Products containing iodine

Many people know how useful a full -fledged and balanced diet is, so they try to consume those products that have sufficiently contain proteins, fats and carbohydrates. However, there are other substances that are extremely necessary for the active life of our body. These include iodine. We will tell you about the benefits of this trace element, as well as what products contain a large amount of iodine.

Products containing iodine: Why does the body need iodine?

Iodine is a vital natural element. In the periodic table of Mendeleev, it is located at number 53. The very name “iodine” came from the ancient Greek word, which is translated meaning “violet”, “purple”. So this trace element was named for its color. He enters the body with food, air. Then, in some concentration, it accumulates in the thyroid gland. She, in turn, is responsible for full mental development and growth.

Iodine is extremely necessary for the human body. In particular, it is required for the normal functioning of the thyroid gland. But in order for this trace element to bring only benefits, overdose should not be allowed. So, the daily iodine rate for an adult is about 150 μg, and for a child - 100 μg. In the diet of pregnant women and nursing mothers, it should be 220-290 μg. More information about the daily iodine standards can be found from the table:

Iodine is directly involved in the development of important thyroid hormones - thyroxine and triiodothyronine. They play a rather large role in the human body. In particular, they influence the formation of the brain of the fetus and on the process of developing intelligence in a child. In addition, they control the growth and formation of a skeleton. Also, thyroid homons are needed to stimulate protein production to strengthen immunity, they are actively involved in carbohydrate metabolism, increase the adaptation of the body and affect the ability of a person to conceive.

Another iodine is needed:

1. To control fat metabolism in the body.
2. In the treatment of some diseases (SARS, rickets, rheumatism, gout).
3. To maintain a beautiful appearance, teeth, nails, hair.
4. To reduce the level of harmful cholesterol in the body.
5. To normalize the psycho-emotional state of a person.

Products containing iodine: iodine deficiency in the human body

According to WHO, approximately 30% of people around the world experience the lack of iodine in the body. This condition can lead to serious consequences. For this reason, it is important that food products containing iodine are daily in the diet.

Symptoms of the lack of this element in the body include:

• increased fatigue,
• unreasonable apathy,
• drowsiness during the day, insomnia at night,
• chronic fatigue,
• depression,
• frequent mood change,
• excessive irritability, aggression,
• fragility of nails, hair,
• excessive dry skin,
• overweight,
• memory deterioration,
• swelling.

Especially dangerous iodine deficiency is if it manifests itself in childhood. During this period, the disadvantage of this trace element can lead to a violation of the overall development of the child and influence his academic performance, as well as the ability to study. In addition, the lack of iodine in the body can weaken the immune system, influence sexual development. Therefore, if you notice that your child has become worse than performance and he began to get sick of colds too often, you need to take measures as quickly as possible. It is possible that this is connected precisely with a deficiency of iodine. For treatment, consult a doctor.

Products containing iodine: an excess of iodine in the body

The lack of iodine in the body and its oversupply is dangerous. The increased content of this trace element in organs and tissues leads to the development of hyperthyroidism (increased activity of the thyroid gland, as a result of which excessive production of hormones occurs). Excess iodine can be caused by various reasons, they include:

1. Excessive intake (overdose) of this element into the body.
2. Violation of iodine metabolism.

The symptoms of an excess of this element in the body include:

• muscle weakness,
• increased irritability,
• sweating,
• elevated body temperature (above 37.4),
• skin depigmentation,
• fast weight loss,
• tearfulness, frequent cough, sore throat,
• irritability,
• weakening of immunity,
• premature hair beetle,
• tendency to diarrhea.

If there is an overabundance of this trace element in the body, it should be limited to its food. Here is a list of products that do not contain iodine (or with the minimum iodine content):

1. Unsecute nuts.
2. Walnut oil (unsalted).
3. Black pepper.
4. Maple syrup.
5. Molasses.
6. Sugar, jelly.
7. Egg white.
8. Unrefined vegetable oil.

Products containing iodine: how to make up for a lack of iodine?

The best way to prevent the deficiency of this trace element in the body is the use of products containing a lot of iodine. There are no standard measurements of the numerical content of this element in food products. Here the fact is that each of them has its own concentration of iodine. When they are included in the diet, it is important not to forget about the daily standards. About products containing iodine in the largest quantity, we will tell you below.

