Remember the story of "iodine and goiter"? With the implementation of the iodized salt policy, goiter has become increasingly rare. You're probably wondering, "Are there still people who are iodine deficient?"
Before revealing the answer, let's first understand the history of iodine nutrition in my country.
Iodine nutrition status in my country
1970s
Iodine deficiency disorders are prevalent to varying degrees in all parts of my country (except Shanghai). There are nearly 35 million people with endemic goiter and 250,000 people with endemic cretinism nationwide.
1990s
The policy of universal salt iodization was implemented.
2000
my country has achieved the stage goal of basically eliminating iodine deficiency disorders at the national level.
2010
Twenty-eight provinces (autonomous regions and municipalities) in my country have achieved the goal of eliminating iodine deficiency disorders, while Tibet, Qinghai and Xinjiang have achieved the goal of basically eliminating iodine deficiency disorders.
End of 2015
94.2% of counties nationwide have achieved the goal of eliminating iodine deficiency disorders. The implementation of the universal salt iodization policy has not only basically eliminated iodine deficiency disorders in my country, but also greatly improved the iodine malnutrition situation of the population.
So here's the question: now that iodine deficiency disorders have been largely eliminated, does that mean we no longer need to consume iodized salt? Don't worry, keep reading.
In 2017-2018, in order to better understand the situation of iodine deficiency in my country, the National Health and Family Planning Commission organized a nationwide survey on the iodine content in drinking water, covering 31 provinces and 40,325 villages. Among them, 83.6% of the villages were found to be iodine deficient in water.
This shows that although the iodine deficiency status of Chinese residents has improved significantly, it is undeniable that my country is still a country where iodine is generally deficient in the natural environment.
It's important to know that the human body's iodine intake mainly comes from drinking water, various foods, and iodine added to table salt. However, our external environment is inherently iodine deficient, so if we don't continue to consume iodized salt, we will still be iodine deficient.
Therefore, the prevention and control of iodine deficiency disorders is a long-term task; the revolution has not yet succeeded, and comrades still need to work hard.
Is iodized salt alone enough?
As we all know, iodine is an essential trace element for the human body and a necessary raw material for the synthesis of thyroid hormones. It is known as the "smart element".
As its name suggests, iodine is closely related to human brain development and also affects various metabolic processes in the body. Therefore, iodine deficiency can seriously endanger human health.
Iodine deficiency during pregnancy may lead to fetal death, birth defects, deafness, miscarriage, premature birth, etc.
Iodine deficiency in infants, young children, and adolescents can affect their intellectual and physical development, leading to intellectual disability, poor learning ability, and in severe cases, cretinism.
Iodine deficiency in adults: hypothyroidism, decreased physical strength and work capacity.
Moreover, iodine has a unique characteristic: women are more prone to iodine deficiency than men, especially during pregnancy and lactation.
Women's iodine requirements increase significantly during this period, reaching up to twice that of the average person. Therefore, whether supplementing with iodized salt alone is sufficient depends on two factors: one's own iodine levels and whether one is in a special period.
How do I know if I'm iodine deficient?
Two words: urine test.
During physical examinations, we often see a test for urinary iodine, which is an important indicator of the body's iodine nutrition level.
Higher iodine intake leads to higher urinary iodine levels, and vice versa. If urinary iodine levels are consistently low across multiple tests, you should seek medical attention promptly.
Otherwise, if this continues, it will inevitably lead to iodine deficiency disorders; and generally, when urinary iodine is higher than 300 μg/L, iodine intake should be restricted.
We should have regular physical examinations to find out if we are iodine deficient, especially pregnant women, who should have their urine iodine levels tested regularly and supplement their iodine intake scientifically.
How to supplement iodine?
Since the human body cannot synthesize iodine on its own, it must obtain it from external sources.
1. Iodized salt
Iodized salt is the most sustainable, convenient, economical, and practical way to supplement iodine. It is the method of iodine supplementation recommended by the World Health Organization (WHO). Currently, iodized salt in my country mainly comes in two specifications with iodine content of 25 mg/kg and 30 mg/kg.
Iodized salt at 25mg/kg is suitable for consumption by the general population.
Iodized salt at 30 mg/kg is intended for consumption by special groups such as pregnant and breastfeeding women.
Notice
Because iodine is a relatively reactive and volatile element, do not stockpile too much iodized salt at once to avoid iodine loss during long-term storage.
Secondly, the higher the temperature and the longer the heating time, the higher the iodine loss rate in salt. Therefore, the iodine loss rate of high-temperature cooking methods such as frying and stir-frying is greater than that of steaming and boiling.
In addition, to reduce iodine loss, it is recommended to add salt when the dish is finished cooking.
2. Foods high in iodine
Different foods contain different amounts of iodine. Generally, seafood has a higher iodine content, such as kelp, seaweed, ribbonfish, and scallops; followed by fish, shrimp, crab, and shellfish. Among other foods, eggs have a relatively high iodine content, while vegetables have the lowest.
3. Other iodine supplements
Generally, consuming iodized salt and eating plenty of iodine-rich foods can meet the body's needs. However, some people with severe iodine deficiency may need to take iodine-containing nutritional supplements as prescribed by a doctor. They should never take these supplements on their own to avoid iodine overdose.
Iodine supplementation for different population groups
Chinese Dietary Iodine Reference Intake (μg/d)
1. General population – Regular consumption of iodized salt is sufficient.
Most parts of my country are iodine-deficient areas, and the amount of iodine obtained from drinking water every day is about 10 μg.
The average person ingests about 25-50 μg of iodine from food every day; without specifically increasing the intake of iodine-rich foods, the iodine obtained from food and drinking water by the average person is insufficient to meet the body's needs.
Therefore, except for residents living in areas with high iodine levels in their water sources (Tianjin, Hebei, Shandong, Jiangsu, Anhui, Henan, and Shanxi), who do not need to consume iodized salt, all other residents should consume iodized salt.
2. Pregnant and breastfeeding women – supplement with adequate amounts
During pregnancy and breastfeeding, pregnant women should choose iodized salt or iodized salt with a high iodine content. In addition to regularly consuming iodized salt, it is recommended to consume iodine-rich foods once a week.
Groups that should be cautious about iodine supplementation
Hyperthyroidism patients: Because hyperthyroidism patients have hyperthyroidism, they synthesize and secrete excessive thyroid hormones. If iodine is given at this time, it will aggravate the condition. Therefore, hyperthyroidism patients should limit their iodine intake.
Patients with other thyroid diseases should follow their doctor's advice, find out the cause, and then decide whether to supplement with iodine or restrict iodine.
In conclusion, continued intake of iodized salt is still very necessary. Of course, regular physical examinations are even more essential, especially for women during special periods, where urinary iodine testing is indispensable.
When you need to supplement iodine, in addition to iodized salt, eating foods rich in iodine is also a good choice.
It is important to note that for people who are not iodine deficient, there is no need to supplement with excessive iodine; a normal diet is sufficient.
More iodine is not necessarily better; excessive iodine can lead to adverse consequences such as hypothyroidism and clinical hypothyroidism. Therefore, it is important to address each case individually and supplement iodine according to a balanced approach.
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