The body of a healthy person contains up to 50 mg of iodine, most of which is located in the thyroid gland.

It carries out the production of hormones and maintains their balance.

Today, every fourth inhabitant of the planet faces a microelement deficiency.

And if in seaside cities the data look more cheerful due to the concentration of the element in the air, then residents of megacities are always at risk.

Improper nutrition, environmental pollution, increased background radiation are ideal conditions for the occurrence of a trace element deficiency.

We understand what products contain iodine for the thyroid gland and in what quantities to use them.

Iodine enters our body from the outside - through the lungs with air and through the digestive tract with food.

More than half of the microelement is in the thyroid gland, the rest is distributed in the liver, kidneys, gallbladder, blood, skin, nails and hair.

The main symptoms and causes of iodine deficiency

It is interesting that iodine deficiency, an urgent problem for one and a half hundred countries of the world, is not known only to four European states.

Namely Finland, Norway, Sweden and Iceland, where climatic conditions and a diet rich in marine products have created an ideal basis for covering the need for a trace element.

The connection between an enlarged thyroid gland and malnutrition was discovered by Hippocrates - he advised treating goiter with algae.

Emperor Napoleon ordered to feel the thyroid gland of recruits and not to allow those who had it enlarged to serve in the army.

Young men from the mountainous regions of France were weak and inferior in mental development.

Every fourth inhabitant of the planet faces a lack of iodine

And this is not surprising. The thyroid gland is responsible for:

The production and balance of hormones, including thyroxineIntellectual developmentRegulates metabolic processes in the liver and heartIncreases oxygen supply to tissues Improves mental activityGives energy and strengthHeals the skin, hair and nailsRegulates the absorption of vitaminsReduces cholesterolTakes part in the formation of bone tissue

Deficiency also manifests itself in the form of a deterioration in memory and attention, headaches, increased blood pressure, makes us lethargic and irritable.

But these are just a few symptoms.

Lack of iodine can result in hypothyroidism - insufficient production of thyroid hormones and hyperthyroidism - their overabundance.

Both appear:

Increased fatigue, loss of interest in life, poor health, drowsiness Fragility and dryness of the skin, hair, nails Metabolic disorders and, as a result, weight gain, shortness of breath, swelling Hormonal imbalance Menstrual irregularities and infertility in women, impotence in men Decreased immunity Endemic goiter - enlarged thyroid gland , along with which come coughing, choking and problems with swallowing Lowering blood pressure

Iodine is especially important for pregnant women.

At risk are children, pregnant / lactating women and the elderly, whose body is weakened by age-related changes.

Lack of micronutrient-rich foods in baby food can cause delays in mental and physical development.

What foods contain iodine - a list of the main ones

So that the horror stories described above do not become a reality, it is important to monitor nutrition and correctly compose a diet.

According to the World Health Organization, the norm for iodine intake for an adult is 150-200 micrograms per day.

In pregnant women, it doubles. In children, it changes with age.

Toddlers up to a year - 90 mcg per day From 2 to 6 years - 130 mcg From 7 to 12 - 130-150 mcg

For the full development of the child, the iodine rate must be increased with age.

Interestingly, the girls in the paintings of Renaissance artists, a swollen neck was considered a sign of beauty.

Many of them, including the famous Madonna with a baby in her arms, actually have signs of a pronounced diffuse goiter.

Algae rich in element

So what foods contain a lot of iodine, which is good for the thyroid gland?

Of course, the first places in the TOP are occupied by seafood: fish oil and fish (cod liver, saury, salmon, flounder, etc.), shellfish(shrimps, oysters, squids).

It is a little more difficult to get a microelement for vegetarians who deliberately refused to eat fish.

#1 product for them - brown algae, the content of the trace element in which varies from 500 to 3000 mcg per 100 grams:

Sea kale/kelp- a source of a substance in a rare organic form Fucus- similar in composition to human blood plasma, not only enriches with iodine, but also cleanses from toxins and toxins dry nori leaves- used for making soups and sushi Ulva/sea lettuce- common in Scandinavian countries, you can buy from us in health food stores

seaweed sushi

Chlorella, spirulina, porphyry and chuka are useful.

