Sunday, December 20, 2020

Enjoy some soup

As the weather turns colder, who doesn’t like a hot bowl of soup?  Is soup healthy?  What nutritional value does soup have?  Actually, soup can be a healthy addition to your diet.  What are some health benefits of enjoying that bowl of soup on a cold day?

  • Vegetables – many soups are either loaded with vegetables or the base of the soup is made from vegetables.  Many Americans are low on veggies and soup is an easy way to add some veggies to your day.  If you have a toddler who is fussy about eating vegetables, that toddler may eat the smaller pieces of the soft vegetables in vegetable soup. Even kids who won’t eat tomatoes might enjoy a bowl of tomato soup.  And as I have noted before, cooking some vegetables actually makes them healthier.  The lycopene in tomato soup is better absorbed than the lycopene in a raw tomato.  Enjoy some split pea soup and you added veggies and beta carotene (vitamin A) to your day.  As noted in last week’s blog (Foods for Healthy Skin), foods rich in lycopene and beta carotene are good for healthy skin.  
Add some vegetables to your day with vegetable soup.
  • Bone broth soups – A new rage in nutrition is getting more collagen and one way to do so is eating soups made with bone broth.  This used to be done years ago.  People would take a ham bone and make soup with it.  What are some benefits of bone broth?  Bone broth soups contain important vitamins, A and K, and minerals including some calcium, magnesium, selenium, manganese, iron and phosphorous.  An interesting article in the journal, Sports Medicine, found that collagen may help protect the joints.  Interesting that bone broth may also promote a healthy gut as some of the proteins have anti-inflammatory properties.
  • All-in-one – many soups provide carbs, protein and fat – all the major nutrients in one bowl.  Think noodles, potatoes, or rice as the carbs.  Protein from the chicken, beef, beans or peas.  Some soups have added oils.
  • Chicken Noodle Soup – often recommended for those with a cold or recovering from the flu.  What is so great about chicken noodle soup?  First, it has some protein (chicken) and carbs from the noodles.  But it really is the chicken broth that packs the nutrition punch.  As noted above, the broth adds in vitamins and minerals.  If you have a cold, chicken noodle soup is great as it helps relieve some congestion.  How? Breathing in the steam from the soup and the salt in the soup does help to ease your congestion.  And the soup with its liquid and salt is hydrating.  Some say chicken noodle soup may even help prevent the common cold.  If you are making your own soup, add in some cold-fighting ingredients of garlic, onions, carrots and some celery.  
Chicken noodle soup, a healthy choice.

There is a downside to soup and that is the sodium content.  If sodium is a concern, look for reduced sodium soups.  These soups, by law, provide 25% less sodium.  And some soups are cream-based so loaded with fat and calories.  I always prefer the tomato-based or broth-based soups. 

Many dietitians note that soup is an easy way to add some nutrition to your day. And an easy way to boost your vegetable intake.  Many people are into cooking these days, and there are many easy to make soups.  Check out the Chicken Noodle Soup recipe.  We substitute turkey for the chicken, especially good with leftover dark turkey meat.  So, on the next cold day, either heat up some soup from a can or make your own soup.  So many varieties to choose from.  

 

Sources: toddler,  lycopene, Foods for Healthy Skin, Bone broth soups , Sports Medicine, Chicken Noodle Soup , prevent , Chicken Noodle Soup Recipe   Image Sources: Chicken Noodle, Vegetable soup , cold fighting

Chicken Noodle Soup Recipe (6 servings)

Ingredients:

  • 2 tablespoons butter, chicken fat or olive oil
  • 1 large onion, chopped
  • 2 large carrots, chopped
  • 2 stalks celery, chopped (optional)
  • Heaped tablespoon minced garlic (4 cloves)
  • 2 bay leaves
  • 3 sprigs fresh thyme or use 1/2 teaspoon dried thyme
  • 1-pound skinless, boneless chicken thighs (4 or 5 thighs)
  • 8 cups chicken stock or broth, (low sodium if you wish to cut back on sodium)
  • 5 ounces egg noodles (or use a pasta of your choice)
  • Salt and pepper, to taste
  • 1/4 cup fresh parsley, finely chopped
  • Water or more stock, as needed

