THE BARE MIN­ER­ALS

You’re down with vi­ta­mins, so it’s time to show man­ganese, io­dine and co a lit­tle love

Women's Health (UK) - - CONTENTS -

Nu­tri­tional gains? Think of this as your almighty min­eral. Not only is it cru­cial for neu­ro­log­i­cal de­vel­op­ment from day dot, it also plays a ma­jor role in healthy thy­roid func­tion. Without it, your ac­tive thy­roid hor­mone, tri­iodothy­ro­nine (which is quite the mul­ti­tasker, in­volved in meta­bolic rate, heart and di­ges­tive func­tions, mus­cle con­trol, bone main­te­nance and brain de­vel­op­ment), wouldn’t ex­ist. Yet, ac­cord­ing to the lat­est Na­tional Diet and Nutri­tion Sur­vey (NDNS), 15% of women have io­dine in­takes be­low the lower ref­er­ence nu­tri­ent in­take level (LRNI to its friends) – thanks, in part, to the rise of alt milks, which typ­i­cally have just 2% of the io­dine con­cen­tra­tion of cow’s milk.

Where’s it at? White fish and dairy prod­ucts. Ve­gan? While the main sources of io­dine do come from seafood, you don’t nec­es­sar­ily need to supp up. ‘Sprin­kling iodised salt on meals is an ef­fec­tive method of meet­ing your body’s re­quire­ments should you be con­cerned about de­fi­ciency,’ says Irv­ing. ‘Cou­ple this with the con­sump­tion of for­ti­fied foods, such as bread, and sup­ple­ments are of­ten not needed.’

Dose? Aim for 0.14mg per day.

Not too much be­cause high doses can cause thy­roid prob­lems over the long term. A 200ml serv­ing of milk pro­vides 0.05-0.1mg and 100g cod has 0.19mg. If you do want to take a sup­ple­ment, Irv­ing sug­gests a qual­ity mul­ti­vi­ta­min con­tain­ing potas­sium io­dide or sodium io­dide.

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