What foods contain iodine: complete list and table

The role of iodine in the body

Iodine is an important element that is involved in the functioning of many systems and organs. It is especially necessary in the cases described below.

• For proper functioning of the thyroid gland. Promotes the production of hormones involved in metabolic processes and adaptive reactions.
• To normalize the metabolism of subcutaneous fat cells. Prevents the appearance of cellulite.
• For normal functioning of the nervous system. Helps the growth of nerve cells, improves mood, relieves irritability and fatigue.
• For the harmonious neuro-psychological and physical development of children. Prevents the development of birth defects.
• Participates in lipid and carbohydrate metabolism.
• Improves the condition of hair, teeth, nails.

Under the influence of the mineral, hormones such as thyroxine, triiodothyronine and diiodothyronine are produced. They are necessary for regulating energy metabolism in cells, removing harmful substances, fighting infections, and normal functioning of the pancreas. Thanks to thyroid hormones, heat exchange is ensured and breathing intensity is monitored. Iodine is an active participant in the synthesis of phagocytes and proteins. Participates in the construction of osteochondral tissue, has a positive effect on performance and brain activity.

Daily requirement

Iodine requirements depend on age, gender, environmental conditions and health status. During puberty, during pregnancy or during hypothermia, the body needs more of the mineral. If the daily iodine requirement for an adult is 150 mcg, then pregnant and lactating women require at least 200 mcg.

In total, the body contains up to 25 mg of the mineral. More than half of this volume is in the thyroid gland, about 5–10% is in the blood. To calculate the daily requirement, just remember the proportion: 3 mcg of iodine per 1 kg of weight. Based on this, children under one year old will need 50 mcg of microelement, from 1 year to 2 years – 75 mcg, from 2 to 6 years – 90 mcg, from 7 to 12 years – at least 120 mcg.

Useful tips on how to replenish iodine deficiency

At high temperatures, iodine disappears by half of the value indicated in the table, so during cooking it is better to avoid frying, boiling and stewing. Spices are added to the dish before eating.

1. Replacing regular salt with iodized salt. Since this product is consumed in small quantities per day, there will not be an excess of the important element.
2. A trip to the sea. Rest will not only replenish iodine deficiency, but improve your overall health.
3. Supplements Additional vitamins help restore the deficiency of the substance in the human body. The drug should be prescribed only by an endocrinologist, taking into account the patient’s health problems.
4. Healthy diet. To avoid iodine deficiency in the body, you need to include sea fish and cabbage in your daily diet.
5. Drink. To replenish the substance, you will need to drink water every day containing about 50 micrograms of the element per liter. This liquid is perfectly absorbed and taken in unlimited quantities.

An endocrinologist will talk about the importance of iodine for the health of the body in the video below:

Iodine is one of the main microelements that helps the body function. Its lack has a negative impact on overall health. A balanced diet and the help of a specialist will help normalize iodine levels.

Deficiency and surplus

Lack of iodine leads to serious disturbances in the functioning of the body. Among the most common causes of mineral deficiency are an incorrect diet, lack of seafood, iodine metabolism disorders, taking medications that impede the absorption of the microelement, environmental pollution, and high sensitivity to allergens.

When there is a lack of iodine, the thyroid gland is the first to suffer. It loses activity, which leads to the development of hypothyroidism, which is manifested by swelling of the mucous membranes, slowing of metabolism, and aging of the skin. Excessive iodine content is the cause of hyperthyroidism. Against this background, Graves' disease and endemic goiter occur.

Iodine deficiency provokes the development of numerous negative phenomena.

• Emotional instability, which is accompanied by drowsiness, irritability or apathy, lethargy, forgetfulness, blues, and causeless bad mood.
• Low hemoglobin level.
• Cardiac problems: arrhythmia, increased lower blood pressure or atherosclerosis.
• Swelling around the eyes, face or hands. Muscle pain, radiculitis, weakness.

