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Natural sources of iodine

Natural sources of iodine

|  Diet and Nutrition

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Person receives iodine preferably from food, also relatively small amounts -  together with air and water. Algae, fish, shellfish and other creatures living in the sea, accumulating in his body iodine. At the tonne of dried marine algae (kelp) can be found up to 5 kg of iodine! Therefore, the main sources of iodine in nutrition is a variety of seafood: fish, seaweed, shellfish, shrimp, etc.

Most rich iodine following products:

- Fatty fish, fish oil, seafood, seaweed;
- Apples, grapes, cherries, plums, apricots (only when grown in soils rich in iodine);
- Cheese, cottage cheese, milk (only if a sufficient amount of iodine in animal nutrition).

Interesting facts about the iodine and iodine deficiency

  • Over a lifetime, a person uses only 3-5 grams of iodine (about one teaspoon).
  • The human body contains approximately 25 mg iodine, 15 mg of which are in the thyroid.
  • Increased thyroid (goiter) is due to decreased production of iodine-containing hormones, and is a serious stage of  iodine deficiency.
  • Iodine children and adults may receive not only from a food, but also from the air. Therefore, it is important at least once a year carry children to the sea. The air in the maritime area is rich in iodine salts.
  • Iodine deficiency threatens delayed intellectual development, an increased incidence of congenital malformations, increased infant mortality, neurological disorders.
  • At deficiency of iodine, children begin to get sick often, reduced immunity, become lethargic, nervousness, there is swelling of the fingers, feet, face, eye area, there is an arrhythmia, decreased hemoglobin levels.

Norms of iodine intake (WHO recommendation)

  • Infants - 50 micrograms per day;
  • Children 2 to 6 years - 90 micrograms per day;
  • Children from 7 to 12 years - 120 micrograms per day;
  • Adolescents over 12 years of age and adults - 150 micrograms per day;
  • Pregnant and lactating women - 200 micrograms per day.

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