They are consumed both in the form of dry food supplements, and in main dishes and smoothies.

Seaweed is eaten raw in salads to retain as many nutrients as possible.

Irreplaceable kelp, aka seaweed

Another great source of substance on our menu is the Filipino national dish. pansit noodles made with rice flour and seaweed.

It is rich in iodine, calcium, magnesium and other trace elements. A similar dish is found in Chinese/Japanese cuisines.

Rice flour and seaweed noodles

Plants and dairy products are next on the list.

The list of foods that contain iodine includes:

Fruits- apples, grapes, cherries, apricots, plums, feijoa Berries- gooseberry, black currant, strawberry Vegetables- beets, lettuces, tomatoes, carrots, eggplants, tomatoes, potatoes, spinach MushroomsLegumes- beans and peas cereal crops- buckwheat, rice, wheat, millet Milk products- cheese, cottage cheese, yogurt, sour cream and, in fact, milk

The closer to the sea the products are grown / produced, the more iodine they contain

Tip: Feijoa, the fruit of an evergreen myrtle tree, is often found on the shelves of our supermarkets. The iodine content in it reaches 35 micrograms per 100 grams.

What contains iodine - a few words about healthy salt

Separately, it is worth mentioning iodized salt. It was specially created to combat iodine deficiency.

A third of a teaspoon when cooking will completely cover the daily need for a trace element.

Useful feijoa

When buying, pay attention to the nature of the compound included in the composition. Potassium iodide is destroyed by heating.

In this case, you need to add salt to food after cooking. Iodad does not change under the influence of high temperatures.

The shelf life of salt does not exceed four months. After each use, the jar must be tightly closed to prevent volatilization of iodine, moisture and air.

Tip: this salt is not used for salting and fermentation, because the food will quickly ferment and acquire a rancid taste.

Speaking about the benefits of iodine and the list of products in which it is contained in large quantities, it is worth touching on an equally important topic - food that prevents its absorption.

Replace regular salt with iodized salt

This group includes:

Soybean and its derivativesCauliflower and red cabbageDillTurnipMustardRadisc Rutabaga

Is it worth taking drugs that compensate for the lack of trace elements in the body?

Relax on the sea

It is worth it, but only after permission and with the appointment of an endocrinologist - uncontrolled intake of actively advertised supplements can cause hyperthyroidism and disrupt the thyroid gland.

Therefore, without special indications, it is enough to limit yourself to a balanced diet.

Let's dispel a couple more myths:

You can determine the lack of iodine at home using a grid of pharmacy solution - if it is not enough, the grid will fade. This is not true - only laboratory tests can determine the norm. To cope with a trace element deficiency, you need to drink pharmacy iodine. This statement is not only not true, but is also likely to end in tragedy: one drop of the drug for treating wounds contains 30 times more than the daily requirement for a person.

How to determine an excess of iodine?

Iodine products are excreted along with urine, so it is quite difficult to deal with its excess, but exceptions do occur.

Abuse of the trace element will result in poor health and headaches.

They will be joined by a metallic taste in the mouth, fever and heart problems.

That is why it is important not to self-medicate, and in case of any doubt, seek the advice of professionals.

Visit your endocrinologist regularly

So that the topic of iodine deficiency does not concern you, follow these simple rules:

Competently make mealsRegularly relax at the sea - a two-week vacation will significantly improve low rates Once a year, go through an examination by an endocrinologist and do an ultrasound of the thyroid gland Take iodine-containing drugs as prescribed by a doctor Replace regular iodized salt

The video below will also help you understand the table of iodine-containing products and ways to compensate for the lack of an important trace element:

Iodine is one of those substances that ensure the normal course of most biochemical processes in the human body. It is this chemical element that creates all the necessary conditions for the functioning of the thyroid gland, activates the brain and improves the immune status. About 23 mg of iodine is present in the body of an adult, of which 12-13 mg is in the tissues of the thyroid gland. In addition, the specified element is found in the kidneys, prostate, ovaries, liver tissues, nail plates, hair and skin.

