What foods contain iodine: nutritionist named the best sources of the trace element

Iodine is one of the most important micronutrients that plays a key role in the proper functioning of the thyroid gland.

According to the statistics of the Iodine Global Network (Iodine Global Network), in 2017, 19 countries of the world were classified as countries with insufficient iodine intake among the population. In this list, Russia took the third place: our country does not have territories free from the deficiency of this important mineral in its composition.

According to the NMRC Endocrinology, as of the beginning of 2018, the average iodine intake of a Russian resident is three times less than the lower threshold norm established by the WHO and is only 40-80 mcg per day.

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The importance of iodine for the body

gastroenterologist, nutritionist

“The optimal amount of iodine intake may depend on age, gender and health status.”

Women during pregnancy and breastfeeding should increase their intake to 250 mcg per day to support fetal and newborn development.

Iodine is a vital trace element that is involved in the synthesis of thyroid hormones. It plays a key role in the proper functioning of the organ of the endocrine system, which is responsible for the regulation of metabolism, brain development, cardiovascular and immune systems, nervous activity and other processes.

Iodine enters the body mainly with food.

Causes and symptoms of iodine deficiency in the body

Women are more often affected by iodine deficiency. According to statistics, 19 out of 1000 women have a deficiency of this substance and only 1 out of 1000 men. This occurs because of a more active hormonal system. For example, during pregnancy, it spends microelements for the growth of new cells.

Symptoms of iodine deficiency:

• Hypotheriosis (decreased thyroid function);
• development of cysts;
• edema;
• constipation;
• overweight;
• drowsiness, fatigue;
• irritability;
• fatigue;
• apathy, depression;
• stunted growth and development in children during the mother’s pregnancy;
• muscle pain;
• high cholesterol;
• difficulties with sweating (you do not sweat in the bath and during physical activity);
• low libido;
• difficulty conceiving.

Overabundance of iodine, as well as its deficiency, can lead to serious consequences. The excess of the trace element can signal: tachycardia, tremor of the extremities, increased sweating, liquid stools, muscle weakness, weight loss, mental agitation, irritability, inflammation of the mucous membranes of the respiratory tract and other symptoms.

Excess iodine is rare.

What foods are rich in iodine?

To avoid problems associated with iodine deficiency, it is important to monitor your diet and include foods rich in this element. People at risk of developing a nutrient deficiency are also recommended to take special medications or supplements.

Drugs and supplements should only be prescribed by a doctor, after consultation and examination.

Products of marine origin

Seaweed

Seaweed in 1 gram contains between 460% and 1000% of the recommended daily allowance of iodine for an adult. Kombu kelp (which is often used in Japanese dashi broth) is extremely rich in trace minerals – a single leaf can contain about 3000 mcg. Nori, used in sushi, contains between 16 and 43 mcg per leaf.

The iodine content of seaweed varies widely, so it’s important to control portions to avoid excessive intake of the trace element.

Seafood

Many types of fish and shellfish are rich in iodine. It’s all about seawater – many ocean dwellers absorb some amount of the nutrient from the environment.

For example, cod (100 g) contains about 158 mcg of this important mineral. The amount of iodine varies depending on the body of water where the fish lived.

Shrimp contains 35 mcg of iodine per 100 grams, crab – 26-50 mcg, oysters – 93 mcg, squid – about 65 mgk.

Iodized salt

One gram of such a product contains about 40 mcg of the trace element.

This is an artificially enriched with iodine, which is widely used to prevent iodine deficiency. It is important to monitor your salt intake so that you do not exceed the recommended sodium intake levels.

Salt water used in pickling vegetables can also be a good source of the mineral if iodized salt was used to prepare it.

Dairy products

Any food containing cow’s milk, including cheese, yogurt and ice cream, is considered a good source of iodine.

Milk and Greek yogurt help make up for deficiencies in this substance, as a cup of each provides more than half of the daily allowance of the element. Meanwhile, ice cream and cheese contain less iodine – about 28 and 14 mcg, respectively.

Eggs

Eggs are an excellent source of lean protein, healthy fats, various vitamins and minerals, including iodine. One large hard-boiled egg contains about 31 mcg, which is 21% of the daily allowance.

The amount of the trace element in the product may vary depending on the iodine content of the chicken feed.

Plant foods

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Some berries are also rich in iodine. Blueberries, cranberries and strawberries contain the most of the trace element: about 400, 350 and 13 mcg per 100 grams, respectively.

Iodine is also found in prunes. Five dried plums provide 13 mcg of iodine, or about 9% of the daily allowance.

The iodine content of vegetables, fruits and berries depends on the soil in which they are grown. Regions with iodine-containing soil yield plants rich in this substance.

Baked potatoes

Potato dishes can provide 33.3% to 52.7% of the recommended daily intake of iodine. One medium-sized baked tuber can contain up to 60 mcg of iodine.

Beans

Just half a cup of this product contains about 32 mcg of the trace element. This is 21% of the daily norm.

Meat

Products rich in iodine include meat, in particular beef liver. It is also an excellent source of many key vitamins, folic acid and iron. One small serving of the product contains 14 mcg of iodine, or 9% of the daily value.