IODINE: The Essential Mineral for a Healthy Body and Mind
Iodine is one of the most vital trace minerals required by the human body. Though the total amount present in our body is only 10–12 milligrams, it plays a critical role in maintaining thyroid function, energy production, and brain development. Without iodine, life is impossible — every cell depends on it for energy and growth.
Importance of Iodine in the Body
Iodine is essential for the thyroid gland, which regulates metabolism, growth, and energy levels. The thyroid uses iodine to produce thyroxine (T4) and triiodothyronine (T3) — hormones that influence nearly every organ in the body.
Key functions of iodine include:
- Maintaining a healthy thyroid gland
- Supporting metabolism and energy production
- Reducing stress and calming the mind
- Keeping skin, hair, teeth, and nails healthy
- Aiding cholesterol metabolism and preventing artery hardening
- Supporting mental alertness and brain development
Symptoms and Effects of Iodine Deficiency
An iodine deficiency can have serious consequences on health. When the thyroid doesn’t get enough iodine, it cannot produce sufficient hormones, leading to goiter (swelling of the neck) and hypothyroidism.
Common effects of iodine deficiency:
- Swelling of the thyroid gland
- Fatigue and weight gain
- Slow mental reactions
- Hardening of the arteries
- Dry skin and hair loss
- Risk of obesity and depression
In 1989, Dr. Hegel and Mann, in their study published in the Journal of Nutrition (USA), confirmed that iodine deficiency is the main cause of mental deficiencies in humans.
Iodized Salt and Global Iodine Control Programs
The simplest way to prevent iodine deficiency is by consuming iodized salt.
In 1953, Dr. Krsic of the University of Zagreb observed that introducing iodized salt drastically reduced goiter cases in Yugoslavia.
To strengthen global efforts, the International Council for the Control of Iodine Deficiency Disorders (ICCIDD) was established in 1986 with support from NEWSAF and the Australian government. India also implemented a comprehensive iodized salt policy before 1992, which helped control goiter and other thyroid-related diseases nationwide.
Foods Rich in Iodine
A balanced diet containing iodine-rich foods helps maintain healthy levels naturally.
Top iodine-rich foods include:
- Seafoods: Cod, tuna, shrimp, seaweed
- Vegetables: Radish, asparagus, carrots, tomatoes, spinach, potatoes, peas, mushrooms, lettuce, onions
- Fruits: Bananas, strawberries
- Animal sources: Egg yolk, milk, cheese, cod-liver oil
Iodine Excess — A Word of Caution
While iodine is vital, too much iodine can also cause problems such as nasal moisture and thyroid imbalance.
Chlorine in drinking water may remove excess iodine from the body, leading to fluctuations in iodine levels.
Final Thoughts
Iodine may be a trace mineral, but its impact on health is profound. It ensures proper thyroid function, maintains energy balance, and supports brain performance. Consuming iodized salt and iodine-rich foods is the easiest way to stay healthy and prevent deficiency-related disorders.
FAQs About Iodine
Iodine helps the thyroid gland produce hormones that control metabolism, energy, and brain development.
Symptoms include fatigue, weight gain, swelling of the neck (goiter), and dry skin. A thyroid function test can confirm it.
Seafood, dairy products, eggs, and iodized salt are excellent sources.
Yes, excess iodine may cause thyroid dysfunction or nasal irritation, so it should be consumed in moderation.
India implemented a national iodized salt policy before 1992 to fight iodine deficiency.