Which foods are high in iodine

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Iodine is an essential trace element for humans. Its deficiency in the body can lead to poor he alth and memory, fatigue, thyroid disease and obesity. Iodine deficiency in children and adolescents can be the cause of physical and mental developmental delays. Therefore, be sure to include foods high in iodine in your diet.

But how much does the body need to function properly? A baby will only need 50 mcg, usually he receives iodine from mother's milk or an adapted mixture. Preschoolers already need 90 micrograms, and schoolchildren need even more - 120 micrograms. An adult should receive 150 micrograms daily with food. But most of all, pregnant and lactating women need it, for them the norm is already 200 mcg.

But what foods contain iodine? First of all, these are all seafood. And most of all iodine is in seaweed. Already 100 g of this product contains the daily intake. Besidesit is also rich in proteins. From seaweed, you can make a variety of salads with the addition of vegetables and seafood. Only you need to choose kelp in the store very carefully. Preservatives and vinegar are often added to increase shelf life.

Most iodine is found in any marine fish. And if not everyone likes kelp, then many people eat fish. What’s more, you can cook a variety of dishes from it. The largest amount of iodine is found in cod, herring, sea bass, halibut and tuna. You just need to remember that fish is able to accumulate not only useful iodine, but also radioactive. Therefore, before buying it is worth clarifying its origin. But not only these products contain iodine. There is still a lot of it in shrimps, mussels, scallops, oysters and other seafood. You can prepare, for example, a sea cocktail for lunch to fill the daily need for iodine.

All dairy products contain iodine, although it is slightly less here. Milk, kefir and cottage cheese can partially fill the need for this trace element. Iodine is also found in eggs, some vegetables and fruits. From vegetables, potatoes, spinach, sorrel, eggplant and turnips are rich in it, and from fruits and berries - strawberries, feijoa, persimmon and orange.

But despite the fact that many products contain iodine, residents of the central regions of Russia still consume it 3-4 times less than the norm. To avoid this, you can buy iodized s alt. It is enriched with this trace element artificially. This s alt can be stored for up to 2 years. Onlyit must be remembered that iodine is a volatile compound and over time its amount in s alt decreases. In addition, it is completely destroyed when heated, so food should be s alted only at the very end of cooking or before serving.

Since natural foods contain iodine in different amounts, you need to carefully monitor how much you eat. After all, an excess of this trace element is no less dangerous than its deficiency. And in no case should you take drugs containing iodine without a doctor's prescription. But every inhabitant of the middle lane should include iodized s alt and seafood in their menu.