Iodine is one of the most important microelements in the body, which affects the proper functioning of the thyroid gland, the production and exchange of hormones. It is important to use the daily norm of iodine per day for the prevention of diseases of this organ.
The daily norm of iodine for humans
For children under two years, the norm is 50 μg (microgram), from two to six years - 90 μg. For normal development of the adolescent's body, 120 μg is required, and for the adult 150 μg. One of the rules: to strictly observe daily rates, since excess iodine can lead to negative consequences.
What foods are rich in iodine?
The most iodine-containing are seafood. Almost all types of fish, shrimp and squid contain a daily norm of iodine for humans. Sea kale is just one of the products containing iodine in large quantities - 150-200 μg per 100 grams. Also this group includes fish oil (700 μg), cod liver (370 μg).
Other marine fish have less iodine, but, nevertheless, sufficient to maintain its level in the body is normal. Thus, salmon, flounder and sea bass contain 150-200 μg of iodine, and shrimp and squid - 200-300 μg. Therefore, residents of coastal areas are less likely to register diseases associated with the hormonal system and the thyroid gland.
Remember that you only need to eat fish once a day. There is a lot of iodine in it, its overabundance can lead to negative consequences as well as a lack. Too much iodine also leads to thyroid disease, an unstable mental state. This also leads to a decrease in the necessary amount of hormones in the body.
Not marine products containing a lot of iodine
Residents of the central regions of the mainland are more prone to iodine deficiency, but they can also prevent related diseases. To do this, you need to eat certain foods a day and sometimes change your diet to avoid getting used to it.
Many vegetables and fruits contain a sufficient amount of substance. 100 grams of apples contain 70 micrograms of iodine, the highest among fruit. Iodine is rich in persimmon, broccoli, beans and mushrooms.
Meat, in addition to all known proteins, has a certain amount of iodine. In 100 grams of pork or beef is 10-12 mcg of iodine. Chicken in this ranking is much inferior to them, although iodine in this food product is also there.
Iodine is also found in more common foods: bread, oatmeal, milk and sour cream. Daily use and combination of different products will help restore the level of iodine in the body.
What is the threat of iodine deficiency?
With a shortage of only one microelement, the entire body suffers. Insufficient intake of foods in which iodine content is highly influential in the development of intelligence, and children not receiving iodine, are slightly worse developed than others. Iodine affects the development of the body from the first days of intrauterine development and forms proteins, carbohydrates , a system of metabolism and the proper development of the whole organism, therefore iodine is important during pregnancy.
Identify iodine deficiency is very simple: draw on the skin of the forearm or hip a mesh of iodine and watch how long it will be on the skin. If already within two hours it does not become - in an organism this substance is not enough. In a normal state, iodine will be absorbed for at least twelve hours. Another way is to find out if there are any symptoms of iodine deficiency. Among them, high fatigue, low working capacity, lethargy, drowsiness, weight gain, menstrual cycle failure in women. And if you suspect that you have a shortage of iodine, then it is necessary to pass tests for the work of thyroid hormones.