For the full functioning of the body, it must receive all the necessary mineral elements, one of the most important of which is iodine. It is possible to compensate for its deficiency by taking special vitamin and mineral complexes, but it is much easier to organize a balanced diet.
Why is iodine deficiency dangerous?
With its deficiency, there is increased fatigue and weakness, a decrease in immunity, a high level of colds and viral diseases, a decrease in concentration and memory impairment. The lack of iodine in childhood is especially dangerous, since it interferes with full development and provokes the risk of thyroid diseases, as well as during pregnancy. During the waiting period for the child, foods rich in iodine should be present on the table every day, since the need for this microelement almost doubles. Without enough iodine, the risk of termination of pregnancy and birth of children with genetic disabilities increases.
What foods contain a lot of iodine
The leader in its content is seaweed, only 200 g of which provides the daily intake of iodine for an adult. You can eat cabbage not only canned, but also dried in powder form. It can be purchased in pharmacies, it does not have a specific taste, so it can be easily added to various dishes. Slightly less iodine is found in other seafood, but you can be sure that with regular consumption of sea fish and seafood, the risk of iodine deficiency will be minimized. In the greatest amount in these products, it is present in the meat of lobster, squid, cod. Iodine is also present in plant foods: baked potatoes, which must be eaten along with the skins, broccoli, dried fruits, milk and yogurt. If they are natural, then two servings of yogurt or three glasses of milk are enough to replenish the daily requirement. Among vegetables and fruits, iodine can also be found in leafy greens, spinach, asparagus, rhubarb, mushrooms, radishes, carrots, persimmons, grapes, black currants, and cranberries. Iodine is present, but not too much, in millet, buckwheat and rice cereals. And the most affordable product with iodine content is iodized salt, but it has a certain drawback: after breaking the tightness of the package, iodine gradually disappears, especially if the salt is not stored in a tightly closed container.
What else you should know
The longer the heat treatment, the lower the iodine content in the food. Therefore, it is preferable to eat vegetables and fruits fresh, and add iodized salt to the dishes after the end of their preparation, immediately before use.
