The content of iodine in food
Iodine is a very important microelement, which is responsible for the regulation of protein, fat and water-electrolyte metabolism.
In addition, it helps regulate the absorption of certain vitamins.
That is why it is important that this microelement enters the body in sufficient quantities.
It is he who is responsible for the construction of the thyroid hormone thyroxin.
General description of microelement
Iodine is extracted from ashes of seaweed and solutions of Chilean nitrate.
Even ancient healers used it to heal wounds.
In nature, this substance is found almost everywhere – in soil, minerals, living organisms.
In addition, it is very much in the soil and air of the maritime regions.
The human body receives this trace element with air and food, and it accumulates in the thyroid gland – it is this body that is responsible for proper growth and intellectual development.
In addition, the biological role of this trace element is that it:
- Regulates metabolic processes;
- Affects the work of the cardiovascular system: it controls blood pressure and regulates the frequency of cardiac contractions;
- Regulates the development of cells and tissues;
- Ensures the normal functioning of the nervous system;
- Promotes the normal development of the body;
- Participates in the formation of bone tissue;
- Influences intellectual abilities;
- Helps the body resist viruses and bacteria;
- Regulates the needs for vitamins;
- Promotes the correct formation of the fetus during pregnancy;
- Helps reduce cholesterol in the blood.
Lack of iodine: symptoms and signs
Iodine deficiency can manifest itself in different ways – headaches, memory, attention, and pressure increase are very often observed.
Often the emotional state of a person suffers: he becomes irritable, listless, forgetful.
Insufficient amount of this element in the body, can affect the state of the heart system.
In this case there is an arrhythmia, an atherosclerosis, an increase in cardiac pressure.
Also, signs of iodine deficiency include weakness, swelling of the hands and face, the appearance of dark circles under the eyes, muscle pains.
If the child does not receive it for a long time, the absorption of this element in sufficient quantity, it may develop a delay in intellectual and physical development.
Deficiency of this microelement during pregnancy and breastfeeding negatively affects the formation of the fetus.
So, the main symptoms of iodine deficiency in the body include the following:
- Fast fatiguability;
- Deterioration of attention and memory;
- Drowsiness and lethargy;
- Impairment of appetite;
- Dry skin;
- Frequent headaches;
- Frequent colds;
- Weight gain.
Products containing iodine
The main part of iodine is taken with food, but this is only 90%.
The rest of the amount can be obtained only by residents of coastal areas – it is there that the air contains this trace element.
To improve the absorption of iodine, the body should receive vitamins A and E, as well as iron, zinc, copper, protein.
Most of this micronutrient is present in seafood and fresh fish.
As additional sources of this microelement, iodine mineral waters can be used.
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Animal sources of iodine include the following products:
- Seafood – squid, shrimp, kelp;
- Fish – cod, tuna;
- Dairy products – kefir, sour cream, cheese, milk, cottage cheese, cream;
- Chicken eggs.
The plant sources include:
- Vegetables – green salad, potatoes, aubergines, radish, beets, tomatoes;
- Fruits – grapes, oranges, pears, apples, plums, persimmon;
- Berries – gooseberries, cherries, black currants;
- Legumes – peas, beans;
- Cereals – rice, buckwheat, wheat, millet.
Interaction of iodine and thyroid gland
Thyroid hormones more than half consist of iodine.
This body synthesizes various hormones, receiving iodine compounds from the blood, and takes part in ensuring a normal balance between the physical and mental state.
Thus, she tries to give the human body the necessary amount of hormones.
How to replenish the reserves of iodine?
There are various ways to replenish the stock of trace element in the body.
The main sources of this microelement include the following:
- Foods that are high in iodine. As already noted, most of this trace element is found in seafood and fresh fish. Therefore, the dishes from them must necessarily be present in the diet;
Iodine is a very useful microelement that is involved in important processes occurring in the human body.
Therefore, products containing iodine must certainly be present on your table.
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Thank you for the article! Helpful information
Zdrastvujte padskazhit at me the thyroid gland has increased as poisitit a diet in an organism
Iodine can be increased. Bathe more often in sea water and eat a lot of moose cabbage
Дуже корисна Information. Dyakuyu!
Thank you good article, very useful information.