 DIRECTIONS

  1. Melt butter in a large pot or Dutch oven over medium heat. Add the onions, carrots, and celery. Cook, stirring every few minutes until the vegetables begin to soften; 5 to 6 minutes.
  2. Stir in the garlic, bay leaves, and thyme. Cook, while stirring the garlic around the pan, for about 1 minute.
  3. Pour in the chicken stock and bring to a low simmer. Adjust the seasoning with salt and pepper to taste. You may need to add 1 or more teaspoons of salt.
  4. Submerge the chicken thighs into the soup so that the broth covers them. Bring the soup back to a low simmer then partially cover the pot with a lid and cook, stirring a few times until the chicken thighs are cooked through; about 20 minutes.
  5. If the broth seems low, add a splash of more stock or a bit of water. Turn the heat to medium-low. 
  6. Transfer the cooked chicken to a plate. Stir the noodles into the soup and cook until done, 6 to 10 minutes depending on the type of noodles used.
  7. While the noodles cook, shred the chicken into strips or dice into cubes. Slide the chicken back into the pot and then taste the soup once more for seasoning. Adjust with more salt and pepper, as needed. Stir in the parsley and serve.

NUTRITION PER SERVING: Serving Size 1/6 of the recipe / Calories 298 / Total Fat 11.4g / Saturated Fat 4.4g / Cholesterol 97.7mg / Sodium 748.7mg / Carbohydrate 22.9g / Dietary Fiber 1.7g / Total Sugars 7.5g / Protein 24.8g

AUTHOR: Adam and Joanne Gallagher

Sunday, December 13, 2020

Foods for Healthy Skin

Many of my students and blog followers ask, “What foods can I eat for healthier skin”?  There are many topical beauty products one can buy for healthier skin but eating healthy foods should be a first step.  Eat This, Not That! has a great article, 25 Healthy Foods That Give You Glowing Skin.  Besides eating healthy, keeping the sun off your face by wearing a hat and using sunscreen are also wise ideas. 

The article makes the point that having healthy, “hydrated skin starts from within” by eating healthy foods.  Healthy foods can help build up collagen in your skin, and help strengthen your skin. Collagen is important as one New York dermatologist says, “It’s the glue that holds the body together.  “Collagen makes up about 75% of the dry weight of your skin, providing volume that keeps skin looking plump and keeps lines at bay.” 

What are some foods that promote healthy skin and what is in these foods that works that magic?

  • Tomatoes – plants have chemicals in them that help protect the plant.  These chemicals are called phytochemicals.  Research have found that phytochemicals are not only good for plants but also good for us.  Tomatoes have the phytochemical, lycopene, which acts as a potent antioxidant.  (See Antioxidants and good health.)  Lycopene helps strengthen the collagen in your skin.  Interesting, lycopene also helps your skin fight off the harmful rays of the sun which can age your skin, even helping to prevent sunburn.
    • An interesting thing about tomatoes is that cooking tomatoes makes the lycopene even more absorbable.  Don’t like raw tomatoes? No problem. Enjoy salsa, tomato sauce on your spaghetti, tomato soup, tomato juice, gazpacho, and even ketchup.
Full of healthy lycopene.

  • Carrots – some people eat carrots for good eyesight and carrots do help your eyes.  But carrots are also great for your skin because the orange color is loaded with carotene which your body turns into vitamin A.  Carotene is another antioxidant that helps your skin appearance and health and may even help protect your skin from the harmful rays of the sun.  We buy the baby carrots in the bags and I eat a few baby carrots for lunch every day.  This is to be sure that every day, I get some healthy carotene in my diet.
Full of carotene, so good for your skin.
 
