The Vegan Life

The following information is from Iodine Deficiency Reported in Vegetarians and Vegans,
by Michael Greger, M.D ( www.veganMD.org). The entire article can be found at
www.all-creatures.org/health/iodinedef.html.

"Vegetarians who don't eat sea vegetables or use iodized salt should supplement their diet with iodine. I don't encourage people to add salt to their diet--it's not good for your bones--but if you do use table salt, use iodized salt.. The best source of iodine, is sea vegetables (seaweed).
Sea vegetables have lots of B vitamins and lots of minerals, particularly the trace minerals, like iodine."

"The only problem with seaweed is that you can actually get too much iodine. The World Health Organization places the safe upper limit of iodine intake at 1000 mcg per day. And it's less for kids-like 300 mcg may be too much for a five year old. See my handout on nutrients for the amounts found in common".

In a handout, Plant- Based Sources for Key Nutrients, found on his website, www.VeganMD.org
Dr. Greger lists the following amounts of iodine found in common seaweeds, and salt:

1 gram hijiki seaweed-700 mcg
1 gram kelp (kombu)-5000 mcg
1 gram Maine Coast Sea Vegetables dulse-50 mcg
1 gram Maine Coast Sea Vegetables alaria-150 mcg
1 sheet nori-40 mcg
½ teaspoon iodized salt-140 mcg
Sea salt is usually not iodized.


The following information was found On The Vegan Society’s website. You can read the full article at: www.vegansociety.com/html/food/nutrition/iodine.php

"Iodine is vital for good thyroid function, which in turn is essential for health.
Low zinc intakes exacerbate the effect of low iodine intake. Some otherwise healthful foods contain goitrogens - substances which can interfere with iodine uptake or hormone release from the thyroid gland. These foods are generally only a concern if iodine intake is low. Consumption of brassicas, such as cabbage, Brussels sprouts, broccoli and cauliflower, increase the requirements for iodine, especially if consumed raw. Soy beans, raw flaxseed, cassava (used in tapioca), sweet potatoes, lima beans, maize and millet also increase the requirements for iodine."

"It is important not to over-consume iodine as it has a relatively narrow range of intakes that reliably support good thyroid function (about 100 to 300 micrograms per day). Someone consuming large amounts of iodized salt or seaweeds could readily overdo it. Excessive iodine has a complex disruptive effect on the thyroid and may cause either hypothyroidism or hyperthyroidism, in susceptible individuals, as well as increasing the risk of thyroid cancer. "

Most vegans have low iodine intakes but a significant minority consume excessive amounts of iodine from seaweed, particularly kelp.

"Nori is low in iodine and several sheets a day can be eaten without any concern about excess iodine. Frequent addition of small amounts of powdered or crumbled seaweed to stews or curries while cooking, or to other foods as a condiment, is an excellent way to provide adequate iodine (in the absence of other supplementation) and is a healthful practice for vegans. 100g of dried hijiki or 15g of dried kombu or kelp in a convenient container in the kitchen provides one year's supply for one person."

Seaweed, or better named, sea vegetables, have been an important part of the diet in many parts of the world since ancient times. They are dense with vitamins, minerals, and protein, yet low in calories. Sea vegetables are a good source of the B-vitamin folate, magnesium, iron, calcium, and the B-vitamins riboflavin and contain good amounts of lignans, plant compounds with cancer-protective properties. Sea vegetables are also a rich source of iodine-so rich, in fact, that some experts recommend limiting your consumption to one serving (about 3 to 5 grams) of sea vegetables a day.

Sea vegetables are not a good source of active vitamin B-12, despite some claims. A position paper by The American Dietetic Association, on vegetarian diets, which can be read in its entirety at www.eatright.org http://www.eatright.org, ( Click on position papers, then go to the section on vitamin B-12), states the following :

"Foods such as sea vegetables and spirulina may contain vitamin B-12 analogs; neither these nor fermented soy products can be counted on as reliable sources of active vitamin B-12 "

You can buy dehydrated sea vegetables in natural food stores, or in Asian food stores. Look for sea vegetables that are sold in tightly sealed packages. Avoid those that have evidence of excessive moisture. Some types of sea vegetables are sold in different forms. For example, nori can be found in sheets, flakes, or powder. Sea vegetables will stay fresh for several months, Store in tightly sealed containers at room temperature.

