What foods are high in iodine. List of iodine-rich foods that are good for the thyroid gland. Iodized salt - a large-scale solution to the problem of iodine deficiency

It's no secret that the lack of certain trace elements in the human body can lead to very serious consequences. Iodine also belongs to the vital components.

Insufficient iodine intake can lead to a number of serious illnesses. Products containing a large amount of this miraculous trace element will help prevent trouble. That's why it's important to know which foods contain iodine. The list of these products will be presented below..

The benefits of iodine

It is no coincidence that iodine is called one of the most essential trace elements for the implementation of uninterrupted, effective work the entire human body. It is he who bears the maximum responsibility for the proper functioning of the thyroid gland and the entire endocrine system as a whole.

Only regular, sufficient consumption of iodine-containing products can ensure smooth functioning. almost all systems in the human body:

Especially important is the regular intake of iodine in children's body, because it is during growth that the formation of all systems and organs that ensure the impeccable life of a person takes place.

Symptoms of iodine deficiency

The main cause of iodine deficiency is malnutrition. It is very important to adhere to the rules for the use of products containing iodine, since there are trace elements, when interacting with which iodine is excreted from the body, practically not having time to be absorbed. These trace elements include chlorine, iron, manganese, calcium and bromine.

An increase in background radiation, excessive environmental pollution, and taking certain medications can also provoke a noticeable iodine deficiency in the human body.

There are a number of factors, the occurrence of which may indicate an insufficient amount for the normal functioning of the body:

The lack of this valuable trace element in the body can lead to slow physical and mental development in children and disorders in the formation of the immune system. That's why it's so important to be clear about what foods contain iodine.

Foods rich in iodine

Experts say that an adult should consume 150–200 micrograms of iodine per day. In children, the need varies depending on age: up to a year - 90 mcg, 2-6 years old - 100-130 mcg, 7-12 years old - 130-150 mcg per day. Pregnant women are singled out in a separate category, since they have to provide valuable trace elements and the unborn baby. Their daily norm is 250-300 mcg.

What foods should you pay attention to in order to provide the body with the necessary amount of vital elements? Where is a lot of iodine and what is included in this grocery list?

The highest content of iodine can boast of seafood and seaweed. Food of animal and vegetable origin contains it to a much lesser extent.

Seafood

Seafood is a recognized leader in the content of this valuable trace element. After all, the ocean is its main supplier on our planet. Therefore, the gifts of the seas and oceans contain the largest amount of it. For example, it is enough to eat only 150 grams of sea kale to fully meet the daily requirement of the body.

Various marine fish - halibut, salmon, flounder, tuna - are also an invaluable supplier of an important element to the human body. It should be remembered that with prolonged heat treatment, most of the iodine loses its valuable properties. Sea foods that are considered delicacy, such as crabs, shrimp and oysters, also successfully fill this need.

Dairy

Not only seafood is a source of iodine. A sufficient amount of it is also found in dairy products - processed cheese, kefir, cream, cottage cheese. For example, just one glass of fresh whole milk can fill up to 40% of the daily requirement of the body. Therefore, dairy products are indispensable assistants in the formation of excellent health and excellent well-being for children, adolescents and pregnant women.

Vegetables and fruits

Not in such significant quantities you can find an element in plant products. But you should know which fruits contain iodine and which vegetables. Its highest content is seen in garlic, dill, parsley, broccoli and spinach. A tangible amount may be present in baked potatoes, cabbage, peppers, carrots. Among the fruits, grapes, cranberries, persimmons can be distinguished. Feijoa, a small green exotic fruit of the Akka evergreen shrub, is the leader among fruits in terms of the content of this versatile element.

Other food

From meat products, most iodine can be obtained from pork, pork liver and beef. His presence is noticeable in chicken eggs. We should not forget about cereals, where oatmeal, buckwheat, millet, nuts are considered the most useful. Among legumes, the championship belongs to beans - it contains up to 14 micrograms of the element per 100 g. Below is a table that includes foods with the highest content of it.

If a person sets a goal to control the amount of iodine consumed, one should not discount clean drinking water. Drinking about 2 liters per day, you can replenish about 30 mcg of the trace element.

People, living in the seaside area almost never lack iodine.

For those living in regions with iodine deficiency, to prevent various diseases and prevention, industrial enterprises practice adding this important trace element to many foods, such as:

salt;
mineral water;
dairy products;
bakery products.

Diverse and balanced diet, apparently, can save a person from many troubles and hardships associated with health.

