It’s All Fine with Iodine

Have you ever checked the nutrition facts at the back of boxes, either due to boredom or deliberately because of health concerns? You might have come across the word “iodine” in there. Interestingly, that nutrient has so much to tell regarding everything it can do for your overall wellbeing.  

Iodine is an essential macronutrient that lets hormone synthesis happen in the thyroid gland. The hormones created in this process help regulate important bodily functions like metabolism, the utilization of enzymes for respiration and digestion, and many more. Too complex? Here’s a simpler way to put it: iodine is the secret ingredient that keeps our body working smoothly!

Now that you know how involved iodine is in your body, let’s get familiar with everything else it has to offer.   

As with any nutrient, or lack thereof, it’s easy to focus on the negatives. But let’s not do that today! Instead, let’s talk about the good news that come when you get enough iodine in your system. 

Kids can experience the benefits of iodine as early as conception—talk about having a good start! It helps with the brain and nervous system development. Expecting moms also reap the rewards of iodine as it helps avoid miscarriages, stillbirth, and preterm deliveries.

Iodine gives your organs a leg up in terms of protection. Adults have a lower chance of encountering brain damage, and thyroid conditions like hyperthyroidism and goiter when we get the right amount in our system. 

Did you know that the human body does not produce iodine naturally? This is why it’s important to get it regularly through your food. Having known this, the Philippine government helped the population by enacting Republic Act No. 8172, or “An Act for Salt Iodization Nationwide”, back in 1995. 90s kids will remember “Iodized Salt” as a prominent part of their childhood when salt makers started fortifying their goods with iodine.  

Aside from that, be sure to get more iodine from these sources: 

Fish, seaweed, shellfish, and crustaceans are packed with iodine. Take note of the following iodine-filled recipes:

1. Ensaladang lato: Lato, or sea grapes, is a type of seaweed that can be found in your local market. This recipe is an easy, tangy salad that’s refreshing to the palate.
2. Ginataang alimango: This recipe marries the sweet flavor of crab and the creaminess of coconut milk. The result is a hearty dish that pairs well with a cup of rice or two.
3. Paksiw na bangus: We’re completing the seafood list with this undeniably Filipino dish. This recipe has a lot of variations per region. This simple, straightforward dish calls for the basics: bangus or milkfish, vinegar, pepper corn and peppers. 

These contain high amounts of iodine, alongside other essential nutrients. You’d be surprised to know you can get more iodine from a variant of our globally renowned recipe: the Philippine adobo!

Adobong atay at balun-balunan: This budget-friendly recipe uses chicken liver (atay) and gizzard (balun-balunan). This savory dish is an absolute must-try for its effortless, hassle-free cooking style. Try it out for yourself! 

Aside from iron and calcium, eggs and dairy products contain incredibly high iodine levels. The following recipe combines the two powerhouses in a creamy and comforting dish.

Chicken sopas: Usually served as a merienda or afternoon snack, sopas have undoubtedly become a signature Filipino dish. This sopas recipe contains milk, eggs, chicken, vegetables and more.

With all that said, loving iodine is now synonymous with loving yourself! If you’re wondering what your ideal iodine intake level is, you can always ask your doctor or nutritionist.