  • Sweet Potatoes – many restaurants offer baked potatoes but fewer offer baked sweet potatoes. If sweet potatoes are on the menu, they are a healthy choice as like carrots their orange color means they are loaded with carotene.  Not going out, then buy some sweet potatoes and pop them in the microwave.  An interesting study in the journal of Evolution and Human Behavior found that people who ate more foods with carotene and who ate more fruits and vegetables had a “healthier, more attractive, and more radiant glow than you would get from sun exposure”.  
  • Turmeric – not really a “food” but a spice.  Many people now take supplements of turmeric as it is an anti-inflammatory. (See Anti-inflammatory foods.) Turmeric provides the antioxidant called curcumin.  Researchers have found curcumin to be a powerful anti-inflammatory.  NIH reviewed 234 articles on turmeric and concluded that turmeric “may provide therapeutic benefits for skin health”.
  • Salmon – always very popular on the menu at restaurants. Who knew salmon would promote healthy skin?  Why?  Salmon provides a healthy fat, called omega-3’s.  It also contains DMAE – a substance you may never have heard of but it promotes healthy skin and protects your skin cells.  “Strengthening the cell membranes guards against their deterioration that causes premature aging”.  This is some substance as DMAE also helps your skin look more toned and firmer.  So, if salmon is on the menu when you are going out to eat, order the salmon.  And find some ways to incorporate salmon into your home menu.
  • Eggs – not hard for me to add eggs to my day as I love boiled eggs, scrambled eggs, egg salad sandwiches, and deviled eggs.  What is so great about eggs?  Not only do eggs provide a high-quality protein but they provide a B vitamin called biotin.  Some people take biotin supplements for healthier hair and fingernails. But biotin also protects the skin and helps prevent dryness.  Some other food sources of biotin include dairy products (real dairy, not fake dairy), whole wheat bread, whole grain cereals (any General Mills cereal), peanuts, salmon and chicken.
  • Green Tea – a favorite during cold days of winter.  Green tea provides antioxidants called catechins.  These have “anti-inflammatory and anticancer properties”.  Drinking green tea can actually help protect your skin from sun damage and help your skin repair damaged cells. 

This week plan on adding some foods that promote healthy skin to your diet.  Make them a habit.  Almost every day, I have those baby carrots at lunch and a handful of peanuts.  A few times a week I have some hard-boiled eggs or a fried egg sandwich with cheese.  Enjoy some Green Tea on those cold winter days.  Have some salsa and corn chips for a snack.  So many easy ways to eat for healthier skin.

Sources:  25 Healthy Foods That Give You Glowing Skin , dermatologist , potent antioxidant , Antioxidants and good health, cooking, skin , Evolution and Human Behavior , vegetables, Anti-inflammatory foods , NIH , cells , biotin , catechins, protect Image sources: Tomato soup, Baby carrots  , Green Tea

Sunday, December 6, 2020

What are Some Healthy Frozen Meals?

Many people opt for a quick meal and choose a ready to eat frozen meal.  The good news is many of these frozen meals are a healthier choice than they used to be.  Consumer Reports has a great review of frozen meals.  They reviewed 30 different frozen meals and rated them for price, packaging, nutrition, and flavor.  In their article, they noted the sales of frozen meals have soared, up a whopping 48% compared to last year. 

Choices – so many healthier options are now available.  Frozen meals used to be focused on meat and potatoes or low-calorie dinners for the dieting crowd.  Now there are many options to choose from.

Processed Foods – frozen meals are processed but the good news is, manufacturers are now offering options less processed ingredients which usually means a healthier choice.  And, manufacturers haven’t given up on taste in their less-processed frozen meal offerings.

What are some healthy ingredients to look for?