Why does the body need iodine?

The main function of iodine in the human body is to participate in the production of thyroid hormones. In addition, the specified element:

• creates conditions for the gradual development of organs and tissues;
• normalizes the emotional background, the work of the central nervous system;
• takes part in metabolic processes;
• regulates the heart rate;
• normalizes blood pressure;
• has a positive effect on brain function;
• increases the body's resistance to infections;
• promotes the removal of excess cholesterol.

It has also been proven that iodine is involved in the formation and subsequent development of the fetus during pregnancy.

How much iodine does a person need per day?

According to the standards established by WHO, the daily requirement for iodine is:

• for children under the age of one year - 50 mcg;
• 1-6 years - 95 mcg;
• 7-12 years - 125 mcg;
• for adolescents from 13 years old and adults - 160-200 mcg;
• for women during the period of gestation or while breastfeeding - 250 mcg.

These iodine norms are relevant for people who do not have significant health problems. At the same time, with certain diseases of the thyroid gland, the daily need for this element increases markedly.

Symptoms of iodine deficiency in the body

According to data collected by WHO, about 30% of the world's population is at risk for diseases caused by iodine deficiency. The main signs that signal a lack of iodine in the body are:

• apathy, depression;
• drowsiness and weakness;
• muscle pain;
• forgetfulness;
• aggressiveness, excessive irritability;
• weight gain;
• drying of the skin, fragility of the nail plates, hair;
• the formation of edema;
• the appearance of bags under the eyes;
• migraine;
• constant feeling of cold;
• voice change (hoarseness);
• sensation of a lump in the throat, difficulty in swallowing food and saliva.

The deficiency of this element also affects the general physical condition of a person. In particular, in people suffering from iodine deficiency, there are sharp jumps in pressure, arrhythmia, an increase in the concentration of cholesterol in the blood, the stool is disturbed, and the thyroid gland increases in size.

Video recipe for the occasion:

At home, iodine deficiency is diagnosed through a simple test. Three iodine strips are drawn on the forearm of the person being examined with a cotton swab, while the thickness of the first of them should be 5 mm, the second - 9 mm, and the third - 15 mm. The test results are evaluated after approximately 8–9 hours. If only the thinnest of all three lines applied to the surface of the skin disappears, then the iodine content in the body of the person being examined is considered optimal. If two stripes disappear and only the thickest line remains on the skin, then we are talking about a slight lack of this element. If, after the specified time, there is no trace of all three bands, then there is every reason to diagnose a dangerous iodine deficiency condition.

Causes of iodine deficiency conditions

The most common causes of iodine deficiency are:

• violation of the process of assimilation of iodine;
• low levels of iodine in the soil on which vegetables and other crops intended for human consumption were grown;
• long-term storage of iodine-containing products or their long-term heat treatment;
• illiterate diet.

Factors that prevent the normal absorption of iodine are:

• excessive consumption of so-called goiter vegetables (white cabbage, Brussels sprouts and cauliflower, horseradish roots, broccoli, beans, corn kernels, soybeans, peanuts);
• excessive chlorination of water;
• deficiency of vitamins E and A;
• excessive fluoridation of toothpastes or drinking water.

The world's oceans supply the maximum amount of iodine-containing foodstuffs to man. At the same time, kelp algae growing in the seas of the Pacific and Arctic oceans are considered to be perhaps the richest source of iodine. Nutritionists say that in order to compensate for the lack of iodine, it is enough to eat a few tablespoons of kelp every day.

A huge amount of iodine is also present in other seafood: in fish (hake, haddock, tuna, flounder, pollock, perch, cod, pink salmon, capelin), scallops, crabs, squid, shrimps, oysters and mussels. In order to maintain the concentration of this element in the body at the proper level, it is enough to eat about 170 g of the listed products daily.

