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by Reed Mangels, PhD, RD
A reader contacted us to ask if cruciferous greens inhibit iodine absorption. To reply this query, it’s necessary to know a bit of about why we’d like iodine and what cruciferous greens are.
Iodine is an important mineral that’s utilized by the thyroid gland to make thyroid hormones. These hormones play an necessary position in controlling metabolism and are wanted for toddler and baby improvement. Vegans get iodine from iodized salt, sea greens, dietary dietary supplements, and to some extent, from plant meals. The iodine content material of plant meals will depend on elements such because the focus of iodine within the soil the place the vegetation had been grown (1). When meals or dietary supplements containing iodine are used, the iodine is absorbed and transported within the blood to the thyroid gland.
Cruciferous greens are what we consider because the cabbage household and embrace broccoli, Brussels sprouts, cauliflower, kale, kohlrabi, and cabbage. These greens, together with soy, beans, candy potatoes, cassava, and another meals, include substances known as goitrogens that intervene with the thyroid gland taking on iodine from the blood. This might result in a diminished manufacturing of thyroid hormones.
In response to a number of authoritative sources, goitrogens are primarily an issue for individuals who would not have an sufficient quantity of iodine of their weight loss program or for many who eat massive quantities of those meals (2-4), particularly in uncooked kind (5). Giant quantities imply, for instance, a weight loss program which is predicated primarily on cassava. A current assessment concluded that cruciferous greens “are protected for thyroid operate, particularly when the correct iodine provide is offered” (4).
It’s necessary to have an sufficient consumption of iodine, which for vegans most likely means utilizing iodized salt and/or taking a complement that comprises iodine (6). With an sufficient consumption of iodine, it’s unlikely that consuming cruciferous greens will intervene with iodine uptake by the thyroid gland.
To learn extra about getting sufficient iodine on a vegan weight loss program see:
Iodine within the Vegan Eating regimen
Am I Getting Sufficient Iodine?
References
- Ershow AG, Skeaff SA, Merkel JM, Pehrsson PR. Growth of databases on iodine in meals and dietary dietary supplements. Vitamins. 2018;10(1):100.
- Nationwide Institutes of Well being. Workplace of Dietary Dietary supplements. Iodine. Reality sheet for well being professionals. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/. 2024.
- Oregon State College, Linus Pauling Institute, Micronutrient Data Heart. Iodine. https://lpi.oregonstate.edu/mic/minerals/iodine. 2024.
- Institute of Medication, Meals and Vitamin Board. Dietary Reference Intakes for Vitamin A, Vitamin Okay, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: Nationwide Academy Press, 2001.
- Galanty A, Grudzińska M, Paździora W, et al. Do brassica greens have an effect on thyroid operate?-A complete systematic assessment. Int J Mol Sci. 2024;25:3988.
- Mangels R. Am I getting sufficient iodine? Vegan Journal. 2024, Difficulty 3.
The contents of this web site and our different publications, together with Vegetarian Journal and Vegan Journal, aren’t supposed to offer private medical recommendation. Medical recommendation must be obtained from a certified well being skilled. We frequently rely upon product and ingredient data from firm statements. It’s inconceivable to be 100% positive a couple of assertion, information can change, individuals have totally different views, and errors will be made. Please use your finest judgment about whether or not a product is appropriate for you. To make certain, do additional analysis or affirmation by yourself.
