Iodine rich foods

Every macro- and microelement is important for human health, especially when it comes to people who are actively involved in sports. Physical activity involves accelerated metabolism and rapid the expenditure of all nutrients in the body. However not one other element besides iodine failed to draw upon itself the close attention of the World Health Organization whose studies indicate iodine deficiency in the fourth part Earth population.

The microelement iodine belongs to irreplaceable microelements, necessary for the normal functioning of the thyroid gland. Iodine is not synthesized in the body, therefore, everything you need its amount must enter the body from the outside. Upon enrolment the optimal amount of iodine, the development of various thyroid diseases, including endemic goiter.

• Features of the assimilation of iodine by the body
• Products that contain iodine
  • Table of products containing iodine per 10 0 grams
    • Products (raw)
    • Iodine content, mcg per 100 g of product
    • Sea fish
    • Seafood
    • Meat
    • Milk products
    • Fruits
    • Vegetables, greens:
  • Vitamin-mineral complexes and dietary supplements containing iodine

Features of the assimilation of iodine by the body

Iodine cannot be synthesized in the human body, it must come from outside: with food, water, special drugs and additives. For an adult, the daily need for iodine is at around 1fifty mcg, for athletes it is advisable increase dosage to twenty 0 mcg.

Among the inhabitants of “marine” countries rarely register diseases, associated with a lack of iodine, because they are saturated with basic products food from the sea – fish, seaweed, seafood. At risk for iodine deficiency are residents of the Far North regions and regions, located in the center of the continents.

Iodine refers to the chemical group of compounds called halogens. In addition to it, this group includes fluorine, bromine and chlorine. The latter, due to the rules of inorganic chemistry, can displace iodine from any compounds. Therefore, the use of chlorinated water, excess fluoride-containing products to strengthen tooth enamel and reception bromine-containing drugs significantly reduce the amount of iodine in the body.

Specialists note that special substances contained in cauliflower, red cabbage, turnip, radish, mustard, soy and rutabaga, block the absorption of iodine by the body. Therefore their Do not eat with iodine-containing products.

Elements such as manganese accelerate the absorption of iodine, cobalt, selenium, copper, so you need to worry about them ingestion along with iodine along with food or food additives.

Lack of protein in the body inhibits the synthesis of thyroid hormones glands, so the diet must necessarily include sufficient the number of sources of complete protein.

Products that contain iodine

For the entry of iodine into the body, it is advisable to saturate your diet food that is a priority among residents coastal zones: seaweed, sea fish, seafood. Portions brown algae (fucus or kelp) is enough to obtain daily dose of iodine. A lot of iodine in cod liver oil and fish oil. Up to 200 mcg of the element contains 100 g of seafood or sea fish. Besides Moreover, apples and their seeds, feijoa, persimmons, potatoes are rich in iodine, spinach, sorrel, cheeses and dairy products.

Many solve the problem of iodine deficiency through the use of iodized salt or special salt-free seasonings containing brown seaweed. A third of the teaspoon is usually enough tablespoons of such seasonings to fill the daily need for iodine. The choice of such seasonings is huge today, you can choose your preferred set of spices for cooking meat, fish, vegetables.

Table of products containing iodine with a quantity of 100 gram

Iodine volatilizes at high temperatures, so products It is recommended not to fry, but to stew or boil, and seasonings add to an already cooked dish just before consumption. However, in these cases, iodine in the products is not more than half of the value indicated in the table, however, this amount is absorbed almost completely.

Vitamin-mineral complexes and dietary supplements containing iodine

One of the easiest ways to increase iodine intake is the use of special dietary supplements. So, fucus and kelp in capsules containing approximately 50 mcg of iodine in one capsule. For the prevention of iodine deficiency is often prescribed drugs such as Iodomarin, Antistrumin, Iodide, Potassium Iodide.

In vitamin-mineral complexes popular among athletes iodine content is as follows:

• Iodomarin (Iodomarin) – The drug is iodine. It is applied for prevention and treatment of thyroid diseases.
• High Mineral Complex from the German manufacturer Weider contains 150 mcg of iodine.
• The same amount of trace elements in Optimum Opti-men complexes Nutrition and ActiveSport from the manufacturer MHP.
• The Russian complex Artromax satisfies the daily need for iodine.
• Supplement CigaPan (Cigapan) is increasingly gaining popularity among athletes, because it contains most trace elements, including and iodine, especially necessary for active physical activity in the amount of their daily norm.
• 200 mcg of iodine per capsule of the OrangeTriad complex.

The decision to use additional drugs containing iodine, must be taken in conjunction with a competent specialist, establishing the choice on the diet of the athlete and his place of residence. Also carefully the dosage of the trace element should be selected. Be sure to pay attention to the presence and content of iodine in vitamin-mineral complexes that are accepted to increase revenue in the body of other minerals or vitamins. An excess of iodine leads to a sharp decrease in body weight, a violation of normal activity and the life of the body. Be mindful of your health!