Products Containing Iodine

What is the danger of insufficient consumption of iodine for our body, and what products contribute to the prevention of iodine deficiency?

What is the danger of insufficient consumption of iodine for our body, and what products contribute to the prevention of iodine deficiency?

Iodine is a natural element used by our body for certain hormones in the thyroid gland. Iodine can not only bring benefits, but also negatively affect your health in general, disrupting the metabolism in your body. According to the data of the Institute of Endocrinology and Metabolism of the Medical Academy of Ukraine, Ukrainians consume approximately 40-80 μg of iodine per day, which is 2-3 times less than its daily norm.

The recommended daily allowance of iodine in an adult's diet is 150 micrograms, in a child's diet - 100 micrograms. In the diet of pregnant and lactating women - 220 - 290 μg, respectively.

The main function of iodine in our body is the synthesis of thyroid hormones (thyroid hormones) - triiodothyronine (T3) and thyroxine (T4). With iodine deficiency, the production of thyroid-stimulating hormone by the pituitary gland increases, as a result of which the thyroid gland begins to enlarge and compensate for the production of hormones.

What role do thyroid hormones play?

• It affects the development of the brain of the fetus, and then the development of the child's intelligence
• It affects the processes of growth, formation of the skeleton
• Stimulate protein synthesis
• Helps strengthen immunity
• Increases adaptive functions of the body
• Participate in carbohydrate metabolism
• Affect the ability to conceive

Iodine deficiency in childhood is especially dangerous. It is during this period that iodine deficiency can affect the general development of the child, his success in school, learning abilities, weaken immunity, affect growth and sexual development.

"With iodine deficiency, the heartbeat slows down, a person begins to spend much less energy, the skin becomes dull and thin, hair and nails are brittle, there may be a state of very deep depression, " says nutritionist Lidia Ionova .

How to provide the body with the required amount of iodine

The best way to prevent iodine deficiency is to consume iodine-containing products. What products are natural sources of iodine? Standard measurements of iodine in food products do not exist, because the concentration of iodine in each product is individual. In general, seafood is the richest in iodine, followed by animal foods, followed by plant foods. Of all seaweeds, kelp is the most well-known and reliable source of natural iodine, but eggs and dairy products can also be good sources of this element.

Products containing iodine

Seafood

Sea creatures such as cod, tuna and shrimp are able to filter iodine from seawater. L. Paulin, a representative of the institute at the University of Oregon reports that just 100 grams of cod provides almost two-thirds of the daily iodine requirement for adults. The level of iodine in fish and other seafood can vary significantly, so it is difficult to track the daily norm at home.

Kelp

Kelp is a type of seaweed that is considered the best source of iodine. One quarter cup of this bright green product contains almost twice the daily value. Laminaria also contains an analogue of thyroid hormone, which normalizes the function of the thyroid gland in thyrotoxicosis and hypothyroidism.

Caution: the use of kelp is not recommended for nephritis, furunculosis, hemorrhagic diathesis, as well as for individual intolerance to iodine and seafood.

Dairy products

Dairy products are also an excellent source of iodine for the human body. Milk itself contains the largest amount of iodine - approximately 16 mg, kefir contains slightly less iodine - 14 mg, sour cream - approximately 8 mg of iodine, and cream - 9 mg.

Fruits and vegetables

Certain fruits and vegetables, such as strawberries or potatoes, can be a healthy addition to your diet if you need to increase your iodine intake. If potatoes are eaten with the skin on, one medium baked potato can provide 60 micrograms of iodine. The best source of iodine can be vegetables and fruits specially grown on soil enriched with iodine.

Eggs

No matter what kind of eggs you prefer - boiled, scrambled or scrambled - they can be an excellent source of replenishing iodine in your body. Just one large boiled egg provides about 12 mcg of iodine.

Iodized salt

Iodized salt is a wonderful product. Just one gram of iodized salt provides almost half of the daily allowance of iodine. There are two compounds of iodine in salt - iodate and iodide. The first is considered more stable. Salt enriched in this way can be stored for two years, while salt with iodide - only 6 months.

 

Remember, when heated, compounds are destroyed and iodine simply evaporates, so it is better to salt food after cooking.