Products containing iodine

Many know how much good and balanced nutrition is useful, so they try to eat those products in which proteins, fats and carbohydrates are in sufficient quantities. However, there are other substances that are extremely necessary for the active vitality of our body. These include iodine. The benefits of this microelement, as well as which products contain a large number of iodine, let's tell me further.

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" occurred from an ancient Greek word, meaning "violet", "purple". So it was named this trace element for its color. It enters the body with food, air. Then at some concentration 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 normal work of the thyroid gland. But in order for this trace element only to benefit, overdose should not be allowed. Thus, the daily rate of iodine 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 daily iodine norms can be found from the table:

The iodine takes direct participation in the development of important hormones of the thyroid gland - thyroxine and triiodothyronine. They play a fairly large role in the human body. In particular, they influence the formation of the fetal brain and the process of developing the intellect in the child. In addition, the growth and formation of the skeleton is controlled. Also, the thyroid gomons are needed to stimulate the production of protein, to strengthen the immunity, they are involved actively in carbohydrate exchange, increase the adaptation of the body and affect the human ability to conceive.

Another iodine is necessary:

1. To control fat metabolism in the body.
2. In the treatment of certain diseases (ARVI, Rahita, 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, about 30% of people around the world have lack of iodine in the body. Such a state can lead to serious consequences. For this reason, it is important that in the diet daily there are food products containing iodine.

The symptoms of the lack of this element in the body include:

• increased fatigue
• unfortunate apathy
• drowsiness in the afternoon, insomnia at night,
• chronic fatigue
• depression
• frequent mood change
• excessive irritability, aggression,
• nail fragility, hair,
• excessive dry skin
• overweight,
• worsening memory
• euchness.

A particularly dangerous deficiency of iodine is if he is manifested in childhood. During this period, the lack of this trace element can lead to a violation of the overall development of the child and affect its school performance, as well as on the ability to learn. In addition, the lack of iodine in the body can weaken immunity, affect sexual development. Therefore, if you notice that your child has worse performance and he often began to hurt with colds, you need to take action as soon as possible. It is possible that this is due to just with iodine deficiency. For treatment you need to consult a doctor.

Products containing iodine: excess iodine in the body

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

1. Excessive admission (overdose) of this element in the body.
2. Violation of iodine exchange.

The symptoms of the re-equipment of this element in the body can be attributed:

• muscle weakness
• increased irritability
• sweating
• increased body temperature (above 37.4),
• skin depigmentation
• fast weight loss,
• tear, frequent cough, sore throat,
• irritability,
• imminent immunity
• premature hair wells,
• template to diarrhea.

If there is an overaction of this trace element in the body, it should be limited to its admission to food. We give your attention a list of products that do not contain iodine (or with minimal iodine content):

1. Sobbed 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 replenish the lack of iodine?

The best way to prevent the lack of this microelement in the body is the use of products containing a lot of iodine. Some standard measurements of the numerical content of this element in food products do not exist. The fact is that in each of them there is its own concentration of iodine. When they are turned on in the diet, it is important not to forget about the daily norms. About products containing iodine in the greatest quantity will tell below.

Products containing iodine: how can not be refused iodine

Some people advise to replenish the lack of this trace element in this way: drip a few drops of iodine into a glass with milk or a piece of sugar. It is impossible to do this. After all, each droplet contains 5800 μg of iodine, that is, 28 times more daily norm. Such a large dose can lead to detrimental consequences.

What products contain iodine?

Products containing iodine: seafood

First of all it is, of course, seafood. Most iodine is contained in laminaria or sea kale. Few people think about the concentration of this trace element in this product. So, only 100 grams contain about 1.8-8.6 mg of iodine. This quantity is enough to restore the normal work of the thyroid gland. In order to fill the daily rate of iodine, it is enough to eat only a quarter of a glass or 2 tbsp. Spoons (50 gr) sea cabbage. It is worth saying that it is widely used in nutrition in eastern countries. There it is eaten daily. By the way, in ancient China, they knew that laminaria makes it possible to restore strength and health after severe physical work. In addition, given its low calorieness, it was used in the fight against overweight.

As already mentioned, a very large amount of iodine contains in the sea cavity. It is important that this trace element is absorbed by the body almost completely and normalizes the work of the thyroid gland. In general, laminaria is useful to include in the diet in the regions where iodine is missing. There, due to the lack of this trace element, it is usually a high incidence of endemic goiter. By the way, doctors advise to replenish the daily rate of this element by products containing iodine, in particular, laminarium and other seafood, and not using tablets. After all, in a tableted form, it is not fully absorbed, which cannot be said about natural sea carade. As for the chemical composition of this product, it may vary depending on the variety of laminaria and from the place where it grows. In particular, the salinity of the sea affects the water temperature and illumination. On average, the sea kale contains approximately 0.9 gr proteins and 0.2 gr fats. At the same time, calorie content is only 5 kilocalories per 100 grams of the product. Therefore, it can be considered a very low-calorie product.

