Iodine is a trace mineral fundamental in the synthesis of thyroid hormones, essential in the regulation of the organism. Alterations in its levels can cause hyperthyroidism or hypothyroidism which produces disturbances in the basal metabolism. Do you know the iodine-rich foods that you should include in your diet?
Although the amount of iodine needed daily is very small, it nearly doubles during pregnancy and breastfeeding. and its deficiency can cause serious sequelae in the child. Fortunately, there are plenty of iodine-rich foods. In this article, we will mention the top 7 to incorporate into your diet.
Why is iodine intake important?
It is important to note that problems such as goiter, an enlarged thyroid gland, are caused by, among other things, a lack of iodine in the diet. This is confirmed by A study published in Cleveland Clinic Journal of Medicine.
Iodine intake recommendations
The best way to get your daily requirement of essential vitamins is to eat a balanced diet. containing a variety of foods. The Food and Nutrition Committee of the Institute of Medicine recommends the following consumptions in the diet for iodine:
- From 0 to 6 months: 110 micrograms per day (mcg/day).
- From 7 to 12 months: 130 mcg/day.
- From 1 to 8 years: 90 mcg/day.
- From 9 to 13 years: 120 mcg/day.
Teenagers and adults:
- Males aged 14 and over: 150 mcg/day.
- Women aged 14 and over: 150 mcg/day.
- Pregnant women of all ages: 220 mcg/day.
- Breastfeeding women of all ages: 290 mcg/day.
Specific recommendations depend on age, gender and other factors such as pregnancy. Consult your doctor what should be the best amount of consumption in your case, based on your needs.
It should be kept in mind that in certain circumstances, such as in the case of subclinical hypothyroidism, reaching the daily requirement of the nutrient is essential to prevent the progression of the pathologies. So says a study published in Journal of Physiology and Biochemistry.
7 Foods rich in iodine
The following foods are characterized by their iodine content
1. Iodized salt
While It’s not exactly a food, but it’s the richest condiment in iodine: 1900 mcg per 100 grams. Despite being so high, the truth is that its consumption is quite low, even if its taste is the same as common salt and is more beneficial for health.
consume it, it is sufficient to replace the use of common table salt with iodized salt and use it to season any dish. But always in moderation.
In the sea we can find a large amount of algae that have a high iodine content: kelp, arame, hiziki, wakame and the jambu. He kelpfor example, it contains four times more than you need to consume on a daily basis and a spoonful of arameincludes 730 micrograms of iodine.
So you have to be careful, because Thyroid problems can also appear due to excessive consumption of iodine. As they are not very frequent in our recipes, you can use them to top soups or salads, and thus gain health and flavor in your dishes.
This antioxidant-rich berry is also an inexhaustible source of iodine. With only 11 grams of blueberries we can ingest 400 mcg of iodine. Furthermore, it has a low caloric value due to its low carbohydrate intake. It is rich in vitamin C, a source of fiber, improves intestinal transit and contains potassium, iron and calcium.
But, what really sets blueberries apart is their abundance of natural antioxidant pigments. Plus, reds are a great ally to help fight recurring urinary tract infections, according to the Spanish Society of Gynecology and Obstetrics (TAIL), enhancing the body’s diuretic capacity.
On the other hand, the anthocyanins found inside have shown Being able to prevent the development of various complex pathologies, such as cardiovascular diseases.
4. Fresh fish
Of all fish Cod stands out for being one of the foods with the highest iodine content: 170mcg per 100g. Furthermore, its meat is rich in vitamins B1, B2, B6 and B9, which allow the use of energy nutrients (carbohydrates, fats and proteins).
On the other hand, 150 grams of mackerel provides us with only 208 calories and many benefits to health. Among them, 255 mcg of iodine. Like other blue sins, it has omega 3 fatty acids, which is why it helps lower blood cholesterol and triglyceride levels and take care of cardiovascular health.
Tuna is one of the most common fatty fish in the kitchen. and also with an important contribution of iodine: 50 mcg per 100 g. Behind are sardines and hake, with somewhat lower levels, around 30 mcg per 100 g.
5. The mussel
This shellfish is considered a gastronomic jewel, since it It has few calories but contains many nutritional properties such as vitamins, amino acids and minerals which are very beneficial for health. Among its minerals, its high iodine content, just 100 grams of this mollusk provides 130 mcg of iodine.
Inside the meat Chicken is one of the iodine-rich foods that stands out the most: 7mcg per 100g. Especially considering that the major sources of this mineral are found in fish and shellfish.
7. Shrimps and prawns
Rich in protein and vitamins, shellfish are also a great source of iodine which we need so much for our body. One of the best in this sense is the shrimp or prawn (smaller in size), capable of providing 35 mcg in less than 100 grams.
Introduce iodine-rich foods into the diet
These are just a few examples of iodine-rich foods that you can easily incorporate into your diet. Always remember not to exceed the daily recommendations. On the other hand, don’t forget that one of the pillars of good nutrition is variety.
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