Once you discover you are pregnant with your precious bundle, you are surrounded with good wishes and lots of advice about what to do and what to eat. Something that is a must during this phase is ensuring you have a wholesome and nutritious diet that is supplemented by all required proteins and minerals that ensure both the mother-to-be and baby are safe and healthy in every sense of the word.
While everyone is aware of the importance of vitamins, folates, and iron in a pregnancy diet, many tend to overlook the importance of iodine in a pregnant lady’s diet. Iodine is one mineral that is essential for you during your pregnancy and the next question arises as to how this can also be included in your diet.
What is Iodine?
Iodine is present in some foods and also available in fortified foods like salt. Iodine is found in soil. If the plant is grown in iodine-enriched soil, it may contain iodine in it. It depends upon the level of iodine in the soil.
Why is Iodine Necessary During Pregnancy?
According to the WHO, iodine is a vital mineral for maternal and fetal health. This is because this mineral is required to produce thyroid hormones. Pregnant women are more prone to iodine deficiency because of increased requirements during pregnancy. During the first semester of gestation, the fetus is dependent on the mother’s level of iodine. In the last trimester, however, a fetus can produce its own thyroid hormones. Yet, it still relies on iodine provided by the mother.
Another important function of iodine is the regulation of the thyroid gland. Iodine has also been proven to hike up IQ levels in your unborn child. Deficiency of iodine during conception can lead to a lot of unwanted issues like stillbirth, low IQ level in children, premature birth, or even an abortion.
How Much Iodine Does a Pregnant Lady Require?
It has been found that expectant moms require around 220 mcg of iodine a day. One needs to understand that it is quite okay if you are unable to have the required amount daily. You just need to ensure you have proportionate quantities of iodine spread over the week.
How Can You Derive Iodine From Your Diet?
Your next doubt would be what would be the best foods that contain the ideal quantity of iodine required during this period. The ideal way to add iodine to your diet is to begin using iodized salt when you cook food. Adding a prenatal vitamin to your diet normally containing around 150 mcg of iodine is also a wise step. Iodine traces are present in considerable quantities in food products like milk and dairy items like cheese, curd, seafood, brewer yeast, and a lot of veggies. The products that contain iodine are given in detail below.
| Food Items | Amount of Iodine |
| Baked Potato | 60 mcg |
| One cup of milk | 99 mcg |
| One gram of Iodized salt | 77 mcg |
| 3 ounces of cod | 99 mcg |
| One hard-boiled egg | 12 mcg |
| 3 ounces of tuna | 17 mcg |
| 2 fish sticks | 35 mcg |
| 3 ounces of shrimp | 35 mcg |
| Cheddar cheese | 12 mcg |
| Strawberries | 13 mcg |
All the above-mentioned food products apart from some veggies also contain adequate traces of iodine that is ideal for you during this pregnancy phase. In most cases, your iodine requirements during the pregnancy period are met by the consumption of iodine-rich foods. But if you happen to exceed the required doses of iodine content in your diet, it can also cause unwanted adverse effects like vomiting, mouth pain, and nausea. On the other hand, if your doctor finds that your iodine levels are low, then you may be required to take prescribed supplements.
Symptoms of Iodine Deficiency in Expectant Moms
Here are some of the most important telltale signs that you need to be aware of that imply a drop in iodine levels.
- Weakness
- Fatigue
- Being depressed
- Enlargement of your thyroid gland
- Cold intolerance
If you find that you have any of the above-mentioned symptoms, the best course would be to get in touch with your doctor at once and ensure your iodine levels are fine.
Does One Need To Monitor Iodine Levels During Pregnancy?
It is not very easy to check your iodine levels accurately. Checking levels of thyroid hormone is one way to check out iodine levels. If this happens to fall within normal ranges, you can rest assured your iodine levels are within safe zones.
All the above-mentioned facts point out the importance of normal levels of iodine in a pregnant lady’s diet. So you must make sure that your iodine levels are within normal ranges which will surely ensure a trouble-free pregnancy and a healthy baby with good IQ levels. Your doctor would be the best person to advise you about what needs to be included in your daily diet to ensure your levels of iodine are normal during this delicate phase.