  • Whole grains – look for brown rice, quinoa, red rice, farro, and some have wheatberries. 
  • Additives - look for real, whole food in the ingredient list, such as vegetables, beans, lean chicken, lean beef, seafood and not a list of chemicals that are hard to pronounce.
  • Spices – any spice in the ingredients is a good thing as spices as Johns Hopkins notes “Spices are concentrated sources of antioxidants.” And as I written about before, (Antioxidants and good health) antioxidants have many positive health benefits.  Some super healthy spices include turmeric, ginger, garlic, and cayenne but all spices have some health benefit.
  • Sodium – many frozen meals can be high in sodium.  Americans are almost always “over the limit” when it comes to the amount of sodium in our diets.  Look for frozen dinners that have 600 mg of sodium or less.
  • Added Sugars – one wouldn’t think that frozen dinners would have added sugar, but many do.  Luckily, new food labels are better at informing consumers how much added sugar in now in a packaged food.

What are some frozen dinners recommended by Consumer Reports?  Vegetarians will like some of the top recommendations.  Meat lovers, not so much.  So, I have broken out the recommendations for vegetarians and for those who like their meat and poultry.

·         Vegetarians may like:

o   Amy’s Light and Lean Quinoa and Black Beans – my daughters and others have often said Amy’s makes a good frozen dinner.  Consumer Reports says this dinner has “hints of garlic and ginger”.  Not only does it have whole grains (quinoa), but also some healthy vegetables and 2 spices full of antioxidants- ginger and garlic.

o   Performance Kitchen So Cal Kale and Bean – some say Kale is a power food as it is full of good nutrients.  Personally, I am not a fan, but if you are, this is a good choice.  Interesting, this dinner contains mushrooms and raisins.  And it provides some whole grain as it has red rice. 
o   Kashi – Bowl – Sweet Potato and Quinoa – I noted in a blog that sweet potatoes are an anti-inflammatory food. They also provide so many vitamins and minerals like the all-important beta-carotene (vitamin A), so important for healthy skin.   Red Quinoa, is the first ingredient and brown rice is an ingredient so this dinner provides a serving of whole grains.

o   Healthy Choice Power Bowls – Falafel & Tahini – This is not only for vegetarians but also vegans. Whole grains include red rice and black barley.

·         Meat Lovers – some of the frozen dinners rated by Consumer Reports have meat (actually poultry) but many are so low in calories, the entrée would not fill up many people. 

o   Frontera Chicken Fajita Bowl  - Does have chicken along with some vegetables: tomatoes, black beans, onions, red peppers, yellow peppers, etc. Has a blend of some white rice and the whole grains, brown rice and red rice.  Pretty low in calories at 260 calories a bowl.  Many people will need to supplement this entrée with other courses to add some calories to their meal.  
 
o   Healthy Choice Power Bowls Chicken Feta and Farro - This dinner offers a few more calories at 310 per serving.  It provides a good amount of protein at 23 grams.  Ingredients include chicken cooked in olive oil which is healthy.  Another ingredient is Farro, an ancient grain,  that not only is a whole grain but is more like quinoa in that it is higher in protein than white rice or brown rice.

o   Saffron Road Chicken Pad Thai with Rice Noodles – ingredients include roasted which chicken meat and sauteed vegetables including carrots, celery, onions.  It does have garlic – so a good antioxidant spice is included.  And this dinner provides more calories than other frozen dinners at 430 calories per serving. 

Consumer Reports did note that portion sizes in many frozen dinners are small. I told my husband how few calories some of the frozen dinners had but they were healthy.  He said he would still be hungry after eating some of these frozen dinners and would head to the pantry to polish off a box of Cheez-Its and then maybe a sizeable dessert like chocolate cake.  My daughter says she has been eating a lot of home delivered vegetarian meals.  She noted there is a lot of chewing in vegetarian meals and although there seems to be enough food, afterwards she is still hungry.  It is good that manufacturers are cutting back on additives and sodium and offering more frozen dinner options.  However, be prepared to supplement the frozen dinners with an appetizer, a side of bread and butter, and a dessert so you take in enough calories that you aren’t hungry after the meal.

Sources:  frozen meals , Johns Hopkins , Antioxidants and good health , spices , Amy’s Light and Lean Quinoa and Black Beans, Performance Kitchen So Cal Kale and Bean, Kashi – Bowl – Sweet Potato and Quinoa, sweet potatoes, Healthy Choice Power Bowls – Falafel & Tahini , Frontera Chicken Fajita Bowl, Healthy Choice Power Bowls Chicken Feta and Farro , Saffron Road Chicken Pad Thai with Rice Noodles  Image sources:  Amys   , Frontera Chicken Fajita , So cal

Sunday, November 29, 2020

Pumpkin - a healthy fall food.

