How much Japanase dashi kombu seaweed broth can be consumed daily while not overdosing with iodine and keeping thyroid healthy?
I have already asked the question on Quora in the past, yet I have not received satisfactory answers. See the link here.
I'd like to consume miso soup often, however, the dashi for the soup (Japanese broth, the basis of many Japanese soups and sauces) is made from boiled kombu seaweed, which is very high in iodine.
I have read that if one pre-soaks kombu in water it removes a lot of iodine, yet does not comprise the taste much, however I was not able to locate the daily recommended dose of dashi made from kombu, nor any other recommendations (e.g. use kombu 2x10 cm long, boil for 20 seconds - this will be approximately 60% of your iodine daily intake).
Also, the Japanese often eat tofu and other foods that contain several chemicals that suppress the high iodine intake, though, again, no real numbers.
Are there any real studies/numbers on this? Of course, the iodine concentration in such broth strongly depends on the kombu used, the length of boiling etc., yet I believe there must be some average values one can take into consideration in order to maintain thyroid health.
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This study from Australia www.mja.com.au/journal/2010/193/7/iodine-toxicity-soy-milk-and-seaweed-ingestion-associated-serious-thyroid indicates that iodine toxicity has been documented in people consuming soy milk made with kombu and illustrates the dangers of importing a foreign diet or manufactured food substance.
We report a series of cases of thyroid dysfunction in adults associated with ingestion of a brand of soy milk manufactured with kombu (seaweed), and a case of hypothyroidism in a neonate whose mother had been drinking this milk. We also report two cases of neonatal hypothyroidism linked to maternal ingestion of seaweed made into soup. These products were found to contain high levels of iodine. Despite increasing awareness of iodine deficiency, the potential for iodine toxicity, particularly from sources such as seaweed, is less well recognised.
There are no studies looking at iodine concentrations of that specific soup broth that I could find. But this study, published in Nutrition Journal 2 years ago, looks at iodine intake in various Japanese dietary groups.
In one type of diet, participants consumed more than 1 bowl of miso soup and 2 servings of seaweed a day, and their daily iodine intake was about 650 micrograms, right in the middle of the recommended range of 150-1100 micrograms a day.
So you should be just fine eating plenty of miso soup and/or seaweed.
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