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How do I get enough iodine?

  1. Iodine is an indispensable mineral for your thyroid gland to function properly. In the Netherlands and in many other countries, iodine is almost absent in the ground. As a result, it is naturally present in very few products. In the Netherlands, an iodine deficiency has been a problem for a long time. That is why after the Second World War it was decided to add iodine to table salt and baker's salt. Since iodine is in bread, the disease goiter (or goiter) is hardly ever occurring in the Netherlands. In children, iodine deficiency can lead to stunted growth, reduced learning ability and dwarfism.

The role of bread

  1. Baker's salt contains more iodine than table salt. Bread baked with iodized baker's salt is therefore the most important source of iodine in the Netherlands. 4 slices of bread with 1.2% baking salt contain almost 100 micrograms of iodine. Then you have already consumed a considerable part of the daily recommendation of 150 micrograms. It is no longer mandatory to bake bread with baking salt. Bread is labeled as to whether it is made with baker's salt.

Other sources of iodine

  1. You can get the same amount of iodine as in 4 slices of bread by eating about: 85 grams of whitefish (cod, coalfish, haddock, red mullet) 200 grams of fatty sea fish (herring, mackerel, salmon) 270 grams of flatfish (plaice, sole, halibut) 6 boiled eggs 450 grams of cheese 4-5 glasses of semi-skimmed milk (150 ml per glass) 3.5 kilos of beef steak This list gives an idea of ​​the amount of iodine in other products. Of course you never eat 450 grams of cheese in a day or 3.5 kilos of beef cuts, but this list above all shows that it is difficult to get enough iodine every day if you do not eat bread. Moreover, they are all animal sources, which is why they are not sustainable substitutes for bread. If you eat everything, you will have enough iodine along with your sandwiches. Seaweed also contains iodine, but the amounts vary greatly. The use of kelp tablets (seaweed tablets) is therefore not recommended. The iodine content of kelp is also very variable, which means that the tablets may contain too much or too little iodine.

Are you getting enough iodine?

  1. In 2014, the RIVM examined whether people in the Netherlands are getting enough iodine. In general, most of them consume enough. They found 2 exceptions: People who eat little bread or who eat organic bread. Organic bread is often baked without baker's salt, especially by artisan bakers, and contains almost no iodine. Check the label or ask your baker if the bread is made with baking salt. If you eat little bread or organic bread without baking salt, make sure you get iodine from other sources. People who bake their own bread with regular table salt. This can be easily solved by using baking salt when you bake bread at home

Extra attention for pregnant and breastfeeding women

  1. Pregnant and breastfeeding women need more iodine. It is therefore extra important for women who are pregnant or breastfeeding to eat according to the Wheel of Five and to eat enough bread. The recommended amounts for bread are higher for breastfeeding women.

Check your iodine intake in My Eetmeter

  1. Do you want to know if you are getting enough iodine and all other important nutrients? Then get started with My Eetmeter via My Nutrition Center or the app. In this online food diary you keep track of what you eat and drink in a day.

  2. Want to know if you are getting enough iodine and all other important nutrients? Then get started with My Eetmeter via My Nutrition Center or the app. In this online food diary you keep track of what you eat and drink in a day.



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