The rest of the food contains much less iodine than seafood. A small amount of this element is present in the following product groups:

• in fish living in fresh water;
• in dairy products and milk;
• in red meat;
• in eggs;
• in cereals;
• in vegetables, berries and fruits growing on soils well enriched with iodine (in asparagus beans, persimmons, spinach, citrus fruits, beets, melons, lettuce, bananas, eggplants, apples, potatoes, grapes, garlic, radishes, onions, tomatoes, carrots and etc.);
• in mushrooms.

Information on the content of iodine in foods is presented in the following table.

Product Names	Iodine content (mcg in every 100 g)
Laminaria	over 500
Cod liver	360
squids	310
Haddock	250
freshwater fish	243
Salmon	210
saithe	210
Flounder	195
Shrimps	185
Hake	155
Pollock	150
smoked mackerel	140
Sea bass	140
Cod	135
fresh mackerel	98
fresh herring	91
Salted herring	74
Freshwater fish after heat treatment	72
oysters	58
Tuna	50
Smoked fish fillet	43
Eggs	36
Oat groats	22
Champignon	19
Pork	17
Milk	15
Greenery	around 14
Broccoli	14
Various varieties of beans	13
Spinach	13
Beef	11
Hard cheeses	11
Condensed milk	10
Peas	10
Cream	10
Butter	10
Bread made from wheat flour	9
Soya	8
Radish	8
Kefir	7
Beet	7
Sour cream	7
Grape	7
Carrot	7
Beef liver	6
Potato	6
Chicken meat	6
cucumbers	5
Cabbage	5
Milk chocolate	5
Millet	4
green onion	4
Buckwheat	3
most fruits	until 3

There is an opinion that a sufficiently large amount of iodine is present in the partitions of walnuts and in feijoa berries (up to 330 mcg in every 100 g). However, experts say that this information is not true.

Causes and symptoms of an excess of iodine in the body

Excess iodine in the human body is very rare. Nevertheless, an increased concentration of this element can cause the development of a number of pathological processes.

The main causes of an excess of iodine are:

• high intake of this chemical element into the body along with food;
• abuse of products artificially enriched with iodine salts (iodized milk, bread, flour, table salt, water, etc.);
• some exchange failures;
• illiterate approach to the use of iodine-containing drugs.

External symptoms of excess iodine in the body are:

• a sharp acceleration of metabolism, accompanied by a noticeable weight loss;
• frequent diarrhea;
• a sensation of perspiration in the throat, an unproductive cough and increased lacrimation due to irritation of the mucous epithelial tissues and conjunctiva;
• acceleration of the pulse;
• trembling of hands, individual fingers;
• excessive sweating;
• extreme irritability;
• muscle weakness;
• early graying of hair;
• the appearance of a metallic taste in the mouth;
• skin pigmentation;
• a sharp weakening of the immune system and a decrease in the body's resistance to infections.

If the described symptoms are identified, it is necessary to temporarily stop eating foods high in iodine and seek advice from an endocrinologist.

Normal physical and mental development may suffer if a lack of such an important trace element as iodine appears in the human body. Since almost 90% of it comes from food, every housewife needs to know which products contain iodine in an amount that can provide the daily requirement.

Iodine belongs to the category of vital trace elements, because it is involved in the regulation of metabolic processes. Its insufficient intake can not only worsen overall well-being, but also lead to the development of serious diseases. The lack of this trace element primarily affects the function of the thyroid gland. The hormone thyroxin produced by it regulates metabolic processes.

With a decrease in its quantity, rapid fatigue, lethargy, impaired memory and thinking are observed. A decrease in the iodine content in the body can slow down the physical and mental development of children, cause cardiovascular diseases, and metabolic diseases. Inclusion in the diet of foods that have iodine helps to avoid this.

How much iodine do you need

The body's need for this trace element is 3 mcg / kg per day.

The greatest amount of iodine is required for pregnant women - 200 mcg per day. Teenagers and adults need 150 micrograms of this trace element per day. Newborns receive this microelement with milk, so lactating women need to eat properly and fully.