The thyroid gland is an important organ that, through the synthesis of a number of hormones, regulates metabolism and correct work almost every system in the body. Unfortunately, the "thyroid gland" is subject to a wide range of pathologies that lead to secretory insufficiency.

According to the WHO, more than 700 thousand cases of organ damage are registered annually, and 1.5 billion people are at risk.

In this case, the most common deviation is hypothyroidism - a lack of thyroid hormones.

In addition, 1 serving of almost any other fish (100 g) replenishes 70% of the daily requirement of zinc in the body.

As a result of a complex effect on the thyroid gland, an improvement in the clinical condition is observed. Positive dynamics is recorded even in autoimmune diseases (Hashimoto's thyroiditis).

Fish must be included in the diet of all persons suffering from hypothyroidism.

4. Dairy products

It has been proven that it can compensate for conditions accompanied by even clinically pronounced symptoms of iodine deficiency.

It is important to note that in skimmed milk, the concentration of iodine is 10-15% lower. As an alternative cow's milk, you can use sheep or goat milk, the iodine content of which can reach 400% and 900% of the daily value.

Milk not only compensates for iodine deficiency, but also contributes to the normalization of metabolism.

5. Meat

Animal products are widely valued for their high zinc content. For example, 100 g of beef gives the body 33% of the daily requirement of a trace element, bear meat - 80-95%.

Meat products are also the main source of selenium. The percentage of the component in the finished product directly depends on the quality of keeping animals on farms.

In order to avoid a lack of zinc and selenium, you should eat more meat products.

6. Oysters

American scientists have found that bivalves(100 g) are able to compensate for the lack of zinc (3 daily norms) and iodine (300% of the daily norm) in the diet.

The systematic use of oysters provides reliable prevention of autoimmune abnormalities in the thyroid gland, improves the functioning of the adrenal glands, and reduces the severity of central disorders, which are extremely common in the presence of hypothyroidism.

7. Eggs

Research works show that eggs are rich in selenium, but its bioavailability is low (about 20%). The content of the microelement strongly depends on the growing conditions of the grain fed to the birds.

You should eat at least 3-5 eggs per week (in the form of omelettes or eggs in egg wash) to replenish selenium in the human body.

At the same time, for the treatment of mild to moderate hypothyroidism, you need to eat 1-2 eggs per day.

Eggs should be an essential component of food due to the presence of selenium in large volumes.

What to avoid

The diet of people who have reduced production of T3 and T4 should be subject to mandatory correction.

There are forbidden foods that you can not eat with a sick "thyroid gland".

A number of substances act depressingly on the function of the thyroid gland and reduce the production of hormones.

Scientists identify the following elements that are harmful to people with a hypothyroid background:

Goitrogens. They represent special chemical compounds that can slow down the transformation of triiodothyronine into thyroxine in thyroid cells. As a result, a compensatory increase develops endocrine organ. The richest in this substance: soy products, vegetables (cabbage, spinach), fruits and berries (peaches, strawberries), nuts (peanuts).
Gluten. It is a protein found in cereals (wheat, rye). Increased consumption of gluten with a burdened history (the presence of autoimmune diseases) several times increases the likelihood of clinical manifestations of Hashimoto's thyroiditis.

You should also refrain from food products with a high degree of processing (fast food, cakes, pastries), alcoholic beverages.

Lifestyle Correction

In order to maximize the impact on the thyroid gland, bad habits should be abandoned.

Recent studies show that there is a relationship between the number of cigarettes smoked during a lifetime and the severity of the clinical course of hypothyroidism, as well as the frequency of thyroid malignancy in the presence of autoimmune diseases.

Alcohol use is a controversial issue. Traditionally, in the scientific world, it is believed that the consumption of drinks containing ethanol has a direct toxic effect on thyrocytes and suppresses the production of thyretropin-releasing factor in the hypothalamus, which leads to a decrease in secretion thyroid-stimulating hormone and, as a consequence, T3 and T4.

However, recent research works demonstrate an inverse relationship - alcohol protects the thyroid gland from damage, significantly reduces the incidence of pathologies.

In addition, for the overall improvement of metabolic processes in the body, it is imperative to prevent the metabolic syndrome (correction of high blood pressure and high cholesterol in the blood, reduction of excess body weight, effect on hyperglycemic background).

