Coordinated work of all organs and systems of the human body impossible without replenishing the body with certain chemical elements and their compounds. These substances include vitamins, macro- and microelements. Some of them are necessary for functioning. only one organ, others are important for metabolic processes in the scale of the whole organism. Iodine is a kind of boundary substance, on the one hand, it is important exclusively for normal operation pancreas. On the other hand, thyroid hormones responsible for the development of the brain, the breakdown of fats and carbohydrates, condition of hair, teeth, skin.
- Recommended Daily Dose of Iodine
- Iodine content in foods
- Iodine deficiency
- Iodine deficiency and obesity
- What is the danger of iodine deficiency?
- What is the danger of excess iodine in the diet?
- Do i need to take iodine extra?
Recommended Daily Dose of Iodine
Since the thyroid gland is responsible for the formation of cells brain, teeth, hair, dermis, then a dosage of nourishing its iodine is maximum for pregnant women and women during lactation (200-220 mcg per day). The remaining categories of adults are enough about 150 mcg of this trace element. Children under 2 years old need provide intake of at least 50 mcg of iodine, from 2 to 6 years – in two times more. Students need to consume 120 mcg per day.
Iodine content in foods
Nature provides for the receipt of all necessary for the body chemicals and their compounds with food. The inhabitants of the seas are as rich in iodine as they can adsorb this chemical from seawater. So, 150-200 Mr. Kelp, much better known as sea kale, is enough to saturate the body of an adult with a daily amount this useful trace element. Rich in iodine and fucus, however in countries far from the sea, these algae are difficult to meet in sale.
Iodine is also a cod liver (350 mcg per 100 g offal) .In raw sea fish – tuna, cod, salmon, flounder, halibut, herring – the content of this substance varies from 100 to 200 mcg. Approximately the same amount of this element in 100 g of raw seafood – squid, shrimp, oysters, crab, scallops, mussels. Iodine is an unstable chemical element capable of to volatilize during heat treatment, therefore, to preserve it in seafood, it is recommended to boil or stew them, and not fry.
Be sure to eat cheeses and dairy products, 100 g of which contains about 11 μg of iodine. No more than 7 mcg of this beneficial element in garlic, asparagus, potato, sorrel, carrots, tomatoes. You need to include strawberries, persimmons, apples, lemon, grapes, however, their iodine content is not more than 5 mcg. It is advisable to purchase vegetables, fruits and berries grown on special soils enriched with iodine. Do not forget about eggs, one testicle will replenish the body’s supply by 12 mcg.
Many today make up for the need for a useful trace element the use of special iodized salt. Two grams is enough for replenishment of the daily volume of a useful substance. Came up with this the miracle of cooking in America, where at the beginning of the last century was recorded a huge number of cases of cretinism (severe mental retardation) caused by pathological iodine deficiency in soil and food in those places. However, you need to salt the food after preparations immediately before use, otherwise iodine will evaporate.
Iodine deficiency
The lack of iodine received by the body with food, characterized by:
- increased irritability;
- the appearance of migraines;
- decreased attention span;
- pronounced loss of strength.
Iodine deficiency and obesity
The thyroid gland is involved in the processes of energy formation in human body due to process regulation splitting / accumulation of fats and carbohydrates. Facing a problem iodine deficiency, the thyroid “believes” that the body threatens danger and gives him the command to stock up energy in the form the formation of fatty deposits. This is the beginning of obesity. Simultaneously, the synthesis of growth hormone decreases. The body inhibits metabolic processes to wait out a difficult period. Person becomes slow, his memory weakens.
What is the danger of iodine deficiency?
In the event that the lack of iodine intake in the body is protracted nature, its deficit is observed, which is expressed in following:
- an increase in the size of the thyroid gland (the appearance of so called goiter);
- violation of hormone production;
- lag in physical development, deformation of the skeleton;
- mental retardation;
- the appearance of mental disorders, lethargy, drowsiness;
- the development of deafness;
- the appearance of diseases of the reproductive system – infertility, impotence, miscarriage, abnormalities of the fetus, stillbirth.
It is also believed that many diseases of the respiratory tract and cardiovascular disorders (e.g., onset bradycardia) are indirectly associated with iodine deficiency.
What is the danger of excess iodine in the diet?
Yes, more does not mean better. Excess iodine leads to:
- development of paranoia;
- the appearance of allergic reactions;
- hyperactivity development;
- a sharp decrease in body weight;
- inhibition of sex hormones, impaired potency.
Do i need to take iodine extra?
An additional intake of iodine must be agreed with the doctor. In addition to food, replenish the supply of this useful trace element in the body using fish oil or special iodine-containing drugs.
Most often, iodine is additionally recommended:
- when planning pregnancy for both partners;
- pregnant and lactating women;
- at-risk babies (if the mother has a deficiency iodine);
- during a period of increased mental activity, for example, adolescents during exams, adults in the implementation of important working draft.
Iodine is an essential trace element for the body, but its excess is as bad as lack. Eat properly by enriching your diet, not only iodine, but also other useful chemical connections. Decision on additional intake of any substance must be taken by a competent doctor. Be healthy!