What does iodine contain, in which products is it the most?

The normal functioning of the human body depends on a sufficient number of necessary trace elements. One of the most important is iodine. He is involved in the growth and development of the child, is responsible for the hormonal balance in the body and the normal work of all organs. But the difficulty is that the body does not synthesize it. And you need to ensure a daily intake of at least 100-150 mg of iodine with food. When the food is balanced, there is no such problem. But modern people often use low-quality and poor in microelements products. Therefore, you need to know what contains iodine in large quantities, so as not to experience a defect in it. If you constantly include such foods in your diet, many health problems can be avoided.

Why does the body need iodine

This is one of the most essential trace elements for the healthy functioning of all cells of the body. Iodine performs the following functions:

• Normalizes the thyroid gland;
• Participates in the development of the necessary hormones;
• Maintains normal brain function;
• Increases mental capacity;
• Strengthens the immune system;
• Regulates fat and carbohydrate metabolism;
• Restores cells of the nervous system, increasing resistance to stress;
• Improves skin, hair, nails and teeth;
• Stimulates the withdrawal of toxins and metabolic products from the body;
• Helps fight infections;
• Increases efficiency and mood.

Symptoms of a deficiency of this microelement

Few people think about what iodine is. After all, it is not always possible to associate a malaise and disturbances in the state of health with its lack. Many of the symptoms that could be eliminated by simply increasing the amount of iodine in the diet are taken for manifestations of other diseases. Therefore, it is best to consult an endocrinologist in the presence of such pathologies:

• Drowsiness, lethargy, apathy, depression, irritability;
• Increased arterial pressure, arteriosclerosis of blood vessels;
• Frequent headaches;
• Memory impairment;
• Weakness, fatigue, pain in the muscles;
• Violation of the rhythm of the heart, shortness of breath;
• Edema, blue circles under the eyes ;
• Mental retardation in children;
• Dry skin, hair loss, brittle nails;
• Frequent colds;
• Increase in body weight.

How to make up for iodine deficiency

In the body this trace element is not produced and does not accumulate. Therefore, its daily replenishment from the outside is necessary. According to statistics, now the sixth part of all mankind suffers from iodine deficiency. Especially it is dangerous for children. The tenth part of all the necessary iodine a person receives from air and water, the rest must come with food. And you need to know what iodine contains in order to prevent malfunctioning of the body.

But the problem is also that with the heat treatment of foods, most of the microelements are destroyed. A certain amount of iodine is lost. This also leads to its lack in the body. Therefore, products that contain iodine, it is advisable to use fresh. They can also be extinguished or baked, exposing the heat to as little as possible.

Before you figure out what you need to eat to make up for your lack of iodine, it's important to understand how much it should do with food. For each person the norm is individual. For example, kids need from 50 to 90 mcg, schoolchildren - 120 mcg, and adolescents and adults 150 mcg per day. In some cases, for example, during pregnancy, during breastfeeding or with thyroid disease, the dose of iodine should be increased to 200 mcg.

Which products contain iodine most

To ensure that sufficient amounts of this microelement are supplied to the body, it is necessary to balance your diet. It is necessary to find out the norm of iodine necessary for normal functioning of the thyroid gland and other organs, for each person it is different. Therefore, it is impossible to say exactly how much and what to eat to make up for the lack of this substance. But with the symptoms of his lack, it is necessary to include the richest foods in the diet. The greatest amount of iodine is found in such products:

• In sea cabbage it is very much, and it is easily digested;
• In fish, especially sea - haddock, salmon, tuna, herring;
• In cod liver, red caviar and fish oil;
• Of fruits by the champion on the maintenance of an iodine is a persimmon, also it is a lot of it in a strawberry and grapes;
• There is it in cereal products, for example, in buckwheat and oats;
• In whole milk, natural butter, cheese;
• Egg yolks;
• Meat of beef and poultry.

Iodine in seafood

Such food is best compensated by the lack of this trace element. All marine inhabitants accumulate iodine directly from the water. And it is known that most of all it is in the ocean. Different seafood contain a large amount of iodine. For example, only 100-150 g of sea kale can replenish its daily rate. In addition, it is desirable to include in the diet more marine fish - salmon, tuna, halibut, cod, flounder. It needs a little more, since half of iodine is lost during heat treatment. Do not forget about such gifts of the sea as mussels, shrimps, squid, oysters, crabs. They are considered delicacies, but among other things, they are also very useful.

Dairy products containing iodine

But not only the seafood can fill the lack of this trace element. A glass of fresh whole milk contains 30-40% of the daily norm of iodine. A lot of it also in cream, condensed milk, cheeses, especially melted, cottage cheese and yogurt. Therefore, dairy products provide the body with not only a sufficient amount of calcium and vitamin D. If they are less subjected to heat treatment, they can make up for the lack of iodine. It is especially important to include dairy products in the diet of children and adolescents, as well as pregnant women.

Iodine in plant products

In small quantities, this trace element is also contained in what is growing. Especially if vegetables and fruits are grown in regions near the sea. Where does iodine contain the greatest amounts? Most of it accumulates in greenery, especially parsley, dill and spinach, Bulgarian pepper, garlic, broccoli. A lot of iodine in baked potatoes, carrots and cabbage. Of fruits you need to pay attention to persimmons, grapes, peaches, plums and cranberries. A lot of iodine is also in such an exotic fruit as feijoa. If vegetables and fruits are grown on lands rich in this trace element, only a kilogram of fresh fruits a day will make up for its deficiency.

In what the iodine still contains? Do not forget about such essential products on our table as cereals. A lot of iodine in buckwheat, oatmeal, wheat bran, whole grain bread. It is necessary to try as little as possible to subject them to heat treatment.

How else to fill the lack of iodine

First of all, it is worth paying attention to the water. Even in ordinary water iodine is contained. Drinking at least 2 liters per day, you can get about 30 mg of this trace element. In addition, people living near the sea receive iodine, inhaling it with air. All local vegetables and fruits are enriched with this microelement. And in regions where there is very little iodine in the soil, it is added to many products. Most often - in salt. But it is worth remembering that with prolonged storage, as well as during heat treatment, the content of iodine decreases. In regions where the soil is poor with this microelement, it is added to mineral water, juices, dairy products and bread.

In pharmacies, you can also buy biologically active additives and vitamin-mineral complexes to fill the iodine deficiency. But before using them, consult a doctor. To make up for iodine deficiency, you can use Iodine-Active, Iodomarine, Iodine-Balance, Potassium iodide and others. But it is worth remembering that this micronutrient is digested from them worse than from products. In addition, some substances slow down the absorption of iodine. Therefore, you need less to eat foods and medicines containing bromine, iron, manganese, calcium, cobalt, lithium.

Overdose of iodine

The excess of this microelement is no less dangerous than the defect. Therefore, before you find out where iodine is contained, what foods it contains most, you need to consult a doctor. After all, with certain diseases of the thyroid gland additional intake of it into the body can be dangerous. The fact that there was an overdose of iodine can be understood from such symptoms:

• A violation in the thyroid gland;
• A sharp decrease in weight, weight loss;
• Weakness, muscle atrophy, sweating, trembling of the hands;
• Early appearance of gray hair;
• Irritability, tearfulness, insomnia;
• Allergic reactions;
• Diarrhea, disruption of the stomach and intestines.

It is very important to pay attention to the diet. If it is diverse and balanced, many health problems can be avoided.