Why iodine our body needs.
A vital trace element which may help us to be cheerful, active, attentive, is iodine. Iodine promotes good thyroid function. Iodine deficiency causes fatigue, lethargy, depression, and other unpleasant consequences. Don’t let them, reports the Chronicle.info with reference to hochu.ua.
We have prepared a selection of foods that are rich in iodine and which now, perhaps, be more present in your diet.
• Cod liver oil
It is champion for iodine content: just 100 grams of this valuable product contains 370 mcg of iodine in 3 times more than the daily requirement.
• Feijoa
This small fruit contains almost the same amount of iodine, how much cod liver oil (300 mcg per 100 grams). It is recommended to use fresh, rubbed with honey or sugar.
• Sea and river fish, seafood
A large amount of iodine contained in the mussels, squid, shrimp, all kinds of red fish, mackerel and herring (100 to 300 mcg).
• Seaweed
For example, one serving of nori (~10 g): 4 to 500 mcg (3000% of the daily requirement of iodine).
• Shrimp
Most seafood is high in iodine, but that the shrimps are almost the only source of the powerful antioxidant astaxanthin. It not only effectively fights free radicals and improves the functioning of the brain and Central nervous system.
• Seaweed
It is ideal for dieters, because it contains only 25 calories per 100 grams. In addition, 300 mcg in 100 grams is more than the daily requirement twice!
• Cranberry
This tart berry contains large amounts of antioxidants as well as vitamins and minerals. Cranberries are particularly rich in vitamins. With I. K and iodine. Add it to baked goods, salads and sauces — and the daily rate of iodine will be provided.
• Prunes
5 stuff prunes a day is not only 10% of the daily requirement of iodine, but also protect you from cancer, diabetes, obesity, lowering cholesterol levels and strengthening bones. In addition to iodine, this dried fruit is rich in vitamin K and beta-carotene.
• Strawberry
In a small Cup of strawberries contains 10% daily value of iodine. But it is unlikely you will be limited to one Cup of this delicious berry, so the lack of iodine is not threatened. In addition, strawberries strengthens the immune system, regulates blood pressure and reduces levels of “bad cholesterol”.
Potatoes
Many try to avoid potatoes due to the high content of starch, but do not abandon it altogether. After all, one medium potato contains almost half of daily allowance of iodine! In addition, the vegetable is rich in iron, phosphorus, calcium and zinc, which together help to improve bone health.
• Turkey
A good replacement of conventional chicken meat. In 100 g of product: 34 micrograms of iodine (23% of daily needs).
• White beans
Beans have a low glycemic index and contain a high amount of fiber and protein. White beans are rich in magnesium, copper, zinc, folic acid and iodine in 100 grams of kidney beans it contains slightly more than 30 ág.
• Cheese
Of all the varieties, the highest amount of iodine contained in the cheese Cheddar. 30 g contains 8% of daily needs.
• Yogurt
One Cup of yogurt covers 58% of the recommended daily requirement of iodine.
• Iodized salt or sea salt
1 g of product contains 77 mg (52% of the daily requirement).
The recommended daily amount of consumption of iodine
Age group, number of iodine per day (µg)
- Children (1-8 years) — 90
- Children (9-16 years) — 120
- Adults — 150
- Pregnant women — 220
- Nursing mothers — 290
*In accordance with Israeli and American food rations
Interesting:
— Iodine is a natural chemical element. It is naturally present in some foods and available as a dietary Supplement.
— Iodine is necessary for normal functioning of the thyroid gland, especially before and during pregnancy and in nursing mothers for healthy brain development in the fetus and the newborn.
— The thyroid gland determines with what frequency will the heart beat how much food eaten is deposited in the form of energy reserves, and how much as fat, whether the person to freeze in the cold or not.
— Effective method of prevention of iodine deficiency is to replace the ordinary salt at a salt enriched with iodine, without increasing the amount of salt.
Factors that inhibit absorption of iodine:
Some products contain substances that hinder the absorption of iodine, so do not use them along with the above.
• Soy
• Flax seeds
• Raw cabbages and broccoli
• Too chlorinated water.
Freezing and intensive heat treatment to reduce the amount of iodine in foods by 40-60%. If the completion of the daily intake of iodine with food impossible, experts advise taking iodine containing supplements, and having consulted to the doctor.
