101 | 3 Places to Get Your Iodine on a Plant-Based Diet

Are you plant-based eating, but wonder if there are nutrients you need to be concerned about? You already know that protein, iron and calcium are important building blocks for the body. But what about micronutrients like iodine – do you need to worry about that?

 

That’s what we’re going to talk about today. In this episode, let’s look at the importance of iodine for our bodies and some practical ways you can ensure you’re meeting your iodine needs, as you are eating plant-based. This way, you’ll have clear guidance moving forward and can enjoy the BEST nutrition on a plant-based diet. Ready? Meet me on the inside!

 

 

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Have a question about plant-based diets that you would like answered on the Plant Based Eating Made Easy Podcast? Send it by email ([e-mail]) or submit it by a voice message here: www.speakpipe.com/plantnourished

 

 

 

 

[Plantbased Eating, Plant Based Nutrition, Vegan, Transition Tips, Whole Foods, Optimal Nutrition, Supplements, Food Sources, Iodine-Rich Foods]

 

Episode Transcript

(00:01):
Are you plant-based eating, butwonder if there are nutrients
you need to be concerned about?
Maybe you haven't started your transitionyet, but worry about missing out on
key nutrients, and don't know how tomake sure you'll be getting all the
nutrition you need eating this new way.
You already know that certain nutrientslike protein, iron, and calcium are

(00:23):
important building blocks for the body.
But what about micronutrients like iodine?
Do you need to worry about that?
That's what we're goingto be talking about today.
In this episode, let's look atthe importance of iodine for our
bodies, and then some practical waysyou can ensure you're meeting your
needs as you're eating plant-based.

(00:45):
This way, you'll have clear guidancemoving forward and can enjoy the
best nutrition on a plant-based diet.
Ready?
Meet me on the inside.
Welcome to the Plant BasedEating Made Easy Podcast.
I'm your host, Anna Tseng, plant-basedRegistered Dietitian and Transition Coach.

(01:06):
Hi Friend, do you want to regain yourhealth with plant-based eating but feel
overwhelmed and lost about how to do it?
Do you feel it'll be hard to changeyour meat-heavy diet and impossible
with working, running the home,or chasing after the grandkids?
If so, you're in the right place.
Here you'll find simple strategies,clear nutrition guidance and

(01:27):
practical tips to help you thriveplant-powered with more energy.
So, if you're ready to ditchthe guesswork and transform
your health the stress-free way.
Cozy up now with a hot cup of tea orlisten while you walk and let me show
you how doable plant-based eating can be.
Let's do this!

(01:49):
Over the years, I've seen a similartrend in some of my coaching clients.
Before beginning to work together, somehave already bought quite a number of
cookbooks and plant-based diet info books.
I remember one or two who even showedme visually the stack of diet -related
books and cookbooks collected intheir short plant-based diet journeys.

(02:10):
So these clients already come with somebasic knowledge about a plant-based diet.
Yet, they are still struggling to makea successful switch to this lifestyle
to reach health and weight goals.
And it usually turns out that thereare one or more key elements missing.
For some, it was a lack ofknowledge on how to put together

(02:32):
filling plant-based meals.
For others, it was lacking smartstrategies to beat cravings or to
sustain plant-based eating in themidst of a busy life and schedule.
For still others, it was a lackof affordable, simple, and quick
to make tasty plant-based recipes.

(02:52):
But once they came to me, it wasusually easy to troubleshoot and
identify their key transition issues,then work with them to overcome it so
they can successfully move forward.
Friend, if you're struggling to getstarted or have hit a roadblock in your
transition, don't just stay stuck there.

(03:12):
It's not worth the needless frustration,emotional energy, and stress trying
to figure it out all by yourself.
Reach out to me [e-mail] so we can
work to overcome it together, or seethe contact links in the show notes.
I want to give you the support andguidance you need to reach your

(03:34):
health and weight goals this year.
And like I tell my clients, if I don'tknow, I won't be able to help them.
So, it is the same with you.
Let's connect!
Now let's get into today's topic.
Sometimes, when we're starting a wholenew way of eating and living, it's hard

(03:55):
not to feel lost and unsure, especiallywhen it comes to plant-based eating.
One big question may be this, "How doI eat in order to get the best health
and nutrition?" And occasionally, I getposts asking specifically about iodine.
A few weeks ago, this was exactly whatI saw posted in my Free Beginners for

(04:19):
Plant Based Diet Success Facebook group.
A member shared this.
She said, "I have been onthis diet for six months.
I recently found out that mythyroid is out of balance and
the root cause is lack of iodine.
Iodine is found in milk, cheese,shrimp, etc., all the things

(04:39):
not included in this diet.
What do y'all do to supplement forthis element?" I'm sure others
may have questions like this.
So that's why I broughtthis topic onto the podcast.
Let's look more closelyat this micronutrient now.
First, what is iodine?

(04:59):
Iodine is a trace element thatour body needs in order to
perform many critical functions.
Perhaps the most familiar functionof iodine is how it acts as a key
component of thyroid hormones.
We then depend on thyroid hormonesto regulate biochemical reactions
like protein synthesis, enzymeactivity, and metabolic activity.

(05:23):
Iodine may also play arole in immune response.
It is naturally present in some foods andis also available as a dietary supplement.
Iodine may also be addedinto some types of salt.
Soil can contain iodine, but tovarying amounts depending on location,
and this naturally then affectsthe iodine content of crops grown.

(05:48):
Now let's look at asecond aspect of iodine.
How much does one need?
This really varies depending onthe age and stage of life you are
in, but for those 14 years of ageand older, the Recommended Dietary
Allowance, or RDA, is 150 micrograms.
However, if you are pregnant, theRDA increases to 220 micrograms,

(06:14):
and if you are lactating, itincreases to 290 micrograms.
Iodine deficiency can not only negativelyimpact thyroid hormone production,
but also growth and developmentand result in significant cognitive
impairments in infants and children.
That's why it's important to ensureadequate iodine status, especially

(06:37):
if you are on a plant-based diet.
Now let's look at where to getiodine on a plant-based diet.
As it turns out, Seaweed is one of thebest plant-based food sources of iodine.
But the iodine content in seaweed can bevariable due to different factors like the
time of year the seaweed was harvested,its location, the type or species of

(07:01):
seaweed harvested, and what the weatherconditions are like in the growing area.
Know that some types of seaweed like kelpcome highly concentrated in iodine, so it
is not recommended as an iodine source.
Instead, the best kinds of seaweedto get your iodine from are from
nori, dulse flakes, or arame.

(07:24):
Arame is a member of the kelp family ofsea vegetables, like wakame and kombu.
The amounts you would need are not a lot.
It would either be two sheets ofnori a day, the kind used for sushi
rolls, or a teaspoon of dried arame,or a teaspoon of dulse flakes.
Another option is to enjoy onetablespoon of a seaweed salad daily.

(07:49):
The dried arame can be added intosoups, while the dulse flakes can be
sprinkled onto rice, salads, or soups.
The seaweed salad can be enjoyedas is, just like the nori sheets.
But if you include salt in your diet, thenknow that iodized salt is also an option.
You can even buy sea salt thathas been iodized, which should be

(08:12):
evident from the product label.
But aside from food sources,know that iodine supplements
may be an option as well.
I hope you see that there are many optionsyou can choose from to help you meet your
daily iodine needs on a plant-based diet.
So today we looked at threekey aspects regarding iodine.

(08:33):
On this podcast, you learned that iodineis a trace element needed for many
functions within our bodies, the amountone needs, and what some good sources
of iodine are on a plant-based diet.
Now here's an action step you can take.
If you haven't had a chance to tryarame, those flakes, nori sheets, or

(08:55):
seaweed salad, I hope you will ventureto give one or more of them a try soon.
Remember Friend, I'm here to helpyou reach the best nutrition and
health on a plant-based diet.
So reach out to me [e-mail] or
see the contact links in theshow notes, so we can look at
your specific situation together.

(09:18):
With the right guidance and support,you can thrive on a plant-powered
lifestyle and reach the besthealth for your remaining years.
So let's connect!
Thank you for listening to the PlantBased Eating Made Easy Podcast.
If this podcast has helped you,please rate and leave a written

(09:38):
review on the Apple PodcastApp or iTunes to let me know.
Nothing will lift me up more than toread your review and see how this podcast
has made a difference in your life.
I also pick reviews to read on this showso your review could be one of them.
Come connect with me in my freeFacebook community group, Beginners
for Plant Based Diet Success.

(10:00):
Just go to bit.ly/pbdietsuccess.
That's B I T dot L Y forwardslash pb diet success.
You can also subscribe and followthis podcast to get notified
when a new episode goes live.
Signing off now, this is Anna, andI wish you the best health always.