Products containing iodine: as you can not make up for a lack of iodine

Some people advise to make up for the lack of this trace element in this way: drip a few drops of iodine into a glass with milk or on a piece of sugar. This cannot be done. Indeed, each drop contains 5800 μg of iodine, that is, 28 times more daily norm. Such a large dose can lead to pernicious consequences.

What products contain iodine?

Iodine products: seafood

First of all, these are, of course, seafood. Most iodine is contained in kelp or sea cabbage. Few people think what is the concentration of this trace element in this product. So, only 100 grams contain about 1.8–8.6 mg of iodine. This amount is quite enough to restore the normal functioning of the thyroid gland. In order to make up for the daily iodine rate, it is enough to eat only a quarter glass or 2 tbsp. tablespoons (50 g) of sea cabbage. It is worth saying that it is widely used in nutrition in the eastern countries. There it is eaten daily. By the way, even in ancient China, they knew that Laminaria allows you to restore strength and health after hard physical work. In addition, given its low calorie content, it was used in the fight against excess weight.

As already mentioned, the sea cabbage contains a very large amount of iodine. At the same time, it is important that this trace element is absorbed by the body almost completely and normalizes the thyroid gland. In general, it is useful to include laminaria in the diet in regions where iodine is not enough. There, due to the lack of this trace element, a high incidence of endemic goiter is usually noted. By the way, doctors advise replenishing the daily norm of this element precisely by products containing iodine, in particular, laminaria and other seafood, and not with the help of pills. Indeed, in a tablet form, it is not completely absorbed, which cannot be said about natural sea cabbage. As for the chemical composition of this product, it can vary depending on the variety of kelp and on the place where it grows. In particular, the salinity of the sea, water temperature and illumination affects. On average, the sea cabbage contains approximately 0.9 grams of proteins and 0.2 grams of fat. At the same time, the calorie content is only 5 kilocalories per 100 g of the product. Therefore, it can be considered a very low -calorie product.

It is worth saying that in the sea cabbage, in addition to iodine, polyunsaturated fatty acids are also contained. They are an excellent means of prevention of atherosclerosis. Thanks to its composition, kelp helps to clear the blood of waste cells and create new blood cells. It contains a protein in which there are almost all amino acids. Therefore, it is not surprising that the vegetarians so love this product. Indeed, by consuming seaweed, you can make up for a lack of protein even without animal products. It also contains plant fibers that are useful for the normal operation of the digestive tract. Sea cabbage swells a little in the intestines, which causes a person a feeling of satiety. Therefore, this product is often part of the menu of various diets for weight loss. In addition, it is used to treat constipation, which people often suffer from excess weight. In addition, it contains a whole set of vitamins. In particular, A, C, D, E, as well as B vitamins B.

Sea cabbage is known for a rather specific taste that not everyone can transfer. Therefore, it is often eaten not as a separate dish, but as an ingredient in salad. To soften a sharp taste, a boiled egg is used. In addition, the taste of sea cabbage improves if you add carrots with onions to it. At the same time, dishes with kelp are often seasoned with various sauces.

Important! It is not worth consuming seaweed with furunculosis, nephrite and hemorrhagic diathesis.

It is worth saying that in our conditions it is almost unrealistic to make up for iodine deficiency with sea cabbage. First of all, it is played by the fact that it is not part of the traditional dishes of Russian cuisine, and not everyone likes. If you use kelp every day, then sooner or later it is just bored. As a result, saturation will come. Therefore, there should be other products containing iodine in the diet.

If we talk about seafood, with which you can make up for the norm of iodine, then it is worth highlighting the liver of cod. For an adult, it is enough to eat about 50 grams of this product per day. In addition, there is quite a lot of iodine in such a fish as sea perch, salmon, tuna, plague, herring and flounder. It is also known that iodine deficiency can be replenished with fish oil. It is also impossible not to note such delicious and healthy delicacies as squid, oysters, rapans, shrimp, mussels and crabs.

Milk and dairy products containing iodine

Not all people love seafood, but this does not interfere with iodine with another food, for example, consuming dairy products. Most of this trace element is contained in milk. Not that it lies on the shelves of stores, namely in home milk. The same applies to other home dairy products. So, if they are constantly present in your diet, then this will provide the entry of approximately 11-13% of the daily iodine norm. A little less than this element is in kefir. Dairy products containing iodine also include cottage cheese and sour cream.

