Iodine is the most important trace element for humans. Its deficiency in the body can lead to poor health and memory, fatigue, thyroid disease and obesity. Iodine deficiency in children and adolescents can be the cause of physical and mental developmental delays. Therefore, you should definitely include in your diet foods containing a large amount of iodine.
But how much does the body need to function normally? Only 50 mcg will be enough for the baby, usually he receives iodine with breast milk or an adapted mixture. Preschoolers already need 90 mcg, and schoolchildren need even more - 120 mcg. An adult should receive 150 micrograms daily with food. But most of all, pregnant and lactating women need it, for them the norm is already 200 mcg.
But what foods contain iodine? First of all, these are all seafood. And most of all iodine in seaweed. Already 100 g of this product contains a daily intake. In addition, it is still rich in protein compounds. You can make a variety of salads from seaweed with the addition of vegetables and seafood. Only choose in the store you need kelp very carefully. Often, preservatives and vinegar are added to it to increase the shelf life.
More iodine is found in any marine fish. And if not everyone likes kelp, then many eat fish. Moreover, from it you can cook a variety of dishes. The greatest amount of iodine is in cod, herring, sea bass, halibut and tuna. You just need to remember that fish is able to accumulate not only useful iodine, but also radioactive. Therefore, before buying, it is worth clarifying its origin. But not only these products contain iodine. There is still a lot of it in shrimps, mussels, scallops, oysters and other seafood. You can prepare, for example, a sea cocktail for lunch to make up for the daily need for iodine.
All dairy products contain iodine, however, it is slightly less here. Milk, kefir and cottage cheese can partially fill the need for this trace element. Iodine is also found in eggs, some vegetables and fruits. Potato, spinach, sorrel, eggplant and turnip are rich in vegetables, and strawberry, feijoa, persimmon and orange are rich in fruits and berries.
But despite the fact that many products contain iodine, residents of the central regions of Russia still consume it 3-4 times less than normal. To avoid this, you can buy iodized salt. It is enriched with this trace element artificially. Such salt can be stored for up to 2 years. Just remember that iodine is a volatile compound and over time its amount in salt decreases. In addition, it is completely destroyed when heated, so food should be salted only at the very end of cooking or before serving.
Since natural products contain iodine in different quantities, you need to carefully monitor how much they ate. Indeed, an excess of this trace element is no less dangerous than its deficiency. And in no case should you take drugs containing iodine without a doctor’s prescription. But each resident of the middle zone should include iodized salt and seafood in his menu.