Iodine is one of the most important trace elements for the human body..

It is necessary for the proper functioning of the thyroid gland and the regulation of metabolism..

In developed countries, the problem of iodine deficiency is almost eliminated, but at the same time, about 2 billion people around the world live at an increased risk of iodine deficiency..

Recommended doses of iodine.

Recommended daily allowance (RDA) for an adult is 150 micrograms (mcg). Pregnant and lactating women need to get much more iodine - 220-290 mcg per day. More than 75% of the iodine in our body is stored in the tissues of the thyroid gland..

The benefits of iodine and the consequences of its deficiency.

Iodine deficiency in food can cause endemic goiter - a disease that is characterized by a marked increase (hyperplasia) of the thyroid gland and a violation of its functions.. Worldwide, 200-300 million people suffer from this disease, and in some regions of the planet, goiter is so common that an enlarged thyroid gland is perceived as a normal feature of appearance..

Hypothyroidism (hypothyroidism) is a possible consequence of insufficient iodine intake.. Symptoms of hypothyroidism include weakness, drowsiness, weight gain, cold intolerance, constipation, memory impairment, brittle nails, hair loss, dry skin, etc..

Iodine deficiency in pregnant women can have the most serious consequences for the child, including mental retardation, growth failure, quadriplegia, etc.. In children, iodine deficiency leads to cognitive impairment. Iodine deficiency is considered the #1 preventable cause of mental retardation in the world..

Food sources of iodine.

The amount of iodine in food depends on the content of this element in soil and water.. This indicator differs significantly in different parts of the world.. Seafood, sea fish are the best sources of iodine.

Foods that contain goitrogens (goitrogens) can block the absorption of iodine from other foods.. Cabbage, turnips, rapeseed, cassava, sweet potatoes - all of the above contain natural goitrogens, but cooking these products can easily inactivate these substances..

Iodized salt should contain about 400 micrograms of iodine per teaspoon.. Sea salt is also high in iodine (depending on origin). The following are examples of foods rich in iodine:.

• Haddock (fish), 3 oz: 104-145 mcg.

• Curd 2%,? cups: 26-71 mcg.

• Shrimp, 3 oz: 21-37 mcg.

• Large egg, 1 piece: 18-26 mcg.

• Cheddar cheese, 1 oz: 5-23 mcg.

• Bread, 1 slice: 35 mcg.

Possible consequences of excess iodine.

The maximum daily dose of iodine should not exceed 1100 mcg for adults and 200-300 mcg for children..

Excessive intake of iodine can cause thyroid dysfunction (hyperthyroidism), which is manifested by tachycardia, weight loss, an enlarged thyroid gland, sweating, gastrointestinal disorders, anxiety, insomnia, etc..

A balanced and varied diet is important to maintain an adequate amount of iodine in the body.. It is best to eat a little of different foods, avoid monotony in nutrition and not abuse vitamin-mineral complexes and dietary supplements..

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