According to scientists, iodine is that chemical element that is responsible for the normal development and growth of mammals, including humans. Iodine is very important for the normal functioning of all human organs and body systems, especially the thyroid gland. Therefore, it is extremely important to know which foods contain iodine in order to constantly include them in your diet.
Before isolating iodine-containing foods , it is necessary to find out how much iodine a person needs per day. Infants (children under the age of one year) must receive fifty micrograms of iodine per day. Children from two to six years old need ninety micrograms of iodine per day. Pupils (children from seven to twelve years old) - one hundred and twenty micrograms of iodine. Adults need one hundred and fifty micrograms of iodine per day. The greatest amount of it is required for pregnant and lactating mothers - two hundred micrograms of iodine per day. If you select products containing iodine, then first of all you should pay attention to ordinary water. Up to 15 micrograms of iodine can be in one liter of drinking water.
Partially, it is possible to solve the problem of the lack of this important chemical element using iodized salt, but it is clear that this is not a panacea. An adult needs to eat about six grams of such salt per day. But you need to remember that if the package with salt has been open for more than two months, it loses more than half of the iodine contained in the salt.
You can eat iodine-containing foods daily. These primarily include seafood.
1. Sea kale or kelp is one of the richest iodine foods . This seafood contains from fifty to seventy micrograms of iodine. In addition to iodine, it is rich in protein bioactive substances, in which there are 23 amino acids. In order to get a daily rate of iodine, you need to eat about a hundred or two hundred grams of these algae daily.
2. Fish: tuna, halibut, herring, cod, salmon, flounder, sea bass. About seventy micrograms of iodine is found in 100 grams of raw marine fish. In the liver, cod is much larger - up to 800 mcg. A lot of iodine in fish oil - about 770 mcg. If you eat 180 grams of cod daily, this will be enough to provide the human body with the necessary amount of iodine.
3. Oysters, scallops, squid, mussels, shrimp, crabs. These delicacies are not only very tasty, but also healthy. They can saturate the body with the iodine necessary for it, since they contain about 100 micrograms of iodine.
4. Freshwater fish also contain iodine. Although, its content is much lower than in marine fish - five to eight micrograms per 100 grams of raw fish.
5. In addition to seafood, there are other products containing iodine. Cereals, eggs, beef, milk, butter, vegetables (eggplant, garlic, sorrel, spinach, beets, tomatoes, onions, lettuce, green onions, asparagus, radishes, potatoes). In addition, iodine is found in some berries and fruits, including oranges, bananas, grapes, strawberries, persimmons, lemons, melons, pineapples. If you eat 1.5 kg of champignons every day, then this will also be enough to saturate the body with the required dose of iodine. The main signs of iodine deficiency in the body include: weight gain, lethargy, slow mental processes, chronic weakness, fatigue. If you do not eat the described products containing iodine, then in addition to the above symptoms, memory may decrease, irritability may appear, the menstrual cycle may be disturbed. Many diseases of the respiratory tract and heart are also caused by a lack of iodine. If we talk about the reproductive system, here, due to lack of iodine, stillbirths, spontaneous abortions, infertility, impotence, fetal abnormalities are observed. This is what is important and necessary for the body iodine!