It is worth saying that in sea kale, except iodine, also contains polyunsaturated fatty acids. They are an excellent tool atherosclerosis prevention. Due to its composition, laminaria helps to clean the blood from the used cells and create new blood tales. It contains a protein in which there are almost all amino acids. Therefore, it is not surprising that this product was so loved by vegetarians. After all, using sea cauldron, you can fill the lack of protein even without animal products. It also contains vegetable fibers that are useful for normal operation of the digestive tract. Sea cabbage swells a little in the intestines than 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 often suffer from overweight people. In addition, it contains a whole set of vitamins. In particular, A, C, D, E, as well as vitamins of B.

Sea cabbage is known for a rather specific taste that not all can be transferred. Therefore, it is often eating not as a separate dish, but as a salad ingredient. To mitigate 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 laminaria are often seasoned with various sauces.

Important! It is not worth using marine cauldrons for furunculese, jade and hemorrhagic diathesis.

It is worth saying that in our conditions to fill the deficit of iodine with the help of sea cabbage is almost unrealistic. First of all, it plays the role that it is not part of traditional dishes of Russian cuisine, and not everyone to taste. If you use laminarium every day, it is sooner or later just get tired. In the end, the suggestion will come. Therefore, in the diet should be other products containing iodine.

If we talk about seafood, with the help of which you can fill the norm of iodine, it is worth highlighting the liver of the cod. For an adult, you can eat about 50 grams of this product per day. In addition, iodine is quite a lot in such a fish, like sea bass, salmon, tuna, halibut, herring and flabwood. It is also known that iodine deficiency can be fill in fish oil. It is impossible not to note such tasty and useful delicacies like squid, oysters, rapana, shrimp, mussels and crabs.

Milk and dairy products containing iodine

Not all people love seafood, but it does not prevent you from getting an iodine with another food, for example, by using dairy products. Most of all this trace element is contained in milk. Not in what lies on the shelves of shops, namely in home milk. The same applies to other home milk products. So, if they constantly be present in your diet, this will provide an admission of approximately 11-13% of the daily norm of iodine. A little less than this element is in kefir. Milk products containing iodine include more cottage cheese and sour cream.

Products containing iodine: iodized salt

An excellent "supplier" of iodine is the iodized salt. One gram of this product contains almost half of the day norm. It concentrated two main connections of this trace element - this is iodide and iodat. Moreover, the latter is considered more resistant. The salt enriched with iodom can be stored for about two years, and the one that is enriched with iodide, only half a year. Nutritionists say it is important to comply with all the storage conditions of this product. The fact is that the Iodine itself is a very volatile element. Therefore, if a large pack of salt is bought, it does not need to keep it for a long time outdoors, since this trace element will simply evaporate from it. In addition, it is important to know that iodine quickly disappears when heated. Therefore, the iodized salt is best added in food immediately after cooking.

Products containing iodine: Food Sea Salt

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

The sea salt contains so many biologically active substances as not in any food product. It is because of this that it can be used to treat many diseases. In particular, it activates the metabolism, normalizes the work of the cardiovascular system, strengthens the immunity, the nervous system, and also improves the structure of hair, leather and nails. It is worth saying that according to statistics in countries where the seafood is used, much less often people suffer from diseases of the joints and cardiovascular diseases. Thanks to the content of potassium and sodium, nutrients easier fall into our cells. Calcium improves blood flow and normalizes the work of the nervous system. Magnesium, which is rich in sea salt, leads to a normal exchange processes and interferes with the development of allergies. Broma improves skin condition and has a common soothing effect.

It is worth saying that the most useful is the sea salt, which has gray. In addition, in addition to a large number of trace elements, Danaleeella algae extract is contained. However, the most pleasant taste is still the sea salt of white.

Products containing iodine: grain crops

More than in dairy products iodine is contained in grain crops. So, if you consume wheat, oats, corn, buckwheat and lentil, then you can replenish about a third of the necessary daily rate of this trace element.

Products containing iodine: fruits and vegetables

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

It is also worth paying attention to carrots, various greens, beets. Only you need to know one important rule: the iodially learned to fully, fruits and vegetables need to be consumed in a fresh form. The greater the heat treatment products, the less likely to maintain useful substances in them.

Products containing iodine: meat and eggs

Many iodine is contained in meat and eggs. Especially need to be noted beef. It is best to use in baked or cooked. In the grilled meat of this trace element is already much smaller and, in general, it is not as useful. You can serve potatoes with tomatoes and garlic as a side dish. Such dinner will bring even more iodine to your body. These products may include in the diet of both adults and children. 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 scrambled eggs, raw, welded or in the composition of omelet. In one large boiled egg contains about 12 μg of iodine.

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

More information you can find out which products contain iodine, from the table:

Video about the lack of iodine in the body

More information about the problem of lack of iodine in the body can be found from the video: