Iodine is a universal and irreplaceable trace element, the paradox of its status lies in the fact that, despite the fact that iodine is everywhere - in water, earth, air, the problem of iodine deficiency is a sharp stake in our healthcare. We will try to shed light on all the positive aspects of this "metal in a glass vial", and also list all products with a high iodine content.
Benefit
The first, and most importantly, what even the smallest of us know, is that cuts and scratches must be treated with iodine. The reason is not only the disinfection that occurs due to the combination of iodine and alcohol, but also the ability of iodine to activate the synthesis of phagocytes. Phagocytes are such blood cells that are responsible for the immunity, utilization of foreign bodies and defective cells. By the way, when a person becomes infected with an immunodeficiency virus, the first thing that happens is a failure of the program for producing phagocytes. After that, human health hangs in the balance, because there is nobody to fight with the slightest cold. But do not rely solely on alcohol solution of iodine, you should maintain your immunity and consumption of products containing iodine.
Also, most of us have heard of the connection of iodine with a certain "thyroid". The thyroid gland is responsible for the synthesis of almost all hormones, hormones, in turn, are responsible for any ongoing process in our body. There are two hormones - thyroxine and triiodothyronine, the production of which depends 100% on the consumption of food containing iodine, or biological supplements with iodine. If these hormones are not produced, the functions of growth and development, as well as metabolism, are violated, which is especially dangerous in childhood.
If there is a shortage of iodine in our daily diet, we feel the same as with any other microelement deficiency: irritability, fatigue , poor memory, fragility and dryness of nails, hair, skin. The body signals us about the deficit. By the way, iodine does not accumulate and is not produced by our body, and every day a new "iodoporation" is needed.
Dosage
Before proceeding to the list, in which products iodine is contained, let's talk about the "portion" itself:
- infants - 50 mcg;
- from 2 to 6 years - 90 mcg;
- schoolchildren - 120 mkg;
- adults - 150 mcg;
- during pregnancy and lactation - 200 mcg.
Products |
So, the record for iodine content in food products is not without reason, everything that is related to the sea, including sea water, and sea air is considered. If the diet, then on your table every day should be something of the following products:
- sea kale and seaweed;
- any sea fish;
- liver cod - 100 g contains six daily minima, that is, more than 700 μg of iodine (be careful!);
- sea salt;
- shrimps, mussels, oysters, lobsters, squid - and all that is called "frutti di mare".
Sea salt alone can not cope with iodine deficiency, besides, iodine gradually evaporates from an open pack, and after a while, it simply disappears. However, to use it instead of rock salt is a big plus.
Daily consumption of just 180 grams of cod will provide you with the right amount of iodine.
But if you are not inclined to a great love of seafood, pay attention to the content of iodine in other foods. Including:
- eggs;
- beef;
- milk;
- butter;
- cereals;
- vegetables - tomatoes, spinach, green onions, lettuce, radish, asparagus, beets;
- fruit - bananas, persimmon, oranges, melon, strawberry, lemon, pineapple.
Having studied the entire list, you should already realize that consuming products containing iodine daily is not only easy and real, but also very tasty with any gastronomic preferences.