Iodine is an essential microelement for life, which is responsible for the functioning of the thyroid gland. The lack of this substance increases the level of cholesterol in the blood, and also provokes the appearance of fatigue and even depression. That's why foods rich in iodine should certainly be present in your diet . They are presented in a large assortment, which means that you will certainly find the options that will suit your taste.
Necessary daily rate
Before you figure out which foods contain more iodine, you need to decide how much of this microelement you should use every day. The number necessarily depends on age:
- Infant - 50 mcg;
- children from 2 to 6 - 90 mcg;
- schoolchildren - 120 mkg;
- adults - 150 mcg.
Separately it is necessary to tell about pregnant and breast-feeding women, as their daily norm increases and makes 200 mkg.
What foods contain a lot of iodine?
There are many different options that will help you saturate the body with the right amount of this trace element:
- Baked potatoes . Is it necessary straight with skin. The average size of the tuber contains about 40% of the daily allowance.
- Cranberry . The necessary amount of iodine can be obtained, both with fresh berries, and with baking, cooked on its basis.
- Prunes . This useful product is rich in food dies, vitamins and iodine. Iodine is found in such products, more precisely in 5 pcs. in the amount of 9% of the daily norm.
- Cod . A portion of delicious and juicy fish you can deliver to the body about 66% of the daily norm of iodine.
- Lobster . For fans of exotics, it is worth knowing that in 100 g of this product is up to 2/3 of the daily rate.
- Canned tuna . Iodine is found in food even after treatment. Tuna in oil contains 11% of the daily allowance per 85 g of the product itself.
- Dried seaweed . Popular in recent years, the product for weight loss in 7 g contains 3000% of the daily allowance.
- Milk . In a glass of such a product contains not only a large amount of calcium, but also 37% of the daily norm of iodine.
- Natural yoghurt . In this product there is not only calcium , protein, but also a large amount of iodine - 58% of the daily rate.
- Iodized salt . The easiest way to increase the amount of iodine consumed. At 1 g there are 77 mcg of iodine.
This is only a small list of products in which there is iodine. You can at your discretion add or remove those or other products in which there is this trace element.
Today on the shelves of the store you can find iodized products, for example, salt, bread, dairy products, etc. That is, during their manufacture, manufacturers intentionally increased the concentration of this microelement. You can also buy broth cubes with iodized salt, in which case a bowl of soup cooked on its basis replenishes the daily rate.
The content of iodine in products
Important rules
To maintain the content of iodine in products, certain conditions must be observed:
- The content of iodine in products that grow on the ground may vary depending on the region.
- The amount of this microelement in the products is also affected by seasonality, in particular this refers to dairy products.
- With prolonged storage and heat treatment, some of the iodine is lost and can reach up to 60%.
- In order to preserve iodine in vegetables and fruits, they must be cut into large pieces or processed completely before cooking. In this case, the amount of the microelement to be evaporated is significantly reduced.
- Strong boiling greatly reduces the amount of iodine, for example, in fish, the percentage is up to 50%, in dairy products up to 75%, and in vegetables and fruits up to 70%.
- It is best to cook foods rich in iodine in steaming in a closed vessel.