essential nutrients

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This trace mineral, required for proper development and growth, is crucial for thyroid function and keeping your metabolism on track. Iodine isn't produced by the body, so it should be an essential part of your diet.

You need: 150 mcg a day; 250 mcg if pregnant (new research reveals that even a mild deficiency can have a long-term effect on brain development); 290 mcg if nursing.

You get: While iodine deficiencies are much less common than they were before the mineral was added to table salt in the 1920s, Willett says that a growing number of Americans are not getting enough. This is due, in part, to more people setting aside regular table salt in favor of non-iodized kosher or sea salt, or avoiding dairy products (iodine is often present in cow or goat feed, which is passed to us via their milk).

Good sources: If you tend to use non-iodized table salt, make sure you're eating enough seafood (seaweed, cod, shrimp, canned tuna), dairy foods, enriched grains and eggs. You could also consider taking a supplement.
As a reminder, always consult your doctor for medical advice and treatment before starting any program.