In the kitchen of every Indian home, there is salt. But hardly anyone asks: does my salt protect my thyroid? Let me explain why this small packet matters.
Why iodine?
The thyroid cannot make its hormones without iodine. Our body does not make iodine, so we must get it from food. Too little can cause a swollen thyroid (goitre) and, in pregnancy, can harm the baby’s brain growth.
How much do we need?
Adults need about 150 micrograms a day. Pregnant and breastfeeding women need more, about 220 to 290 micrograms, according to WHO and the Indian guidelines. Iodised salt is the main safe source in India, along with milk, curd, eggs, and some fish.
Not all salts have iodine
- Common packaged iodised salt: has iodine.
- Rock salt (sendha namak) and pink Himalayan salt: usually have little or no added iodine.
- Black salt: also not a good iodine source.
- Sea salt: iodine content is low unless fortified.
The fashion for “healthy” salts
The ICMR-NIN Dietary Guidelines for Indians (2024) point out that special salts such as pink or black salt are not healthier than ordinary salt. All salt has sodium, so all of it should be limited. The aim is less than 5 grams of salt a day, about one teaspoon.
Can there be too much iodine?
Yes, very high amounts from supplements or seaweed products can also upset the thyroid. Do not take iodine or kelp tablets unless your doctor advises.
What to do at home
- Buy iodised salt and store it in a closed, dry container away from heat and moisture.
- Add salt towards the end of cooking, so iodine is not lost.
- If you use rock salt for fasting days, remember that this is only for those days.
- Use less salt overall.
Remember
Iodine is needed, but more is not better. The best approach is simple: iodised salt, in small quantity, every day.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, our clinic in Gachibowli is easy to reach for a thyroid check. Contact us to book a visit.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024. https://www.nin.res.in
- World Health Organization. Guideline: fortification of food-grade salt with iodine. 2014.
- Ministry of Health and Family Welfare, Government of India. National Iodine Deficiency Disorders Control Programme.