommended amount. Chia seeds are a great way to bridge this gap and help you get all the fiber you need for the day.

Fiber is important for your health, and it helps feed the good bacteria in your gut.

Easy to Add to Your Diet

Unlike other types of seeds, chia seeds don't need to be ground for them to be digested. In fact, they can be eaten as is.

The seeds can be consumed by mixing them with water, juice or any other beverage. They can also be added to:

•        Yogurt
•        Smoothies
•        Oatmeal

May Help with Diabetes

Chia seeds are said to help reduce the symptoms of diabetes by slowing the absorption of sugar from your digestive tract. They do this by absorbing liquids and swelling up, which slows down the absorption of sugar.

Some studies have supported this claim. They found that consuming bread with chia seeds helped reduce blood sugar spikes after a meal compared to bread without chia seeds.

May Help with High Cholesterol and Promote Heart Health

Chia seeds have been shown to reduce cholesterol levels, and they may also help to prevent heart disease and strokes. They contain a high amount of both soluble and insoluble fiber, which helps to cleanse your digestive system and reduce the absorption of cholesterol.

Some research has shown that chia seeds can reduce blood pressure, a common risk factor for heart disease.

The Bottom Line

Chia seeds are gluten-free and non-GMO. They are a powerhouse of nutrients, and not only can they be eaten, but they can be used to make a gel that can be used in place of eggs or oil in recipes.

You can buy chia seeds in health food stores, online and in many supermarkets. They're usually available in the form of powder, oil or whole seeds, and they're often sold in combination with flax seeds.

Make sure to include chia seeds in your diet. These seeds can help improve your health and boost your energy levels throughout the day.

 

Dark Chocolate: Why This Treat is Better for Your Health Than You Think

 

Chocolate is a treat that many people have been told is bad for them. “It’s high in calories,” “it has too much sugar,” and “you should eat something healthier,” are just a few of the things people hear when they go to grab a piece of dark chocolate over a piece of fruit.

But it may be better to indulge in dark chocolate than you have been led to believe.

Dark Chocolate vs Milk Chocolate: What is the Difference?

Sadly, milk chocolate is quite different from dark chocolate. You need to make sure that if you are trying to eat dark chocolate for its health benefits, the chocolate is the right kind.

The differences are substantial:

•        Dark chocolate contains 50% to 90% cocoa solids and butter and sugar.
•        Milk chocolate contains 10% to 50% of the ingredients above and a form of milk.

If you buy the cheaper milk chocolate, you may also find additional ingredients, such as vegetable oils, colorings, and fats.

The cocoa is what really gives you the health benefits of dark chocolate.

You want to choose the chocolate that has the highest cocoa content because this is where you will consume the most flavonoids and reap the benefits of high antioxidant count.

What Health Benefits Does Dark Chocolate Have Anyway?

Dark chocolate is filled with antioxidants, which are good for you on their own, but there is so much more to eating this type of chocolate. A few of the benefits that most people do not realize come from this chocolate are:

Blood Flow Improvements

Blood flow can be improved, according to one study. The study found that this chocolate can stimulate the body’s endothelium. What is an endothelium? It is the artery’s lining that is responsible for the production of nitric oxide.

Nitric oxide plays an integral role in helping the arteries relax by lowering blood flow resistance.

There have been multiple additional studies that show dark chocolate can reduce blood pressure thanks to lowering blood flow resistance.

It should be noted that while a lot of studies have shown the possibility of improving blood flow and lowering pressure, more studies are needed to verify these claims.

Helps Fight Back Against “Bad” Cholesterol

Bad cholesterol, also known as LDL, is altered when consuming dark chocolate. In men with high cholesterol, cocoa was shown to decrease oxidized LDL cholesterol and improve “good” cholesterol known as HDL.

When LDL is oxidized, this means that it can cause damage to your tissues and arteries.

Dark chocolate was shown to reduce this bad cholesterol thanks to the powerful antioxidants found in chocolate. There is also evidence that chocolate will reduce insulin resistance, which is beneficial for people that are susceptible to diabetes or heart disease.

Reduce the Risk of Heart Disease

Speaking of heart disease, there is some evidence that the compounds in dark chocolate protect your heart against the oxidation of LDL. What does this mean anyway? It means:

•       Cholesterol is less likely to become lodged in your arteries
•        Death from heart disease may be reduced by 50%
•        Reduced calcified plaque in the arteries

One study linked consuming dark chocolate just twice per week with a reduction in calcified plaque in the arteries by as much as 32%. If you are thinking that you can consume more chocolate for even more benefits, you would be wrong.

The study found that consuming more chocolate did not have a greater impact on reducing calcified plaque.

But there was another study that suggests eating chocolate up to five times weekly was able to reduce the risk of heart disease by as much as 57%.

Improve Brain Function

Want to improve the blood flow to your brain? Chocolate can help. High-flavanol cocoa eaten over the course of five days was shown to improve the blood flow in the brain. Additional studies show that older people may be able to benefit from eating dark chocolate even more than younger people.

Studies on older adults found that dark chocolate was able to significantly improve cognitive function. The stimulating effects of cocoa are thought to be responsible for this improvement in brain function.

Loads of Other Dark Chocolate Benefits

The benefits that we have just covered are only some of the health benefits of eating dark chocolate. There are a lot of additional benefits, some that come from studies and some that you can experience after eating just a few pieces. These include:

•        Stimulating effect that helps you stay energized
•        High levels of magnesium and zinc
•        Improve your mood
•       Some evidence of metabolic improvement
•       May help improve gut health
•        May reduce the risk of certain cancers
•        Improves skin health

Dark chocolate is more than just a delicious treat –it is also a nice boost to your health. It is easy to walk into the store and pick up a milk chocolate that is low on cocoa content and high on milk and sugar, but your body will thank you for choosing dark chocolate instead.

How to Choose a Good Dark Chocolate

If you go into the grocery store, you will find dozens of chocolate bars to choose from with fancy packaging. It is tempting to try chocolate bars with creamy fillings or other added ingredients, but this is not the best way for you to choose a dark chocolate bar. Instead, you want to look for:

• Solid chocolate bars without all the goodies added in
• Cocoa concentrations of 70% or higher

If you see that the chocolate is made using “dutching” or is “alkalized,” it is going to lose a lot of its antioxidants in the process. In fact, studies show that you should be avoiding Dutched chocolate for this very reason.

A few additional points to keep in mind is that you should choose your dark chocolate responsibly, looking for chocolate that is:

•        Fair-trade
•        Organic

Organic chocolates have less exposure to chemicals and pesticides, which make their way into the cocoa. Fair-trade practices ensure that those that are growing and gathering the cocoa beans are compensated fairly.

Now, all that is left to do is eat a few small pieces of chocolate per day to experience the benefits of dark chocolate for yourself.  

Understand Cholestrol

For most of my life, I have suffered from high cholesterol so I have been doing a lot of research lately on healthy cholesterol levels and found very interesting facts on how to control and promote healthy levels with proper nutrition. So, I posted it on my blog. It explains what foods are good to control and lower your bad cholesterol, and how to promote healthy levels with diet and exercise. You can read it here:

https://sites.google.com/view/cure-for-high-cholesterol/home

Let me know what you think and I am looking forward to your comments and other natural solutions you may have.