Here are some of the most common sea vegetables and some of their uses.

AGAR-AGAR, also called kanten, is a natural gelling agent that has no taste, aroma, or calories. Agar-agar is heated until it dissolves to make fruit gels, puddings, or vegetable aspics.
Agar-agar comes in bars or flakes. The following recipe, from published by The Self-healing Cook Book, by Kristina Turner, published by Earthtones Press, p 121, calls for the flakes.

6 tablespoons agar-agar flakes
3 cups apple juice
1 cup water
2 tablespoons sesame tahini
2 cups sliced strawberries or fresh peaches
3 heaping tablespoons kuzu (a white starch made from the root of the kuzu plant. Used to thicken sauces, soups, etc. It is available at health food stores.)
2 tablespoons apple juice
1 tablespoon natural vanilla

Bring 3 cups juice, water and agar-agar to a boil. Simmer 10 minutes. Stir in sliced fruit and tahini. Dissolve kuzu in 2 tablespoons cool juice. Add to custard and stir until it thickens. Add vanilla and pour into dessert cups to cool and gel. Garnish with fresh fruit.

KOMBU (also known as konbu ) is mellow flavored . According to Kristina Turner, in The Self-healing Cook Book, kombu contains glutamic acid, a food tenderizer and flavor enhancer.It softens beans and makes them more digestible, and it sweetens root vegetable in stews.

The directions for use on the package of Eden kombu suggests adding a small piece to soups, stewed vegetables and grains as they cook. One-half strip added to a pound of dried beans helps to tenderize them as they cook. They also suggest pan or oven roasting kombu, grinding to a fine powder, and adding to popcorn as an alternative to salt.

Kombu should never be washed as its flavor resides near the surface. Kombu should be simmered gently but should never be vigorously boiled.

The following information was found at www.mitoku.com/recipes/seavegetables/kombu/cooking.htm

"A nutritious condiment can be made by roasting kombu then grinding it to a powder. First, cut the kombu into small pieces and place in an un-oiled skillet over medium heat. Stir the kombu pieces constantly until they become very crisp. Transfer the roasted kombu pieces into a bowl and grind the kombu into a fine powder. Add this powder as a seasoning to soups, or sprinkle it over grains and vegetable dishes before serving."

NORI comes in paper-thin sheets of pressed seaweed, and has a mild, distinct ocean flavor. It is crisp when lightly toasted. Nori is a good source of protein and vitamin A. It is most often used for sushi.

The following recipe is from Cooking the Whole Foods Way, by Christine Pirello, published by the Berkley Publishing Company, p 388

SUSHI SALAD
Serves 4

2 tablespoons fresh ginger juice (ginger juice is obtained by finely grating gingerroot and squeezing the pulp).
2 tablespoons soy sauce
2 teaspoons brown rice vinegar
1 tablespoon brown rice syrup
1 tablespoon toasted sesame oil
3 tablespoons diced red onion
Kernels from 1 ear of corn
1 cup fresh or frozen green peas
2 cups cooked short-grain brown rice
1/4 cup minced fresh parsley
2 sheets nori, toasted and finely shredded

Whisk together ginger juice, soy sauce, vinegar, syrup, and sesame oil in a medium bowl. Add onion, corn and peas and toss gently to coat. Allow to marinate 30 minutes.
Combine cooked rice, marinated vegetables, parsley and nori and serve immediately.


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The Humane Slaughter Act requires that an animal be rendered unconscious with one swift application of a stunning device before slaughter. This requirement, however, can easily be violated, thanks to excessively rapid line speeds that can result in animals being cut up while fully conscious. Sped up conveyer belts produce more profits for packing plants, but the cost is borne by the animals and the laborers who have to work on the petrified creatures as they fight for their lives. As for birds (not legally recognized as animals, "humane" preslaughter stunning is not administered."-Pamela Rice, 101 Reasons Why I’m a Vegetarian, Sixth Edition, published 2003 by the Viva Vegie Society Inc.,Viva Vegie Society, P.O. Box 294, Prince Street Sta., New York New York 10012, www.vivavegie.org Reason #5
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