But iodine enters the body not only with food. In coastal areas, due to the increased content in the air, part of the daily requirement is provided in the process of breathing. Drinking water also contains this trace element. It is even specially added during purification, in areas where the iodine content in natural water sources is low. Iodized salt can also help meet the daily requirement for this trace element, but with long-term storage, its amount in it decreases.

In different foods, the content of this trace element is different, so it is necessary to ensure that the diet contains foods that are rich in iodine. Sometimes the question arises whether it is possible to increase the iodine content in the body artificially, especially since our pharmacological industry has long been producing vitamin complexes, food supplements that contain this element.

This cannot be done because:

• excess also leads to the development of pathological conditions;
• iodine from vitamin complexes is worse absorbed by the body;
• normal metabolism requires a variety of substances and vitamins that can only be obtained from food.

Therefore, to ensure the daily requirement, you need to include in the diet products that contain it, and these can be:

• fish and meat;
• milk products;
• fruits and berries;
• vegetables and greens;
• cereals and legumes.

Moreover, it is impossible to use only one type of product, since a whole complex of vitamins and nutrients is required for good absorption. Vitamins A and E play a special role in metabolism. Therefore, people with thyroid diseases need them.

Fish and meat products

The concentration of iodine in sea water is high, and therefore fish dishes and seafood contain the most iodine, the table shows how much iodine enters the body when they are consumed. But we must remember that improper storage, heat treatment can not only change the taste of the dish, but also its composition.

For the prevention and treatment of thyroid diseases, our readers advise Monastic Tea. It consists of 16 of the most useful medicinal herbs, which are extremely effective in the prevention and treatment of the thyroid gland, as well as in cleansing the body as a whole. The effectiveness and safety of Monastic Tea has been repeatedly proven by clinical studies and many years of therapeutic experience. The opinion of doctors ... "

The richest seafood in iodine is sea kale or kelp, it contains more than 500 mcg, and 100-150 grams is enough to fully meet the daily requirement. Its dry leaves are used to treat diseases associated with a lack of this trace element.

But in meat it is less, in beef and chicken per 100 g of the product there are only 5-11 mcg, pork and fresh eggs contain 14-18 mcg. There is little of it in river fish, only 74 mcg, but other useful substances (phosphorus, calcium) make it an indispensable product in the diet.

Milk products

Of the dairy products, whole milk and cheeses are the richest in iodine, in fermented milk, fatty foods (ryazhenka, kefir, sour cream, cream), its content decreases.

Cereals, legumes

Cereals and legumes also serve as suppliers of this trace element to the body. For example, beans contain 14 microns. Of the cereals, millet is the most iodine-containing (4.5 mcg), but buckwheat (4 mcg) and oatmeal are not inferior to it, especially since they are used for cooking more often.

Fruits and vegetables

The content of iodine in vegetables, herbs and fruits often depends on the region in which they grow, so this trace element is found in cabbage, tomatoes, carrots, strawberries, plums and grapes. A certain amount of it is found in citrus fruits, bananas, apples. But the champions in quantity per 100 gr. products are persimmon and feijoa, fruits that grow in conditions of high humidity on the coast, apples with seeds.

What foods to use for iodine deficiency

The list of products that contain this element is quite large. And it is not difficult to make a diet to provide the body with this trace element. But before doing this, you need to find out the cause of the iodine deficiency.

Iodine-containing products will help to fill the deficit, although a holiday on the coast is also useful in such a situation. Try to diversify your diet with seafood, replace wheat bread with rye bread. An excellent source of this trace element are eggs, mainly the yolk. Fresh fruits, vegetables, greens (spinach) are also useful. If possible, treat yourself to red caviar and overseas fruits (persimmon, feijoa).

A balanced diet is one of the important factors for the health of the body. Meals should be varied, properly prepared from fresh products. And then there will be no deficiency of nutrients, microelements and vitamins.

It still seems that it is not easy to cure the thyroid gland?

Given that you are now reading this article, we can conclude that this ailment still haunts you.

