Which foods contain iodine in large quantities

Iodine is the most important microelement for humans. Its deficiency in the body can lead to deterioration of well-being and memory, fast fatigue, thyroid diseases and obesity. Iodine deficiency in children and adolescents can cause physical and mental retardation in development. Therefore, it is necessary to include in your diet products containing a large amount of iodine.

But how much does the body need to function properly? The baby will be only 50 micrograms, usually he gets iodine with mother's milk or an adapted mixture. Preschool children already need 90 micrograms, and for schoolchildren even more - 120 micrograms. An adult should receive 150 μg daily with food. But most of all it needs pregnant and lactating women, for them the norm is already 200 micrograms.

But what foods contain iodine? First of all, these are all the seafood. And most of all iodine in sea kale. Already 100 g of this product contains a daily intake rate. In addition, it is still rich in protein compounds. From sea kale you can make a variety of salads with the addition of vegetables and seafood. Only choose in the store you need laminaria very carefully. Often, preservatives and vinegar are added to it to increase shelf life.

More iodine is found in any marine fish. And if kelp is not liked by everyone, then many people eat fish. As from it it is possible to prepare the most different dishes. The greatest amount of iodine is in cod, herring, sea bass, halibut and tuna. Just remember that the fish is able to accumulate not only useful iodine, but also radioactive. Therefore, before buying it is worth to clarify its origin. But not only these products contain iodine. It is still very much in prawns, mussels, scallops, oysters and other gifts of the sea. You can prepare, for example, a sea cocktail for lunch, to make up for the daily need for iodine.

All dairy products contain iodine, however, it is slightly less. Milk, kefir and cottage cheese can partially fill the need for this trace element. Iodine is also found in eggs, some vegetables and fruits. From vegetables he is rich in potatoes, spinach, sorrel, eggplant and turnips, and from fruits and berries - strawberry, feijoa, persimmon and orange.

But despite the fact that many products contain iodine, residents of central regions of Russia still consume it 3-4 times less than the norm. To avoid this, you can buy iodized salt. It is enriched with this trace element artificially. Such salt can be stored for up to 2 years. Just remember that iodine is a volatile compound and, in time, its amount decreases in salt. In addition, it is completely destroyed when heated, so the food should be salted only at the very end of the preparation of the dish or before serving.

Since natural products contain iodine in different amounts, you need to closely monitor how much it is eaten. After all, the excess of this microelement is no less dangerous than its deficiency. And in no case should not take drugs with iodine without a doctor. But to include in your menu iodized salt and seafood should every inhabitant of the middle band.