Foods rich in iodine will help you provide your body with the necessary amount of this mineral. Iodine is essential for the proper performance of several highly important functions.
But what functions is it? Find out what iodine is for, how to get it through your diet, and what can happen if you don't take enough:
The role of iodine in the body
Your body needs iodine to be able to produce thyroid hormones, such as thyroxine and triiodothyronine. They regulate metabolism and are essential for brain development.
Since it plays an important role in the development of the nervous and skeletal systems, getting enough iodine is key throughout life, but especially from the fetus to adolescence.
How to get iodine
Healthy adults are estimated to need 150 micrograms of iodine daily. Because iodine deficiency can be fatal to brain development, the recommended daily allowance increases to 220 mcg and 290 mcg during pregnancy and while breastfeeding, respectively.
Worried you are not getting enough iodine? Due to its content in this mineral, If you regularly consume the following foods, there is a good chance that your levels are adequate.
Iodized salt
Salt is part of the diet of most people, which is why it is the easiest way to get iodine. However, you should make sure to use iodized salt instead of normal salt to cook at home. Salt iodization is a strategy that has helped reduce iodine deficiency and its consequences (such as cretinism and goiter) among the population.
Algae
Eating sea vegetables helps maintain good levels of many essential minerals, including iodine, in the body. In addition, they are very low in calories and are increasingly present in western supermarkets and restaurants. The following are some seaweed names worth keeping in mind:
- Nori
- dulse
- Kombu
- Wakame
- arame
- hijiki
Fish and seafood
Another way for the body to obtain iodine is through the intake of fish and shellfish. In general, all foods that come from the sea provide you with iodine, from prawns to fish sticks, through cod. That is why people in coastal areas (who tend to eat more fish) tend to have higher iodine levels.
Dairy
Milk and its derivatives (yogurt, ice cream, cheese ...) also do their bit as far as iodine levels are concerned. However, it is recommended that dairy products in the diet be low in fat to prevent overweight and obesity.
Cereals
Rye bread, oatmeal, white bread, and rice They are among the cereals that provide the most iodine.
Fruits and vegetables
Although they do not contribute as much as food from the sea, it is also possible to obtain iodine through fruits and vegetables. Consider including spinach, cucumber, broccoli, and prunes in your diet.
More foods rich in iodine
Eggs, red meat and sausages are other foods that provide iodine. However, that does not mean that they are healthy. In fact, it is advised to limit your intake.
Supplements
Your doctor may recommend taking supplements if changes to your diet prove insufficient. when it comes to reaching healthy iodine levels. It is not advisable to take them on your own, since excess iodine can have the same adverse effects as its lack.
Iodine deficiency
The risk of iodine deficiency is higher in people who follow vegan and dairy-free diets. Since they involve a drastic cut in salt intake, diets to treat high blood pressure or heart disease can also lead to a lack of this mineral.
Not taking enough iodine can cause goiter and Hypothyroidismas well as problems during pregnancy. Goiter is an enlarged thyroid gland. One of its symptoms is neck swelling. This situation causes difficulty in swallowing and even breathing. Signs of hypothyroidism include sudden weight gain, fatigue, dry skin, and depression.
Maternity
Newborns can suffer a number of problems due to lack of iodine, which is why it is necessary for women to pay attention to their levels during pregnancy and lactation. The deficiency of this mineral is the main cause of preventable mental retardation in the world. It is considered that people's IQ can be reduced by up to 15 points, even when it is a mild deficit. The child may also be hyperactive or born prematurely or underweight due to this situation.