Iodine & Thyroid Health for Vegans | Dr  Michael Greger of Nutritionfacts.org

Iodine & Thyroid Health for Vegans | Dr Michael Greger of Nutritionfacts.org

November 2, 2019 100 By Ewald Bahringer


So…so iodine, right? Alright, so I’ve done funny skit to open every
nutrient so far in the Dr. Greger series and today is… …iodine. I..O..Dine. I owe you dining…that’s awful. Oh, anagrams! okay, let’s see.. Die Ion! I die!?
No! Ode I in? Ode in I? Iodine jokes. Chemistry cat, chemistry cat,
chemistry cat, chemistry cat, chemistry cat. I’ll ask Myq! How do you make iodine funny? Are you asking me something specific, or just
say anything about iodine? Like “i no dine on iodine”? or “iodine” anagrams to “i.e.
i d’no””? His anagrams are always better than my anagrams! Oh I’m late to filming! I’m so not ready. Something funny. Hi it’s Emily from Bite Size Vegan and welcome
to another vegan nugget. Today’s video is the second to last in the “Where Do You
Get Your___?” Vegan Nutrition Series with Dr. Michael Greger of Nutritionfacts.org. Now Iodine may not be on your radar immediately
when going vegan- it’s a non-metallic trace element most people think of as a pre-surgical
topical application, for which it is used. But dietary iodine is key to the synthesis
of thyriod hormones in the body. The top sources of Iodine are from foods from the sea. Followed by, iodized
salt, milk and eggs. So let’s hear from Dr. Greger on how to
ensure you have adequate Iodine levels when going vegan. And just a note- this video will
not be covering the concerning issues surrounding nori production and seaweed farming in general.
That will be a whole other video. Today we’re focusing on the nutrition. Another nutrient of concern to vegans
and especially people with thyroid conditions is Iodine. And, a lot of people you hear that
it’s in seafood and salt, it’s basically the two that you hear from. So, could you
speak a little bit to the world of Iodine in a plant based diet? Sure, Iodine is important for
thyroid function. It’s found predominantly in the ocean and variable amounts in the soil
around the world, but it kind of depends where you’re growing your food, And so back in
the 1920’s they iodized the salt supply and so if you do…so just kind of make sure everybody
gets enough. So, if you do use salt, if you do add salt to your food use iodized salt.
Not sea salt or mineral salt, or crazy himalayan copal salt, or whatever. The thing’s about
20 times less iodine than iodized salt. But of course we shouldn’t be adding salt to
our foods at all. Sodium is considered the 3rd leading dietary killer in the United States.
Now some, um…so people can get it from seafood because it’s found in the ocean. And also,
people that drink dairy milk, it’s actually not in the milk itself, but it’s used in
these iodine containing disinfectants that used to…what are called teat dips to prevent
mastitis. They dipped the cow’s teats in an iodine containing solution like beta dye.
And some of that iodine then leaches into the milk and so, just that disinfectant process
can be a source of iodine for milk drinkers. But for people that are eating healthier diets
I would encourage people, so you may be getting all that you need just from eating land plants
depending on where the plants are grown. But I would encourage people to develop a taste
for sea vegetables, kind of the dark green leafies of the sea. And so for example, a
half teaspoon of dulse for example, or arme is all the iodine you need for the day, there’s
150mcg. And dulse is just…you can get it in these little purple flakes, it’s pretty,
it’s not very ‘seaminy’. So, you can sprinkle a half teaspoon on whatever you are
eating and you wouldn’t even know it’s there, you can get all that you need. And
also, it’s other good, wonderful trace minerals. I would not however encourage people to eat
hajiki or hijiki which has too much arsenic and kelp actually has too much iodine. So,
it’s very difficult to actually get…to get your iodine from kelp just because it’s
so concentrated, you’d need to take such small amounts. And so, with those two aside
I encourage people to eat sea vegetables. There’s a lot of great seaweed snacks on
the market now. So, basically like nori sheets, the sushi sheets and their flavored varieties.
Now, unfortunately most of them have added oil and salt but you go get a big thing of
nori sheets. And what I like to do, there’s lots of ways you can season them, I kind of
paint them, brush them with pickled ginger juice from pickled ginger for sushi, and then
just sprinkle some wasabi powder on it which is actually a cruciferous vegetable, it’s
horseradish. And then re-crisp it in the oven about 300 degrees for 5 minutes or something
and get a really delicious snack. And so, you can just sit there on the couch eating
seaweed snacks, no added sodium, and as a snack you’re eating dark green leafy vegetables.
Like eating kale chips or something, you can’t get healthier than that, and you get all the
iodine you need. You do not want to get too much iodine so you wouldn’t want to go over
a tablespoon of the dulse or arme everyday, or more than 10 sheets of the nori seaweed everyday cause
you can actually get too much thyroid function. The only other thing is it’s particularly
critical during pregnancy so I agree with the American Thyroid Association’s recommendation
that all women, regardless of what they eat, get as part of their multi-vitamin regimen
a 150mcg’s of iodine everyday. I hope you enjoyed hearing from Dr. Greger
on this. Our actual iodine requirements are incredibly low with
our entire lifetime requirements fitting within one teaspoon. However Iodine deficiency is
prevalent in some countries where there are either low sea and soil levels of iodine and/or
if one is eating a purely refined foods diet. Of course, diets high in iodized salt and
fortified foods can lead to iodine toxicity, so it’s best to stay under the upper limit
of 1,100mcg a day. And just a personal comment on the iodine content of
milk- if your food gets its nutrients from teat dip, it may be time to reevaluate your
dietary practices. If you want to track your own iodine, check
out Cronometer. Just be sure to go to your profile and minerals tab to select iodine
to be displayed. Because of the variation of soil and sea iodine content around the
world, standard iodine content for most foods does not exist. However, if you are taking
an iodine supplement or dulse, as Dr. Greger spoke of, you can create your own supplement
entry in Cronometer and see its impact on your nutrition report. It’s totally free to use and pretty fantastic-
so much so that they’re actually sponsoring this video to get this vital information out
to you. Be sure to use the link in the video description below to go make your free profile.
I don’t get any money when you click on it but it lets Cronometer know that I’m
good at pimping their product. Which I may have just…completely negated…by using that
phrase. If you enjoyed dining on this iod of a nugget,
give the video a big thumbs up and share it around to spread the nutritional truth. If
you’re new, be sure to hit that big red subscribe button down there for more awesome
vegan content every Monday, Wednesday, and some Fridays, and to not miss out on the final installation
of Dr. Greger. You can find the playlist with all the videos so far in
the infocard sidebar and in the description below. If you want to help keep Bite Size
Vegan educating, check out either of the support links in the video description below and for
perks and rewards for your support, just click the Nugget Army icon there or the link in
the description for more info. You can also find it in the info card sidebar.
And hey, check out some of my related videos while you’re here. Now go live vegan, and I’ll see you soon! What’s the show that cesium and iodine love
watching together? CSI I tried to tell a joke about Iodine and starch. I got no reaction. Hey you must be made of Uranium and Iodine
because all I can see is U and I. Where were these yesterday? I’m on fire! Subtitles by the Amara.org community