Conclusion

Correction of the diet (inclusion of some products and exclusion of others) and lifestyle can positively affect the course of diseases accompanied by a decrease in the production of thyroid hormones. Treatment should be approached competently, and any innovations should be preliminarily coordinated with the attending physician.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

Lack of iodine in the body leads not only to temporary violations of its basic functions, but also causes a wide range of diseases. Products containing iodine and compliance will help correct the situation. healthy eating. The first signs of a violation of the normal state are chronic headaches, lack of appetite, frequent tingling of the joints, constant feeling of fatigue and drowsiness, a tendency to colds, as well as prolonged depression.

Foods high in iodine

The main function of iodine is the normalization of the work of the human body. This substance is necessary for the full functioning of thyroid hormones, which ensure the stable functioning of the cardiovascular, digestive and other systems. Through the thyroid gland, the component enters the blood, vessels, tissues and bone skeleton. With a lack of a useful substance, the vital activity of the whole organism and metabolism after eating food are disrupted.

The record holders for the content of useful elements are marine products. In this case, we are talking not only about fish and seafood, but also algae (kelp, seaweed). If such products rarely supplement your regular diet, then you can replenish the supply of a vital vitamin for the body with the help of regular consumption of fish oil. Such formulations are commercially available and are available in liquid form, as well as in the form of tablets and capsules.

The most useful inhabitants of the deep sea include:

mussels;
squids;
oysters;
shrimps;
mackerel;
salmon;
salmon;
herring;
flounder.

Among vegetables, fruits and berries, there are also fruits that are high in iodine. Before their use or pre-treatment, one should not forget that heat exposure eliminates most types of vitamins. Iodine in this case is no exception. Fresh fruits in a short period of time can fill the deficit useful substances in a depleted body.

The maximum amount of iodine contains fruits - vegetables and fruits, berries:

cabbage;
pepper;
tomatoes;
carrot;
potato;
garlic;
bananas;
feijoa;
persimmon;
strawberry;
plums;
cranberry;
grape;
chokeberry;
lemon.

Some legumes (peas, beans) and cereals (rye, wheat, oats) are distinguished by a high content of iodine. Listing healthy foods it is impossible not to mention buckwheat. This type of cereal combines a huge amount of vitamins and is a source of useful elements. Regular consumption of it in food normalizes the functioning of the thyroid gland, digestive organs and normalizes cholesterol.

A smaller amount of useful substance contains dairy products and eggs. These products are also recommended to be eaten more often to ensure the daily intake of iodine. The ideal option is to diversify their daily diet.

List of foods during pregnancy that deliver a lot of iodine to the body

During pregnancy, a woman's body needs more vitamins. The problem of replenishing the supply of iodine arises due to characteristic changes in appetite. Separate food products are absolutely not accepted by the digestive organs in the presence of individual characteristics or toxicosis. Preparations with a high content of iodine and iron come to the rescue. Check out .

Before visiting pharmacies, you need to understand the main nuance: medications best used only as a last resort. The fetus during pregnancy eats those products that enter the woman's body, because the development of the child is completely dependent on the mother's diet. Natural ingredients will bring more benefits, and find the best suitable options among a wide list of iodine-containing ingredients, it will turn out under any circumstances:

sea fish and cod liver;
seaweed;
seafood;
milk, kefir, sour cream;
fresh vegetables, fruits, berries;
nuts.

A separate category of products containing iodine are ingredients used to prepare everyday meals - chicken cubes, salt, some types of seasonings or spices. On the packaging of such products, manufacturers make appropriate marks about the increased content of individual components.

IN Food Industry a separate line of products appeared - a wide range of bakery products containing iodine began to appear on the shelves. If you are trying to replenish your body's supply of nutrients, do not try to do it at an excessively accelerated pace. Limiting the diet to only foods containing iodine will lead to new problems. Thanks to a special table that displays the amount of a useful component in different ingredients, it will be much easier to control your nutrition.

Given some of the nuances, you can provide the body with an approximate daily allowance of iodine-containing components.

Table of iodine-containing foods

Product name	The amount of micrograms of iodine per 100 g
Cod liver


sea kale


Shrimps



Sea bass

World Thyroid Day, celebrated on May 25, draws attention to the protection of this vital organ that affects the functioning of the whole body: nervous system, metabolism, reproduction, growth of cells and tissues. Iodine is one of the most demanded trace elements in the human body, as it is necessary for the synthesis of thyroid hormones. According to WHO, 1.570 billion people in the world are at risk of developing iodine deficiency diseases, and 500 million have signs of these diseases. That is why it is important to eat foods rich in iodine.

The rate of iodine intake

The daily intake of iodine is 100-150 mcg per day, for pregnant women - 200-300 mcg per day, says Anatoliy Ulyanin, a physician at the DOC+ doconcall.ru call-a-home service.