In children, prolonged iodine deficiency leads to delays in mental, mental and physical development. Lack of microelements during pregnancy causes cretinism in the child and serious disturbances in the formation of the skeletal system and brain. In the early stages, iodine deficiency can cause miscarriage and placental abruption, and during lactation – poor milk production.

Most often, a lack of mineral is indicated by loss of appetite, fatigue, weakness or bad mood, problems with hearing, memory, periodic headaches, severe hair loss, tooth decay or excessive dry skin, frequent colds or viral diseases, poor heat tolerance, shortness of breath and painful sensations in the heart.

Excess iodine is very rare. It is usually accompanied by symptoms of a cold and causes hives and other allergic reactions. Mucus production may increase.

Foods that contain large amounts of iodine for the thyroid gland

People are accustomed to the fact that they need to take care that the body receives proteins, fats and carbohydrates in the required volume, but there are other important microelements that a person cannot do without. Thus, iodine is involved in the synthesis of thyroid hormones of the thyroid gland, which are necessary for the full functioning of the body.

A person receives part of the necessary iodine from the environment - air and water, but this dose is negligible, and it must be supplemented with certain foods.

Foods rich in iodine should be consumed not only by people with thyroid dysfunction. This substance in different forms can save a person from various ailments:

1. Stimulates the immune system, makes the body stronger in the fight against various viral diseases.
2. Affects the development of mental abilities. Firstly, at any age it improves brain function and helps preserve memory even in old age. Secondly, its use during pregnancy ensures the formation of full-fledged brain cells in the womb and prevents the development of neuralgic diseases.
3. The trace elements that make up this substance have a beneficial effect on the condition of teeth, skin, and strengthen nails.
4. If you eat foods that contain a lot of iodine, this will help to gradually reduce cholesterol. To speed up this process, doctors often prescribe medications containing iodine. This is especially true for obese patients.
5. Improves fat metabolism, this substance helps eliminate cellulite when a person is on a diet.

And this is only part of the beneficial properties. There is also pharmaceutical iodine, which is used to disinfect wounds, and a solution of blue iodine, which is recommended for use in the treatment of dysentery and stomach poisoning.

Please note that iodine helps to cope with many unpleasant phenomena, but it must be consumed in a certain amount. So, pregnant women need 250 mcg per day, adults - at least 150 mcg, and children under 12 years old - 90-120 mcg.

Iodine-containing preparations have antibacterial, antifungal, and anti-inflammatory effects. They promote the secretion of mucus and are used to thin sputum and improve expectoration.

Iodine intake from foods is necessary for the synthesis of thyroid hormones, lowering cholesterol levels and blood clotting.

The adult thyroid gland contains up to 20–30 mg of iodine and is located on both sides of the larynx. Consists of two oval-shaped bodies weighing 15g each. With slow accumulation of the microelement, it is inactive (hypothyroidism). With excessively rapid accumulation, on the contrary, its activity is excessive (hyperthyroidism).

When products containing iodine are consumed, the thyroid gland produces hormones that regulate metabolic processes, the function of the cardiovascular and digestive systems, intellectual and sexual function.

The thyroid gland produces a special hormone-regulator of the pituitary gland, which controls the intensity of production of other hormones. The higher the level of the hormone regulator in the blood, the less intensively the thyroid gland produces other hormones.

Failure of the thyroid gland affects the course of pregnancy, the cause of miscarriage, placental abruption. Decreased and increased function disrupts the female cycle and causes infertility.

Disturbances in the functioning of the thyroid gland are the cause of mastopathy, fibroids, and prostate adenoma.

The development of hypothyroidism in children leads to mental retardation, stunted growth, disproportionate development of body parts, and delayed puberty.

Signs of hypothyroidism in adults: swelling of the mucous membranes, slow metabolism, aging of the skin, old appearance. Constant fatigue and weakness, increased risk of developing atherosclerosis.

Signs of hyperthyroidism: accelerated metabolic processes, weight loss, trembling limbs, bulging eyes, development of Graves' disease.

