Iodine is key for the proper function of the thyroid hormones, which regulate many important aspects essential for life.
• During pregnancy it’s important to consume enough iodine for proper development of the baby’s central nervous system (brain). • When you’re pregnant the recommendation is to consume 220 mcg of iodine per day.¹ To help ensure that you meet this, the American Thyroid Association² and the American Academy of Pediatrics³ recommends taking a supplement with at least 150 micrograms of iodine daily (in the form of potassium iodine) during preconception, pregnancy, and while breastfeeding. • You can get iodine from foods of course as well, but interestingly the amount of iodine found in plants (aka fruits and veggies) varies depending on the iodine content of the soil, fertilizer, and watering practices. This then impacts the amount of iodine animals get from their diet and therefore impacts the amount of iodine that can be found in meat products. • Estimated amount of iodine in some food sources⁴ : 1g seaweed …but varies greatly! Anywhere from 16mcg to nearly 3,000mcg 3oz cod 🐟 = 99mcg 1cup plain low-fat yogurt = 75mcg 1/4tsp iodized salt = 71mcg 1cup reduced fat milk = 56mcg 1 large egg = 24mcg • Eating a balanced diet during pregnancy to get you and your growing 👶🏼 all the needed nutrition is key! If you’re looking to add a prenatal supplement to your routine I really like the Thorne Prenatal. Just sharing what I like, I don’t get any money if you use this link, but you do get a discount (discount shows up when you check out). • 💡 Pro Tip: check if your HSA/FSA account will reimburse your prenatals! 💵 _____ ¹ RDA ² American Thyroid Association. ³ Leung, Angela M., et al. "AAP recommendations on iodine nutrition during pregnancy and lactation." Pediatrics 134.4 (2014): e1282-e1282. ⁴ NIH Iodine fact sheet © Elieke Kearns, PhD, RD and Nosh.it Food Facts, 2021. Unauthorized use and/or duplication of this content and/or photos without express and written permission from this site’s author is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Elieke Kearns, PhD, RD and Nosh.it Food Facts with appropriate and specific direction to the original content.
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