Iodine is necessary for the proper functioning of the body; however, it is needed in small amounts. For this reason, we often have a deficiency because few people pay attention to their specific intake.
Getting enough protein in our diet is a difficult task; it's a public health problem in many developing countries and one of the leading causes of childhood intellectual disability . Therefore, it's not a minor deficiency, but one that can develop into a very serious problem.
Iodine is not easily found on Earth , for this reason it is also difficult to consume. Vegetable farming practices have changed over the centuries and it is believed that today, crops do not provide as much iodine as in the past.
It is also believed that in today's society, with the large intake of sugars and carbohydrates, we need more than we should to counteract.
The amount of iodine we need to consume daily varies depending on age and gender. As we know, men and women tend to have different physiological needs, as do children and the elderly.
- 0 to 6 months: 110 mcg
- Ages 7 to 1: 130 mcg
- Children 1 to 8 years: 90 mcg
- Ages 9-13: 120 mcg
- Adolescents and adults: 150 mcg
- Women pregnant: 220 mcg
- Women infants: 290 mcg, should be supplied with a supplement if necessary
Foods rich in iodine
Reaching your daily iodine goal isn't difficult if you know the best sources. By incorporating the foods listed below, you can reduce your salt intake, or even eliminate it altogether and season your food with greater health awareness.
Sea products
We recommend seafood in general, oily fish, and seaweed. Cod, mackerel, tuna, and sardines are excellent choices. For white fish, we especially recommend sole.
Seaweed has become fashionable and many of them bring many benefits, we highlight kelp which contains 200 mcg in 100 grams of product , that is, more than 10 times the recommended daily amount.
Mussels, shrimp, or prawns are also excellent choices. If you opt for fish oil as a nutritional supplement, you'll also be helping your body get a good dose of iodine.
Vegetables and veggies
To obtain iodine from vegetables, we will have to be more selective and opt for organic production , since industrialization in the fields of cultivation impoverishes the soil and does not leave large quantities of iodine.
We highlight garlic, potatoes, onions, mixed lettuces, watercress, beets, tomatoes, chard and spinach.
Legumes too, like nuts that contain large amounts of minerals. Although it is not a dried fruit itself, we highlight the peanut.
Cranberries are the best source of iodine; a 75-gram serving provides 200 mcg, ideal for consuming once a week. Pineapple or oranges can also help increase your iodine intake.
Animal origin products
We highlight eggs and dairy products like cheese and yogurt , which have the highest proportions of iodine. We've also included a short list of the iodine content provided by the following foods:
- Shellfish: from 200 to 300
- Mussels: 130
- Cod: 120
- Prawns: 130
- Mackerel: 75
- Sardine and salmon: 30 to 35
- Sole: 15 to 20
- Legumes, carrots and broccoli: 10 to 15
What are the symptoms of a lack of iodine
As we can see, iodine deficiency in our bodies is a global problem in the food sector. This deficiency can be dangerous for pregnant women and infants. Modern agricultural production affects crops and mineral resources.
The symptoms we may experience are very varied ; to know if we have a deficiency, take note of the following symptoms that may appear after a lack of this mineral.
- Thyroid growth.
- Depression or anxiety
- Mental retardation in the most extreme cases, usually appears in the children.
- Fetal hypothyroidism.
- Autism.
- Slow brain function
- Slow metabolism
- Weight gain.
- Constipation.
- Weakened immune system
- Probability of suffering cold and flu.
- Emotional instability: anxiety, stress, depression.
- Muscle pains.
- Appearance of cysts in the breasts.
- Decreases the detoxification of the body.
- Thyroid malfunction.
- Memory problems.
- Sensitivity to cold
- Hair loss.
- Brittle nails
- Dry Skin.
- Allergic reactions.
These are some of the health problems we can experience if our bodies don't receive enough iodine. We provide the necessary information to help prevent this. If you experience any of these symptoms, or if you have a combination of them, don't hesitate to contact your doctor for appropriate tests to monitor your health.
It is important to know how we are internally to avoid scares in the future.