Now that Thanksgiving is over, you may be enjoying some leftovers like pumpkin pie or some sweet potato casserole.  Fall is a great time to enjoy some fall foods and many of these foods, like pumpkin, are loaded with good nutrition.  


Pumpkin – a very healthy, nutritious food.  So, enjoy that pumpkin pie or pumpkin pudding.  Pumpkin is loaded with beta-carotene, a precursor of vitamin A.  The beta-carotene gives pumpkin its orange coloring. Beta-carotene is super healthy as it helps prevent cancer, protects against asthma and for older folks helps reduce the risk of getting macular degeneration.  Additionally, pumpkin adds fiber to your day and many Americans aren’t getting enough fiber.  Besides pie, there are many other ways to enjoy pumpkin: pumpkin bread, pumpkin muffins, and some even make pumpkin pancakes.  WebMD has a great article, 6 Surprising Health Benefits of Pumpkin.  These include:

  • Weight loss – because pumpkin provides fiber, it helps slow digestion and keeps you filling full longer.  It is also low in calories.  Yes, when you turn pumpkin into pie, pudding, etc., you do add sugar but pumpkin itself is a low-calorie food.
  • Sharper vision – vitamin A and beta-carotene are good for your eyes.  In addition to beta carotene, pumpkin has the healthy substances lutein and zeaxanthin.  Both are antioxidants that help prevent cataracts and as noted above may reduce the risk of macular degeneration.
  • Immunity – lots of people are concerned about immunity right now and pumpkin can boost your immunity. How?  Because the beta-carotene turns into vitamin A which helps fight infections, fights viruses and fights off infectious diseases.  Besides beta-carotene, pumpkin has vitamin C which also helps fight infections.
  • Healthy skin – who doesn’t want younger, healthier looking skin?  Why would pumpkin promote healthy skin?  Once again, it is the beta-carotene.  I always tell my students, if they want healthy skin, eat foods rich in beta-carotene or vitamin A. Beta-carotene acts like a sun screen as it helps prevent wrinkles when exposed to sunlight.
  • Lower your cancer risk – How does beta-carotene lower your risk of some cancers?  Because pumpkin has both beta-carotene and vitamin C, these “are both antioxidants, and they act as shields for your cells against cancer-causing free radicals”.
  • Diabetes – what is the good news about pumpkin and diabetes?  Some studies have found that pumpkin may be beneficial to people with diabetes as pumpkin can lower blood sugar levels. Of course, once you turn that pumpkin into pumpkin pie or pumpkin pudding, then you have the added sugar.  It would be interesting to learn if pumpkin pie is better for diabetics as a treat than other pies like lemon meringue pie.
  • Blood pressure – who would think that eating pumpkin would have anything to do with blood pressure?  But pumpkin is rich in the mineral potassium.  A study in 2017 found that diets rich in potassium can help reduce blood pressure.  Even pumpkin pie or pudding would be good in this regard as both are low in sodium but rich in potassium.  
Libby pumpkin pie.
 
 
If you have any leftover pumpkin pie or pumpkin pudding, enjoy it and tell everyone you are eating “healthy” as you enjoy your dessert.  MedicalNewsToday suggests making a “quick treat of pumpkin chocolate yogurt by combining Greek yogurt, pumpkin puree or canned pumpkin, honey, cinnamon, and cocoa powder”. 

Sunday, November 22, 2020

Enjoy your Thanksgiving dinner without adding guilt to the menu

Who doesn’t love Thanksgiving?  All those delicious foods to eat.  What are some tips to enjoy the Thanksgiving feast and leftovers without adding those extra pounds?  Not easy since food is so plentiful and so tasty.  Not a day to be on a diet but a day we can enjoy every bite but not gain a lot as a result.  A couple of years ago I blogged about enjoying a guilt-free Thanksgiving.  How can you make some slight modifications in your Thanksgiving feast and still enjoy a tasty meal? What are some suggestions for enjoying all the food but not tip the scales days later?