With insufficient intake of foods containing iodine and the development of hyperthyroidism, the thyroid gland increases in size without dysfunction. Endemic goiter is diagnosed.

Its formation is the body’s reaction to a lack of iodine-containing products in order to maintain the same level of hormone production.

With a lack of iodine in foods, some thyroid cells increase activity. Autonomous formations that are independent of the action of the hormone regulator form nodes. Thyrotoxicosis develops. Nodular goiter is diagnosed after 50 years of age.

Competent dietary nutrition is one of the leaders in the complex treatment and prevention of thyroid pathologies.

The importance of this small endocrine organ for the body is enormous. Its functions include:

• control over the speed and harmony of chemical metabolic reactions,
• control of growth and division of body cells
• optimization of hormonal levels in accordance with the needs of the body
• the formation of calcium as the main material of bones and a participant in chemical reactions in the body,
• participation in the restoration processes of bone tissue.

Read more: Sports nutrition ZMA as a natural supplement to increase your own testosterone

Main pathologies

Impaired functioning of the thyroid gland can manifest itself in a decrease in its function - hypothyroidism. At the same time, a person’s metabolism slows down and he gets tired quickly. With hypothyroidism, patients are somewhat slow and gain weight for no particular reason.

On the contrary, hyperfunction of the gland is possible. Then the metabolism accelerates. At the same time, patients are overly excited and active, losing weight.

A thyroid goiter is a pathology in which the gland increases in size.

For these diseases, it is recommended to consume products that significantly increase the effectiveness of treatment. A table containing a list of recommended and prohibited products should always be at hand.

It is worth contacting a specialist for medical help and advice on how to make a list of healthy foods if the following manifestations occur:

• various types of sleep disturbances,
• sleep disorder,
• unexplained decrease in general body temperature and blood pressure,
• disturbance of the emotional background up to a depressive state,
• weight change in any direction,
• sudden weight gain or loss,
• increased sweating,
• increased sweating,
• "protrusion" of the eyeballs,
• trembling (tremor) of the limbs of varying severity,
• unmotivated general weakness.

After diagnosis, treatment will be prescribed and food recommendations will be given. Foods High in Iodine

The most important iodine-containing foods that benefit the thyroid gland in hypothyroidism are:

• Baked potatoes. It is this dish, prepared from a couple of small potatoes, that contains more than a third of the daily requirement of iodine, which makes it useful for hypothyroidism.
• Cranberry. It contains a large supply of vitamin K and C, iodine. Even a piece of pie with cranberry filling contains almost a daily dose of iodine.
• Cod. It is a good choice for long-standing hypothyroidism. It contains iodine and fish oil in a proportion that promotes optimal absorption of both substances. One fish contains half the daily requirement.
• Fish red caviar. In addition to its high iodine content, it stimulates the immune system, helps normalize calcium metabolism in the thyroid gland, promotes the synthesis of hemoglobin and its delivery throughout the body, reduces the risk of thrombosis, strengthens vascular tone, and thins the blood.
• Shrimps. Only 200 grams of them are useful in that they supply the body with iodine at a quarter of the norm.
• Canned tuna. But they are only useful in oil. This canned food contains 10% of the daily dosage of iodine.
• Dried seaweed. They occupy one of the first places among those useful in normalizing iodine content in hypothyroidism. They are even superior to many seafood. Just 7 grams of this sea grass will provide 300% of the daily dose of iodine!!!
• Sea kale. It is one of the foods with the highest iodine content. Therefore, it helps improve memory, concentration, and normalize hemoglobin parameters.
• Broccoli, white cabbage. They cleanse the intestines well, removing excess fluid. They also help normalize hormonal levels.
• Roasted turkey. It is not inferior to shrimp in terms of iodine content. However, it also contains other useful substances: B vitamins, phosphorus, magnesium.
• Milk. One glass contains a third of the daily dose of iodine.
• Natural yogurt. It is one of the leaders not only in iodine content. It contains a lot of calcium. One glass gives half the daily portion.
• Boiled hard-boiled eggs. These common foods contain almost 10% of the iodine requirement.
• Iodized salt. It is the easiest way to replenish the amount of iodine in the body with hypothyroidism. Today, many nutritionists recommend avoiding adding salt to foods, which is only partly correct.
• Himalayan salt. It has a pink tint and a lot of useful microelements. The peculiarity is that in it they, including iodine, are presented in the most easily digestible form. It contains 0.5 grams of iodine, one and a half daily doses.
• Prunes. 5-7 dried plums contain 9% of the daily required iodine.
• Persimmon. This orange fruit is a real panacea. It is recommended to be used for the prevention of cancer, reducing the likelihood of stone formation in the genitourinary organs. Persimmon cleanses the intestines and helps normalize blood pressure.
• Buckwheat. It has an anti-cancer effect, preventing the formation of cancer formations. Removes toxic metabolites, strengthens and tones vascular walls. It is also recommended for diabetes mellitus as it helps normalize blood glucose levels.