You probably also had thoughts about surgery. It is clear, because the thyroid gland is one of the most important organs on which your well-being and health depends. And shortness of breath, constant fatigue, irritability and other symptoms clearly interfere with your enjoyment of life...

But, you see, it is more correct to treat the cause, not the effect. We recommend reading the story of Irina Savenkova about how she managed to cure the thyroid gland...

Hi all! Today I want to talk with you about such a substance as iodine. Do you know why? There has been a lot of controversy about him lately! More specifically, what foods contain iodine.

I have two friends who between themselves can not come to a consensus on this issue.

They constantly argue with each other, proving each their point of view, and giving a lot of arguments in favor of their arguments.

It's useful, it's harmful...

Of course, I never got into these disputes, but, listening to their endless "iodine showdowns", I decided to study this issue myself ☺

And you know, I am very pleased that I did so!

For myself, I discovered a lot of interesting things. I have a fairly stable, own opinion on this matter.

I didn't prove anything to my friends. I just told them what I found out myself, providing "food" for thought.

Let them now decide what to do with this "food" ... ☺

From this article you will learn:

What foods contain the most iodine?

Iodine in the human body and its main functions

And today, let's take a look at what is actually useful in this substance, how much we need per day, what foods contain iodine, and so on. Do you agree? ☺

I want to warn you right away: we are not talking about the brown liquid that is sold in glass vials in a pharmacy, and with which we smear our children with “knocked down” knees !!!
Joke ☺

Of course, you already understood without me that we will talk about iodine, as a chemical substance that is contained in our daily (or not yet daily ☺) food products.

So, this is a vital element for the healthy functioning of our body, all its organs, systems, all cells.

He is responsible for:

• proper functioning of the thyroid gland;
• for a healthy hormonal balance in the body;
• supports good brain function, affects a sufficient level of intelligence;
• is responsible for the high level of immune defense in the body.

This is the main thing for which, in fact, we need this element.

What causes iodine deficiency?

Be sure to watch this video to more fully understand why our body needs iodine.

It manifests itself in such symptoms:

• deterioration of attention, memory;
• headaches, muscle pain;
• increased blood pressure;
• the appearance of drowsiness, irritability, lethargy, apathy;
• atherosclerosis, arrhythmia, other heart diseases. Treatment in the traditional way will not bring positive results, because it's all about the lack of iodine;
• decrease in blood;
• blue "circles" under the eyes, general weakness, fatigue;
• swelling of the face, hands, feet.
• mental retardation, physical development in children;
• its deficiency during pregnancy, breastfeeding, negatively affects the development of the child
• shortness of breath even with light exertion;
• dry skin;
• weak immunity;
• weight gain;
• frequent;
• thyroid disease.

How to replenish iodine reserves in the body?

This chemical element is not produced directly in our body, so it must come only with food.

A very useful video about which foods contain iodine, be sure to watch it!

List of foods high in iodine

What foods contain iodine - top 10:

1. seafood;
2. sea ​​fish;
3. fish oil from marine varieties of fish;
4. vegetables (in potatoes, carrots, radishes, beets, bell peppers, garlic, cabbage);
5. berries and fruits (in persimmons, feijoa, strawberries, cranberries, chokeberries, apple seeds, bananas, lemons, grapes, plums);
6. cereals (buckwheat, oats, rye, millet, peas, beans);
7. walnuts;
8. dairy products (milk, cheese, kefir, cottage cheese);
9. eggs (yolk).

Dosages of iodine in food

How much of this element is per 100 grams of product, the following list will help you find out:

• feijoa (40 mcg.);
• hake (400 mcg.);
• salmon (250 mcg.);
• flounder (200 mcg.);
• cod (140 mcg.);
• herring (50 mcg.);
• chicken egg yolk (20 mcg.);
• milk (10 mcg.);
• radish (8 mcg.);
• grapes (8 mcg.).

To reduce the percentage of this chemical element leads, first of all, a sufficiently long heat treatment of products. Especially their heat.

Therefore, try to eat iodine-containing foods as raw as possible. Or stew, bake for a minimum amount of time.