Consumer Reports wrote an article:  “Good to the Last Gobble” in which they outlined how many calories Americans eat at the Thanksgiving feast.  They cite the Calorie Control Council (who knew there was such a Council?) that says we consume 4,500 calories or more at our Thanksgiving feast.  That is a lot of calories for one meal, especially since our daily calorie intake should be between 1600 – 2000 for adult women and 2000 – 2400 for adult men.  (If you are active, you can take in more calories during the day.  Check out the chart at “Estimated Calorie Requirements”).  Consumer Reports suggest a meal with all the sides and dessert racks up about 1700 calories.  How did all these calories add up in their Thanksgiving feast?

Food

Calories

Sweet potatoes, candied 4 ounces

187

Green Bean Casserole ½ cup

227

Cranberry Sauce ¼ cup

102

Turkey 3.5 ounces, white meat

177

Stuffing ½ cup

195

Mashed potatoes 1 cup

237

Gravy  ¼ c.

25

Cornbread 3x3 inch piece

198

Pumpkin pie 1/8 of 9 inch

280

Red wine 5 ounces

125

Total Calories

1753

Enjoy the typical Thanksgiving meal with everything and the calories are well under the 4500 some people feast on.  At our house, we modify recipes to be a little less in calories but not less in taste.  My husband makes the pumpkin pie from scratch.  He uses Low fat 2% Evaporated milk in place of whole evaporated milk.  He cuts the sugar slightly from the recommended ¾ cup to ½ cup.  No cuts in the spices or other ingredients and the pie is quite tasty.  He also makes the cranberry sauce from fresh cranberries.  He cuts the sugar from the 1 cup recommended amount to ¾ cup.  A little tangier but the taste of the cranberries is even better.  I make a sweet potato casserole with a recipe from Southern Living.  I alter the recipe slightly reducing the butter a bit (but using real butter) and cutting back some on the sugar.  No cuts though on the marshmallows or crusty Corn Flake topping.  My daughter makes an awesome pecan pie with a recipe from Cooking Light.  Some oatmeal is used for thickening and it cuts back on some of the corn syrup.  The pie is delicious – not low calorie but less calories than it would have with each serving providing about 311 calories.  A good thing since WebMD notes that a slice of the traditional pecan pie with whipped cream can top 800 calories.  

 

Evaporated Lowfat 2% Milk works well for pumpkin pies

Some other suggestions to enjoy your day, eat all the delicious food, but not tip the scales for days afterward: 

  • Taste everything – but watch how much – smaller servings of some entries
  • Save room for seconds – yes, if there is a food you really like, take a small 1st serving, then enjoy a second serving if you like
  • Exercise – Thanksgiving morning go for a walk or enjoy some type of exercise.  Then after you eat – walk again or be sure to add in some exercise Friday morning.
  • Skip foods you don’t really like – no reason to add in a lot of calories for a food you don’t really enjoy
  • Do other things beside eating – some families go for a family walk after the meal, some families put a puzzle together or play a board game
  • Clear the table – put away the food and pack a lot of leftovers for guests to take with them

Try some substitutions and other suggestions:

  • Instead of mashed potatoes served roasted baby potatoes
  • Cranberry sauce – use as a relish not a main dish, and cut back a little on the sugar as noted above
  • Eat breakfast – don’t skip meals on Thanksgiving day or you may find yourself snacking all day long
  • Don’t forget the water – stay hydrated
  • Pete Thomas of the Biggest Loser recommends:  “You probably won’t lose weight during the holidays, but with careful planning you can avoid gaining weight.”
  • Eat those veggies – usually lower in calories and fills you up

The main advice on Thanksgiving – Enjoy Every BITE, enjoy your meal and enjoy the day!  Happy Thanksgiving

Oatmeal Pecan Pie from Cooking Light

Sources:  article, calorie intake, chart, calories, pie,  other suggestions,  substitutions, suggestions  Image sources:  thanksgiving meal, milk , pecan pie

Sunday, November 15, 2020

Should you switch to pink salt or sea salt?

Everyone has a salt shaker in their home.  For years this shaker was filled with Morton’s salt.  Everyone used Morton’s salt.  Then sea salt seemed to be popular.  Now the rage seems to be “pink salt”.  It has been around for a while. Apparently Trader Joe’s started selling pink salt in 2009.  If you read the label, most pink salt seems to branded as coming from the Himalayas in Pakistan.  However, one source said it comes from just south of the actual Himalayas in Pakistan.  There are lots of health claims for using sea salt and pink salt in place of Morton’s salt.  What salt should people use? 

What is the benefit of using Morton’s Salt?

One reason to use Morton’s salt is to get enough iodine. If you look at a package of Morton’s salt you will see the words: “Iodized salt.  This salt supplies iodide, a necessary nutrient.”   Why is iodine added to Morton’s salt?  Someone asked the Mayo Clinic, “I rarely use salt anymore when cooking.  Instead, I like to use sea salt.  But I’ve noticed a lot of sea salts don’t contain iodine.  Do I need iodized salt, or are there other sources of iodine other than salt that are likely to give me all the iodine I need?” 

Great question.  And how did the Mayo Clinic answer this question?  “Answer:  For most people, iodized salt is probably the easiest way to maintain sufficient iodine intake.”  

Why do we need iodine?

As the Mayo Clinic notes, we need iodine for proper functioning of our thyroid.  Our thyroid gland produces important hormones.  Without enough iodine we can get a condition called goiter or have low levels of thyroid hormones which is termed hypothyroidism.  Thyroid hormones control the body’s metabolism and thyroid hormones are needed for proper bone and brain development during pregnancy and infancy.  There is actually an organization called the American Thyroid Association.  This organization notes, our bodies can’t make iodine, we must get iodine from food.  At one time it was common for people around the Great Lakes region of the U.S., around Appalachia, and other areas to get iodine deficiency.  To prevent this iodine deficiency, in the 1920’s, iodized salt was sold in the U.S.  


Iodine is added to this salt.

How much iodine is in Sea Salt?

I just looked at the bottle of Morton’s Sea Salt we have in our cupboard.  The label reads: “This salt does not supply iodide, a necessary nutrient.”  According to Livestrong, sea salt does not contain iodine.  Livestrong recommends that people who use seal salt in place of iodized salt, need to add other sources of iodine to their diet.  This wouldn’t really be that easy to do on a regular basis as not many people eat kelp, nori, or wild cod routinely.  There is some iodine in eggs and shrimp.    

No iodine is added to this salt. 

How much iodine is in pink salt?

Pink salt is interesting as it is not as processed as other salts.  Thus, some minerals remain in pink salt such as “trace amounts of the minerals calcium, potassium, magnesium and iron”.  Why is pink salt the color pink?  Because it has some trace amounts of iron in it.  But, like sea salt, iodine is not added to pink salt.

Iodine is not added to pink salt.

What salt to use?

I like to be sure I get my iodine.  But I also like to use sea salt.  As a compromise, we use iodized salt for cooking and often at the table.  But we also have sea salt at the table as some foods just seem to taste better with some sea salt.  Livestrong notes that one can not only get some iodine from seaweed and saltwater fish but also some from cheese, cow’s milk (not almond milk), yogurt made from cow’s milk as well as eggs which were noted earlier.  For extra insurance, I take a multivitamin/mineral supplement that has iodine in it.  Livestrong recommends that if you are replacing iodized salt with sea salt,you need to be getting iodine from other sources. 

What salt are you using? 

Sources:  selling , Mayo Clinic , hormones,   American Thyroid Association , 1920’s , sea salt , minerals, Livestrong Image Sources:  iodized salt , Morton’s sea salt , pink salt