It is necessary to exclude from the diet in case of thyroid pathology in general:

• any kind of alcohol,
• confectionery baked goods,
• sausages, marinades, spices.

Products without iodine

Some foods that do not contain iodine, but are useful for hypothyroidism, should be combined with foods rich in iodine. There is no iodine in the following products:

• bananas,
• oranges,
• unsalted seeds and nuts,
• egg whites,
• vegetable oil,
• seasonings,
• honey.

Hyperthyroidism

The purpose of dietary nutrition during hyperfunction of the gland is to saturate the body with useful substances and increase the body's defenses.

Recommended Products:

• bread,
• soups,
• meat, poultry and fish, with the exception of fatty varieties,
• liver,
• dairy products,
• eggs,
• butter, ghee, vegetable oils,
• cereals (buckwheat and oatmeal are especially welcome),
• all kinds of pasta,
• boiled legumes (preferably in puree form),
• vegetables, berries, fruits (preferably raw, but cooking is also quite acceptable),
• honey,
• seasonings and spices in moderation,
• tea, natural coffee and cocoa (you can add milk to drinks),
• rosehip product,
• natural juices (it’s better to prepare them yourself).

Hypothyroidism

Products are leaders in iodine content

To maintain iodine balance, you need to choose the right foods.
Among the leaders in microelement content are seafood and fruits: bananas, citrus fruits, watermelon, melon, apples, grapes, persimmons and strawberries. The list of vegetables is topped by eggplants, onions, garlic, radishes and spinach. There is a lot of iodine in peanuts, sweet corn, champignons, beans, kefir and chocolate. Table of iodine content in foods

It is important to remember that trace elements disappear very quickly, especially when boiling. To replenish the mineral deficiency with iodized salt, it should be added to prepared meals and stored in airtight containers. It is not recommended to use salt for longer than 3-4 months, otherwise there will be no iodine left in it at all.

Some fruits and berries contain iodine - bananas, citruses, watermelons, melons, apples, grapes, persimmons and strawberries.

One of the richest foods in iodine is seaweed. However, it is important to take into account that its use provokes the production of thyroid hormones. This activity is accompanied by increased use of oxygen by cells, which can cause negative consequences in the presence of malignant tumors.

Element Contents Table

The substance is included in many products, but each of them has different concentrations.

Antagonist products

In contrast to foods rich in iodine, others interfere with the absorption of the microelement. If your goal is to compensate for its deficiency, exclude cruciferous vegetables from your diet: broccoli, cabbage, cauliflower and Brussels sprouts. Flax seeds and soy products interfere with the absorption of iodine. Therefore, when purchasing semi-finished products, pay attention to their composition. Sometimes soy is added to them as a meat substitute.

The list of foods containing iodine is quite long. If necessary, the daily requirement of the element can be replenished by eating 5 apple seeds (provided that the fruits are grown in soil rich in the mineral). Before including foods containing iodine in your diet, consult your doctor to make sure you need such a diet.

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