Additional ways to enrich the body with iodine

These are, first of all, medicines containing iodine.

Yes, I hear your exclamations that this is no longer the same natural, natural iodine that is contained in "live" products! And you are absolutely right, friends!

But sometimes it becomes the only salvation!!!

In which cases?

These are, first of all, allergic reactions of the body to certain products.

For many, this is the high cost, first of all, of sea fish, seafood, and fruits becomes this reason.

Another way to enrich body cells with this substance is regular visits to the sea, frequent walks along the coast. Physical and breathing exercises are especially effective on the seashore.

Precautionary measures

In order, God forbid, not to harm yourself and your loved ones by eating foods high in iodine, you should definitely consult a doctor!!!

It is even possible to pass the necessary tests to determine the exact dosage of this element specifically for you.

This warning is especially important for those who have chronic diseases of the body.

And if you have thyroid disease, then this is a vital condition for you !!! In this case, your so-called "amateur" can play a bad joke on you!!!

Well, friends, that's all I wanted to tell you today ☺

I think you will draw the right conclusions for yourself and conscientiously eat salmon and iron-containing fruits and vegetables, feed them to your loved ones, and every day you will diligently practice yoga on the beautiful sea coast to the soothing cries of seagulls and be sure to enjoy life ☺

Then no iodine deficiency diseases and problems will be terrible for you.

You will be cheerful, cheerful, active, you will Live, create, Love and “infect” other people with your love of life!

Share information with friends in the social. networks! I will be very grateful to you!

And in the comments, write, do you manage to replenish stocks of this important element for health every day?

What are your top priorities for doing this?

Bye everyone! See you soon!!

a photo@ Evan Lorne

Iodine is an essential element without which the normal development of the human body is impossible. Its daily dose of 150-200 mg ensures that the thyroid gland produces the right amount of hormones that control carbohydrate and fat metabolism, the nervous and muscular systems, and body temperature. In addition, iodine is involved in the formation of protective cells of the body - phagocytes, which remove damaged and foreign cells from it.
Lack of iodine in the body is dangerous for the occurrence of serious disorders of mental and mental development, metabolism, the development of goiter and cancer. Iodine is involved in protein synthesis, the formation of bone and cartilage tissues, stimulates the working capacity and mental abilities of a person. It is important to remember which foods contain iodine, as its level affects the functioning of the nervous system, fat burning, metabolism, skin, hair, teeth and nails.

The body stores iodine in the thyroid gland, replenishing it from food, water, air, and through the skin. Therefore, it is important to know which foods contain iodine and include them in your daily diet. We bring to your attention a list of 7 healthy foods high in iodine.

1. Seaweed contains the highest concentration of iodine, in particular, sea kale or kelp. 100-200 g of kelp contains a daily dose of iodine and a large amount of amino acids.

2. Cod liver, fish oil and sea fish are rich in iodine: herring, salmon, cod, flounder, tuna, halibut, sea bass.

3. Other seafood - crabs, shrimp, mussels, squid, oysters and scallops are an important additional source of iodine.

4. Food can provide only half of the daily requirement of iodine, and the rest can be obtained from iodized salt and bouillon cubes containing it, baked goods and dairy products. You can take iodine supplements recommended by your doctor or vitamin and mineral complexes containing iodine.

6. Berries and fruits are rich in iodine: apples, strawberries, grapes, melon, persimmon, lemon, orange.

7. Replenish iodine reserves in the body products: beef, freshwater fish, mushrooms, oatmeal, eggs, butter, milk.

To maximize the preservation of iodine, you should follow the rules for storing products and their heat treatment. It is important to know not only what foods contain iodine, but also those foods that reduce the absorption of iodine by the body. Cabbage, horseradish, peanuts, soybeans, beans, corn contain substances that slow down the thyroid gland, and their share in the daily diet should be limited.

By the way, iodine is also found in grapes. Therefore, grape therapy (treatment with grapes) is perhaps the most delicious way to replenish the body's iodine supply.