Iodine is one of the most important and necessary trace elements for the human body. Its absence weakens the immune system and leads to poor health, metabolism is disturbed and increases the risk of obesity, the thyroid gland stops functioning properly, the condition of the skin, nails and hair damage, swelling, fatigue, apathy, and so on.
According to the World Health Organization, the daily intake of iodine is 100 micrograms for adolescents, 150 micrograms for adults, and 200 micrograms for pregnant women. Approximately 90% of people take it with food, the rest with water and air. That is why it is so important to monitor its intake. Today we have prepared 9 products that will help fill the iodine deficiency.
Foods rich in iodine
The most available iodine-containing product: 100 g contains up to 300 micrograms of organic iodine. In addition, this trace element, derived from algae, is better absorbed by the body than iodine preparations (potassium iodide and others). Add seaweed to your favorite salads and you can easily ensure your daily intake of a vital trace element mineral.
Cod is a versatile white fish that is delicate in texture and has a mild flavor. It is relatively low in fat and calories but offers a wide variety of minerals and nutrients, folic acid, and vitamins (A, D, E), it also contains sufficient amounts of iodine. Per 350 g of product is about 350 micrograms of this useful substance.
Dairy products are a major source of iodine, especially in the American diet
The amount of iodine in milk and dairy differs greatly based on the iodine content in cattle feed and the use of iodine-containing disinfectants during milking.
An extensive study measured the iodine content in 18 different brands of milk sold in the Boston area. It found that all 18 brands had at least 88 mcg in 1 cup (8 ounces) of milk. Some brands even contain up to 168 mcg in one cup. Based on these results, 1 cup of milk can give 59-112% of the recommended daily amount of iodine.
Yogurt is also a good milk source of iodine.
Of the seafood, shrimp have the most iodine. 100 g contains about 110 micrograms of iodine
Tuna is valued for its high protein content, as well as many important trace elements, in particular, iodine: about 50 micrograms per 100 g of product. Canned tuna is great for making a salad or pate. Add these dishes to the family menu more often.
Eggs contain a number of beneficial substances, including iodine. Iodine index: 35 mcg per 100 g.
Experts recommend to prepare various dishes from them and to include them in the daily diet. By the way, eggs are one of the few products that are absorbed by the body almost completely, by 97-98%.
Persimmon perfectly helps to fill the lack of vitamins and minerals such as magnesium, sodium, iron (which even surpasses the apples in content), and iodine. The indicator of the latter in the product is up to 30 mcg per 100 g.
Lima beans dishes are very healthy. Beans contain fiber, folic acid, and other important substances. The iodine content is up to 15 mcg per 100 g.
The beneficial properties of prunes are largely due to its rich composition. Iodine alone contains about 13 micrograms per five pieces of product.
Small amounts of iodine are also found in dairy products, buckwheat, cranberries, strawberries, bananas, and mushrooms. A great way to add iodine to your diet is to use iodized salt.
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