Lack of iodine in American diets has lifelong impact on infants and children

There are certain nutrients that are vital to healthy brain development, especially in the first 1,000 days of life when the brain grows faster than any other time in our lives. Iodine is one of the most important of these nutrients, but as diet trends change and iodine deficiency becomes more prevalent, babies who do not get adequate amounts of iodine are at risk for a lifetime of cognitive health consequences.

“Iodine deficiency is the most preventable cause of intellectual disability in the world, including developmental delays and lower IQ,” said Elizabeth Zmuda, a pediatrician and chair of the Ohio Home and School Health Committee for Ohio Academy of Pediatrics. “And so it's really critical that we get this message out and ensure all children and all families have a sufficient amount of iodine in their diet to give them the ability to live their best life.”

Good sources of iodine include seafood like salmon, cod and shrimp and dairy foods like milk, cheese, yogurt and eggs. Iodine is also often added to table salt, but it’s important to be mindful of your sodium intake. Most boutique salts such as pink salt and sea salts that have risen in popularity in recent years do not contain iodine.

“It’s really best to try to get your recommended intake of iodine from your diet rather than what is added to salt,” said registered dietitian Megan Maisano. “Having lots of diversity in your diet and following USDA dietary guidelines, which includes three servings of dairy per day and two to three servings of fish per week, should fulfill your iodine needs. In fact, just one eight-ounce glass of milk contains 60 percent of your daily recommended intake of iodine.”

Those needs are escalated for those who are pregnant and breastfeeding, as moms provide iodine for both themselves and their babies. The recommended iodine intake increases from 150 mcg per day for normal adults to 220 mcg for those who are pregnant and 290 mcg for those who are breastfeeding or pumping.

What makes iodine so important to the brain is that it contributes to the creation of thyroid hormones,” Dr. Zmuda said. “In utero, the pregnant person's source of iodine is the only thing that is able to provide that for the developing fetus. And then some time around mid gestation, not only is the iodine important for the mother's thyroid hormones, but it's also important because the baby has developed their own ability to create thyroid hormone.”

Those critical first 1,000 days continue until age 2, so when it’s time for babies to begin getting their nutrition from food, Maisano says it’s important to not only provide kids with nutritious foods, but to instill healthy eating habits for the future.

“As a mom, I know how difficult it can be to get your kids to eat a well-balanced diet,” Maisano said. “I just want to make sure that I’m offering well-rounded foods at every meal. And whether or not they eat it or how much they eat is really up to them. It's just our job as parents to provide the food for them.”

One of Maisano’s go-tos for breakfast is yogurt with a variety of toppings like chia seeds, granola and berries that her kids can add in so they feel like they’re involved in the process and are making decisions about what they want to eat while getting lots of nutrients they need, including iodine.

“The American Academy of Pediatrics actually lists 14 nutrients that are really important for brain development. Of those 14 nutrients, dairy foods provide seven, which is quite remarkable,” Maisano said. “But in order to meet all 14, you want to have a nice diverse diet that includes, not only dairy, but also fish, grains, fruits, vegetables and different protein sources. By incorporating a lot of diversity, you can feel good about the fact that you're fueling your child’s brain development.”

Foods with naturally occurring iodine are not required to list iodine content on nutrition labels, so for specifics about the iodine content of different foods, check out the online database created by the USDA, the NIH and the FDA. Women who are pregnant, breastfeeding or pumping can get some of their extra iodine needs from prenatal vitamins, but not all brands provide iodine, so be sure to check the label to ensure it has at least 150 mcg to ensure both mom and baby are getting what they need.

For more information, visit www.drink-milk.com.