Iodine products: iodized salt

An excellent "supplier" of iodine is iodized salt. One gram of this product contains almost half of the daily norm. It concentrated two main compounds of this microelements - this is iodide and iodate. Moreover, the latter is considered more persistent. Salt enriched with iodata can be stored for about two years, and the one that is enriched with iodide is only six months. Nutritionists say that it is important to observe all the storage conditions of this product. The fact is that iodine itself is a very volatile element. Therefore, if a large pack of salt is bought, then it does not need to be kept in the open air for a long time, since this trace element will simply evaporate from it. In addition, it is important to know that iodine quickly disappears when heated. Therefore, iodized salt is best added to food already immediately after cooking.

Products containing iodine: Food sea salt

The usual iodized sodium salt is obtained by artificial enrichment with iodine. Sea salt, unlike it, is a natural product. It has a soft taste. It is obtained by evaporation of water under the influence of the rays of the sun. Thanks to this, all useful trace elements remain in sea salt, which will never be in cook. In particular, it has iodine, iron, potassium, sodium, calcium, manganese, silicon, bromine and magnesium. As for the table salt, it contains almost 100% sodium chloride. There are no useful trace elements. The fact is that they are destroyed during processing. So, for starters, salt is dried at a temperature of more than 650 degrees, after which chemical additives are added to it, in particular, the bleach that makes it snow -white. After such processing, salt crystals are destroyed, their structure changes. Naturally, after that, nothing useful remains in the product.

Sea salt contains as many biologically active substances as in any food product. It is thanks to this that it can be used to treat many diseases. In particular, it activates metabolism, normalizes the work of the cardiovascular system, strengthens the immunity, nervous system, and also improves the structure of hair, skin and nails. It is worth saying that according to statistics in countries where sea salt is consumed in food, people suffer much less often with diseases of the joints and cardiovascular diseases. Due to the content of potassium and sodium, nutrients are easier to enter our cells. Calcium improves blood flow and normalizes the functioning of the nervous system. Magnesium, which is rich in sea salt, normalizes metabolic processes and interferes with the development of allergies. Brom improves skin condition and has a general calming effect.

It is worth saying that the most useful is the sea salt that has a gray color. In addition to a large number of microelements, it contains Dunalilahella algae extract. However, the most pleasant taste is still possessed by white sea salt.

Products containing iodine: grain crops

More than in milk products of iodine is contained in grain crops. So, if you consume wheat, oats, corn, buckwheat and lentils, then you can make up for about a third of the necessary daily norm of this trace element.

Iodine products: fruits and vegetables

Do not forget that iodine in different quantities is still contained in various vegetables and fruits. In particular, a great source of this element is potatoes. Moreover, it is best to use it with the peel. Among the fruits, the most iodine contains strawberries. Therefore, do not forget to include it in your diet. This trace element is still available in persimmons, oranges, seeds, bananas, apples, plum, lemon, as well as in grapes. In addition, it is in such vegetables as carrots, radishes, beets, garlic, tomatoes and cabbage.

It is also worth paying attention to carrots, various greens, beets. You just need to know one important rule: so that iodine is fully absorbed, fruits and vegetables must be consumed fresh. The more heat treatment products, the less likely to maintain useful substances in them.

Products containing iodine: meat and eggs

A lot of iodine is found in meat and eggs. The beef should especially be noted. It is best consumed in baked or welded. In fried meat of this trace element is already much smaller and, in general, it is not so useful. You can serve potatoes with tomatoes and garlic as a side dish. Such a dinner will bring even more iodine to your body. These products can include both adults and children in the diet. As for eggs, it is worth noting that it does not matter in what form they will be used. For example, in the form of fried eggs, raw, cooked or as part of an omelet. One large boiled egg contains about 12 μg of iodine.

Note! If you make up a dietary menu for yourself, then from all products to make up for iodine reserves, it is best to give preference to germinated grain crops, milk, herbs, as well as fruits.

You can find out in more detail what products contain iodine, from the table:

Video about the lack of iodine in the body

You can learn more about the problem of lack of iodine in the body from the video: