4 Healthy Foods Containing High Iodine
The amount of iodine is higher in fruits and vegetables grown in iodine-rich soils and in seafood from iodine-rich seas. So actually is not possible to make a definite grouping as iodine-containing foods because it varies according to the iodine content of the soil or sea. Iodine is also found in milk and dairy products.
It should be noted that iodine is a volatile substance. Iodized salts should be stored in closed containers without being exposed to light, salt should be added to the dishes last and the cooked food should be consumed without waiting too long.
What is Iodine?
- Iodine is a mineral found in soil and seas. Since the human body needs this element, foods containing iodine must be consumed in sufficient quantities.
- The average daily iodine requirement of an adult is 150 mg. This can be thought of as about 1-2 teaspoons of iodized salt. Of course, since iodine can be obtained from sources other than iodized salt, the rates should be adjusted considering all meals.
- In pregnant women, the rate doubles as iodine have a direct effect on the growth of the baby.
- It is said that an average of 100 mg of iodine intake per day is required in children until the age of 13.
- Iodine is a component of thyroid hormones that ensures the body’s metabolism, that is, the whole functioning of it.
- It also plays an important role in the development of the baby during pregnancy.
4 Healthy Foods Containing Iodine
Foods containing iodine is not possible to make a list of because iodine is more abundant in some agricultural areas according to the geographical characteristics of the region, so vegetables and fruits grown there are rich in iodine. While some parts of the seas are more iodinated, the density is less in some parts. Therefore, the iodine ratio in seafood also changes. Of course, general listings can be made.
We have compiled 4 healthy food groups containing iodine for those who are curious about the answer to the question of which foods contain iodine. In addition to iodized salt, which foods contain the highest iodine, let’s take a look at the ingredients together…
- Iodine is particularly high in ocean fish such as tuna, cod, and haddock.
- A large haddock can meet almost all of your daily iodine needs.
- Apart from fish, other seafood and seaweed also contain iodine. If you are not in favor of consuming meat, you can also try sea cowpea.
2) Milk and Dairy Products
- Dairy products such as milk, yogurt, and cheese also contain iodine.
- It is said that an average of 2 bowls of yogurt and 2-3 glasses of milk may be sufficient for the daily iodine requirement.
3) Animal Resources
- The amount of iodine is naturally high in animals that consume iodine-rich foods, and we can meet our iodine requirement when we eat the meat of these animals.
- Eggs, another animal food, also contain iodine. 1 egg can meet approximately 20% of the daily need.
4) Fruits and Vegetables
- Vegetables can hold more iodine than fruits. Strawberry and banana at the top of the fruit category shown.
- Among vegetables, spinach, chard, zucchini, soybeans, turnips, dry beans, potatoes and garlic are known to have high iodine content.
What Are the Benefits of Iodine?
After the information we gave about the question of which foods contain iodine, let’s talk about the benefits of consuming these foods and take a look at the benefits of iodine.
- It facilitates obtaining energy from food and regulates the metabolic rate. Thus, the probability of having a weight problem decreases.
- By supporting the functioning of the thyroid gland, it contributes to the regular progress of body functions and normal levels of hormones.
- In pregnant women, it contributes to the healthy development of the nervous system of the baby.
- It strengthens the immune system and makes us resistant to diseases.
- It improves sleep quality. It helps to return depressive mood to positive, raises energy.
- It is used as a supplement in the treatment of fibrocystic breast cysts.
- It accelerates mental activities, facilitates clear and clear thinking.
- It protects from radiation.
- It supports healthy and shiny nails, hair, and skin.
Diseases Seen in Iodine Deficiency
- Dry on the skin
- extreme cold
- weight gain
- high cholesterol
- unrelenting fatigue
- extreme forgetfulness
- dizziness and fainting
- low energy
- Hair loss
These conditions can be symptoms of iodine deficiency. More serious diseases that can occur if the problems are not corrected include:
- thyroid cancer
- Thyroid-related autoimmune diseases
- infertility in women
- miscarriage or premature birth
- Prostate, breast, endometrial and ovarian cancer
- Heart problems such as an enlarged heart or heart failure
- nervous system diseases
- Various mental illnesses and disorders
- growth retardation