Foods rich in iodine

Iodine is a “universal” trace element necessary for the full functioning of the thyroid gland, the growth and development of the child’s body, the proper functioning of the heart muscle, and maintaining the health of the nervous and immune systems.

The lack of a mineral in the daily menu causes hormonal failure, which can lead to dysfunction of the endocrine glands, including the endocrine system as a whole.

The body of healthy people contains about 25 milligram of iodine: 15 milligrams are concentrated in the thyroid gland, and 10 milligrams – in the liver, skin, kidneys, nails, hair, ovaries, prostate gland.

This element is widely distributed in nature in the form of organic and inorganic compounds, it is obtained from seaweed, oil drilling water and saltpeter.

Impact on the human body

The main biological role of iodine is the synthesis of thyroid hormones (triiodothyronine and thyroxine), which perform the following functions:

• stimulate the growth and development of the body, responsible for the processes of regeneration of tissue cells;
• regulate the exchange of vitamins, hormones and trace elements;
• increase the production of red blood cells in the bone marrow (erythropoiesis);
• activate the cardiovascular system (increase blood pressure, increase the frequency and strength of heart contractions, regulate vascular tone);
• potentiate oxygen consumption by tissues;
• control the transport of sodium and hormone-like substances through the cell membrane;
• increase the rate of biochemical reactions in the endocrine ring;
• regulate heat, energy, water and electrolyte metabolism;
• enhance the oxidation of proteins, lipids and carbohydrates;
• potentiate the formation of phagocytes (blood cells that destroy harmful microorganisms);
• participate in the regulation of a person’s emotional tone (increase cognitive abilities, normalize mental activity);
• increase excretion of excess fluid from the body;
• improve the functional state of the liver, brain, heart, blood vessels;
• regulate puberty processes;
• normalize the menstrual cycle;
• increase the activity of sex hormones, restoring the reproductive function of women (the ability to conceive and bear the fetus).

Due to the multilateral effects on the human body, iodine is classified as bio-and immunostimulating substances.

Daily rate

Daily need for iodine is directly dependent on the age of the person, physical condition and individual characteristics of the organism. Given that the microelement is not synthesized by the intestinal microflora, it should regularly come with food or food additives.

The average daily allowance for persons of different age categories is:

• for babies up to 2 years old – 50 micrograms;
• for babies from 2 to 6 years – 90 micrograms;
• for children from 7 to 12 years – 120 micrograms;
• for adults – 150 micrograms;
• for women during pregnancy, breastfeeding – 200 – 300 micrograms;
• for people working with thyroid depressant compounds – 200 – 300 micrograms.

The exact daily dosage of iodine is calculated on the basis of calculating the 2 – 4 microgram of substance per kilogram of body weight.

The upper permissible level of mineral intake is 600 micrograms per day. Exceeding this indicator causes poisoning and intoxication of the body.

If the endocrine system malfunctions, you should consult with your doctor about the dosage before consuming the mineral.

Deficiency and excess

The concentration of iodine in the blood varies depending on the season: it decreases in autumn and rises in spring. However, the thyroid gland absorbs exactly as much of the element as is necessary for the formation of thyroid hormones. In this case, the excess mineral is removed with urine and saliva.

Interestingly, over the past 20 years, the concentration of iodine in the soil has decreased by a factor of three, as a result of which every third inhabitant of the planet has an iodine deficiency, and every sixth person is at risk of developing hypothyroidism. The lack of a compound in the daily menu is a dangerous phenomenon, since a prolonged deficiency provokes a “restructuring” of thyroid function. This process is accompanied by an increase in the absorption of the element by the organ, as a result of which its excretion with urine decreases. After that, adaptation processes are launched aimed at the most economical use of iodine. Such reactions underlie the decrease in thyroid function (hypothyroidism), which leads to a compensatory increase in the “butterfly” (endemic goiter). This condition is the optimal “springboard” for the development of severe thyroid pathologies, including nodular formations and cancer.

Symptoms of hypothyroidism:

• fatigue, weakness;
• weakening of memory, vision, hearing;
• reduced performance and concentration;
• apathy, drowsiness, mood swings;
• tearfulness;
• lowering blood pressure;
• slowing the heart rate (up to 45-60 beats per minute);
• constipation, impaired motility of the digestive tract;
• sweating;
• weight gain;
• swelling;
• irritability;
• violation of thermoregulation, chills;
• menstrual disorders;
• dry skin and mucous membranes;
• hair loss;
• infertility, miscarriages, stillbirths.

The most severe consequence of iodine deficiency in newborns is cretinism, skeletal deformity, paralysis, and deafness. In view of this, when planning a pregnancy, carrying a fetus and breastfeeding, women need to control the level of mineral intake into the body with particular accuracy.

Causes of iodine deficiency:

• living in endemic regions where soil and water are “depleted” of minerals or there is an increased radiation background;
• insufficient intake of iodine-containing food;
• taking food or drugs in which there are strumogenic factors (thiourea, thiouracil, thiocyanate, derivatives of polyphenols, aniline and perchlorate), which interfere with the absorption and utilization of the microelement;
• use of preparations containing iodine antagonists (fluorine, manganese, cobalt, bromine, lead, chlorine);
• the presence of foci of chronic infections (tonsillitis, rhinosinitis, pharyngitis, antritis);
• violation of the assimilation of the element due to a deficiency of zinc, copper, selenium, folic acid, vitamins C, A and E in the body.

For the prevention and elimination of deficiency, the daily diet is enriched with iodine-containing products or complex dietary supplements. Interestingly, the trace element from algae is better absorbed than from medicinal analogues.

Remember, for the relief of hypothyroidism, iodine preparations are taken with caution, only as prescribed by a physician, since an element overdose is fraught with the development of iodism (aseptic inflammation of the mucous membranes in the areas of mineral excretion), iododerm (toxico-allergic skin lesions), and overactive thyroid gland.

Other signs of excess:

• tachycardia;
• increased salivation;
• headaches, fatigue;
• numbness and tingling of the skin;
• acne, skin rash, including allergic;
• the development of thyrotoxicosis;
• dyspeptic disorders, sometimes with blood;
• weight loss and skeletal strength;
• goiter formation;
• nervousness;
• insomnia;
• lacrimation;
• paralysis, muscle weakness.

A single use of iodine in a dose of more than 500 milligrams threatens to directly poison. The first symptoms of intoxication are vomiting, staining of the skin brown, upset stools, severe abdominal pain, increased body temperature, the appearance of a metallic taste in the mouth. If this condition is not stopped, due to irritation of the nerve endings, death may occur.

Contraindications for taking iodine preparations:

• increased thyroid function (hyperthyroidism);
• suspected oncology of the thyroid gland;
• Dühring dermatitis;
• toxic goiter;
• therapy with radioactive iodine;
• toxic adenoma of the thyroid gland;
• individual intolerance of the mineral.

Remember, an increased intake of iodine on the background of autoimmune diseases can aggravate the course of hypothyroidism and reduce the pharmacological properties of thyroid drugs.

Natural sources of iodine

With a balanced diet, the daily need for iodine is compensated by products of plant and animal origin. In addition, some part of the element (up to 25% of the daily norm), depending on the place of residence, enters the body with air and water.

In addition, good sources of the element are Himalayan salt, apple seeds, iodine and iodine-bromine mineral waters. In small concentrations (up to 10 micrograms per 100 grams of product), the mineral is present in all fermented milk products, garlic, feijoa, persimmon, radish, eggplant, potatoes, spinach, sorrel, asparagus, grapes, strawberries, onions and green onions.

During cooking or prolonged storage, the iodine content in foods is significantly reduced. So, when cooking fish, meat, cereals, legumes, 45 – 65% of the trace element is lost, when baking bread – 70 – 80%, when boiling milk – 20 – 25%, when cooking potatoes and other vegetables “in uniform” – 30 – 40 %, and in crushed form – 45-50%.

Conclusion

Iodine is a biogenic trace element that is “responsible” for the synthesis of thyroid hormones, and, therefore, for the full functioning of the whole organism.

Interestingly, in a lifetime a person receives about 3-5 grams of this mineral. Moreover, for the full-fledged work of the internal organs, this volume is not necessary immediately, but in portions of 100-200 micrograms per day.

Today, as a result of the low concentration of the element in soil and water, 153 countries of the world are experiencing iodine deficiency. This problem has the character of a “global pandemic,” since iodine deficiency leads to thyroid abnormalities, resulting in hormonal dysfunctions, mental disorders, diseases of internal organs, and in pregnant women – premature birth or stillbirth.

To replenish the reserves and prevent the mineral deficiency in the body, it is recommended to add to the diet: seafood, feijoa, Himalayan salt.