Iodine: What is it and why is it important during pregnancy?

Adequate iodine intake during pregnancy is essential for the proper functioning of the mother's thyroid, the formation of thyroid hormones and also for the development of the fetus, since it has a fundamental role in the growth and development of all organs, especially the brain.

Thyroid hormones, which are composed of iodine, are very important in the development of your baby's central nervous system. During the first trimester of pregnancy, The fetus is not able to produce thyroid hormones, Therefore, it depends entirely on the mother's thyroid, and this is why your body consumes more iodine and your requirements increase.

An adult needs 150 micrograms of iodine per day, while a pregnant woman needs 200 micrograms/day. This extra intake should begin (if possible) before pregnancy and continue until the end of breastfeeding.

And perhaps you're wondering... What risks might I face if I have
an iodine deficiency?

If you have a deficiency of this mineral, especially during the first three months of pregnancy:

• You may have a higher risk of abnormalities in the formation of your baby's nervous system. This can lead to... decrease in intelligence quotient or that the child presents hyperactivity.
• Or the deficit has also been linked to premature births or low birth weight.

Although the risks are greater in the first few months, Don't forget about iodine during the rest of your pregnancy and while breastfeeding.

What foods provide iodine?

If you want to ensure you have adequate iodine levels, The key is in the diet. Secondly, if diet alone isn't enough and your doctor deems it necessary, supplements may be required. We recommend that you don't jump straight to supplementation without first trying the following recommendations based on iodine-rich foods:

• The iodized salt, Another ally for your diet. It's table salt with added iodine and it's the main food source of this element. We recommend that, from now on, if you don't already, you season all your meals with iodized salt.

• Consume Seafood and fish, Such as cod, sea bass, pollock, and perch. All seafood is a great source of iodine naturally. In contrast, farmed fish has lower levels.

• Other foods that are sources of this mineral are algae. Add a handful of seaweed such as wakame or kelp to your salads, or if you really like it, you can eat it as a side dish.

• The milk products They also contain iodine, due to the use of iodine-enriched feed in animal nutrition. However, their content varies considerably between products.

• The plant-based foods that Foods that grow in iodine-rich soil are also good sources. Garlic, onions, watercress, spinach, cabbage, carrots, leeks, turnips, tomatoes, green beans, and asparagus are examples of foods where you can find it. But don't forget that its content can vary greatly depending on the region where it was grown.

Generally, food contains little iodine; neither dairy products nor the vegetables mentioned above can be considered reliable sources of iodine. Therefore, simply increasing your consumption of these foods is NOT enough to meet your iodine needs. It is necessary to consume fortified foods, iodized salt, or seafood that is naturally rich in iodine.

Things to keep in mind when cooking:

Not only should you make sure to consume foods rich in this mineral, You have to avoid losing it while cooking!

Depending on the cooking technique you use, you can lose more or less iodine from your diet. For example, frying can result in a loss of 201 TP3T, roasting in 231 TP3T, and boiling in 581 TP3T. Therefore, we recommend that you cook with little or no salt whenever possible. Add it when serving the food. And remember to always use iodized salt.