As a vegan, you may be more concerned about experiencing protein deficiency than being short on iodine in the body. That greater concern is understandable because you can easily have a shortage of protein in your body and because the deficiency is more documented. The same possible shortage applies to iodine from plant-based food items as well. This is to say, you may also fear experiencing iodine deficiency in the event of being a plant-based dieter or vegan.
Now, in what ways can you keep yourself from being iodine deficient? Here is a list of these ways, according to the nonprofit organization named ‘People for the Ethical Treatment of Animals’. Before discussing these ways, let us look at what iodine is, why it is important, plus how much of it may your body require.
What Is Iodine? Why Does It Matter?
As you might already know, iodine is among the many different minerals in food items. The mineral can aid your body in not only making thyroid hormones but also regulating your metabolism. Iodine can have an effect on the development of fetal skeletal, infant skeletal, plus the central nervous system. The body requires iodine as a form of nutrient, so all types of people should make it a part of their diet. The same goes for vegan diet followers, too.
How Much Iodine Do I Require?
It depends on many different factors, including age and your health condition. On average, an adult will require about 150 micrograms of iodine daily. On that note, let us look at some of the fully plant-based food options for iodine are.
What To Consider Consuming For Enough Iodine
Kelp Or Seaweed Tablets
Are you aware that chemists found iodine at the time of taking salt out of seaweed? It is easier to have the nutrient through vegan kelp/seaweed tablets. Just like other vitamins, you should confirm that the tablet you choose has enough iodine and that it is not tested on animals. To verify the latter, you may check for the same on the online database of PETA.
Vegan Forms Of Vitamins
An easy means to be sure of getting sufficient iodine is by finding a vegan-type multivitamin product with iodine or taking a vitamin tablet containing it. Just avoid exceeding the maximum amount of iodine that you can tolerate daily. According to many sources online, that upper limit is 1,100 micrograms for grown-ups. You can search on Google to discover how much it may be for you, according to your age.
Does the supplement product come with any ingredient you are not aware of? If yes, check its label to confirm that the ingredients are derived from plants. Besides, you may want to confirm that the supplement is not tested on any animal if you can do so. A simple search on Google may not yield you that animal-related piece of information, whereas PETA’s database may provide it.
Nevertheless, it is not that consuming that tested product will always result in you ending your vegan lifestyle. Why? Because the definition of veganism itself will tell you to strictly follow the lifestyle rules only as far as possible.
Using Iodized Salt
Table salt fortified with iodine is among the most common and easiest ways of having this mineral in enough quantities. The recommended intake of the product for grown-ups is still 150 micrograms, but it may be different for you depending on your age. Granted that you are an adult, you would require three-quarters of one teaspoon of the salt to have that 150-microgram dose each day. Find ways of including iodine in your meals, at the same time as being kind to animals.
The veggie products like kelp, kombu, nori, arame, and wakame can all offer you ample iodine each day. Common vegan-type thickeners like agar-agar and carrageenan also contain iodine. The iodine levels in sea veggies may vary, so it is not an absolute must to consume these products daily.
Are you a plant-based dieter? If yes, you might think of consuming fish for enough iodine. Fish flesh also contains it, but heavy metals such as mercury can accumulate in this form of flesh. This means you could end up having a severe health condition after consuming the product containing traces of those heavy metals. Therefore, it would be a better idea to get this nutrient through the same source or two.
Vitamin-Fortified Food Items
Young cow’s milk may have acne-causing hormones and cholesterol, so seek a fortified form of plant-based milk. Certain manufacturers fortify vegan-friendly bread products with iodine, too, usually as added salt. Check its label to discover whether the specific vegan food item you are planning to buy, contains iodine. If the product has iodine, then also be sure to look at the quantity of the latter in it.