Lack or, conversely, excess iodine affects the level of thyroid hormones, which can lead to disruption of its most important functions.

“The thyroid gland determines with what frequency the heart will beat, how much food eaten will be deposited in the form of an energy reserve, and how much in the form of fat, whether a person will freeze in the cold or not,” Ulyanin notes.

Signs of iodine deficiency in the body

Decreased mental abilities of intelligence, impaired memory
. General weakness
. Violation reproductive function among women

Iodine deficiency diseases are a natural phenomenon that occurs in many regions of the world where iodine intake is below the recommended norms, notes an endocrinologist, a postgraduate student of the Department of Endocrinology, PMSMU named after A.I. I. M. Sechenova, medical adviser to Merck Elena Shabalina.

With an excess of iodine, it is noted:

Strong heartbeat
. sweating
. Weight loss
. Irritability
. muscle weakness
. Diarrhea

Foods high in iodine

In order to prevent the development of iodine deficiency, it is necessary to include the following foods in the diet:

. Cod liver. This is a champion in iodine content: just 100 grams of this valuable product contains 370 micrograms of iodine, which is 3 times more than the daily requirement.
.Sea and river fish, seafood. A large amount of iodine is found in mussels, squid, shrimps, all types of red fish, mackerel and herring (from 100 to 300 mcg).
.Seaweed. To get the daily norm of iodine, you need to eat 100 grams of seaweed.
. Cranberry. Cranberries are in no way inferior to seafood - one glass of fresh berries contains up to 600 micrograms of iodine. In order to prevent iodine deficiency, it is enough to drink a tablespoon of cranberry juice once a day.
. Feijoa. This small exotic fruit contains almost as much iodine as cod liver (300 micrograms per 100 grams). It is recommended to make jam, compote from it or use it fresh, rubbing it with honey or sugar.
. Persimmon. Among fruits, persimmon is distinguished by a high content of iodine, 1 large persimmon will fully provide the daily intake of iodine.
. iodized salt. Use it instead of the regular one.
. Potatoes, tomatoes, carrots, garlic.
. Bananas.
. Legumes and cereals (beans, peas, wheat, oats and buckwheat). Although these products contain much less iodine, they are great for daily use in order to regularly provide the body with iodine.

Factors interfering with the absorption of iodine

According to the therapist Anatoly Ulyanin, some products contain substances that prevent the absorption of iodine, so you should not use them together with the above.

Soya
. Flax seeds
. Raw cabbage and broccoli
. Too chlorinated water
. Lack of vitamins A and E in the body
. Freezing and intensive heat treatment reduce the amount of iodine in products by 40-60%

If supplementing your daily iodine intake with food is not possible, experts advise taking iodine supplements after consulting your doctor.

Pregnancy and period breastfeeding- the most critical periods for the development of iodine deficiency diseases. Pregnant and lactating women are shown individual iodine prophylaxis of potassium iodide 200 mcg per day, for example, taking the drug Iodbalance 200, adds endocrinologist Elena Shabalina.

If you think that iodine is just a medicinal solution that can be used to treat a bruise or wound, then it turns out that you don’t know anything about it at all, as an essential element that has a huge impact on your body.

It is iodine that is responsible for ensuring that all organs and systems fully and properly function. But its most important task is to ensure that your thyroid gland.

The body itself cannot produce iodine, so it needs to be replenished from the outside, that is, from the foods that you eat. In order not to experience iodine deficiency, you just need to know what it contains.

The functions and importance of iodine for the body

This element is present in inorganic and organic compounds, but it is believed that it is able to stay in the air and in a free state, getting into water or soil through precipitation. You can also get small amounts of iodine through the air you breathe or through your skin. Often, with a diagnosed lack of iodine, doctors advise to go to the sea, because it is sea air is the most saturated with this element.

Among the most important useful properties iodine you can note:

without it, the immune system cannot work normally, because you will feel cheerful, full of strength, vigorous and energetic only with enough of it;
a sufficient amount of iodine in the body is very important for healthy nails, hair, skin and teeth;
it helps to improve fat metabolism, helps to reduce (eliminate) cellulite, burn fat during a diet;
iodine has a positive effect on mental development. Without it, the brain cannot function normally;
it helps to maintain an excellent state of memory until old age;
during pregnancy future mom must necessarily receive a sufficient amount of iodine so that the child can form and develop correctly;
in the prevention of people suffering from atherosclerosis, cholesterol levels decrease;
used in the treatment of various diseases (colds, infections, dysentery, gastric poisoning, hematomas, rheumatism, rickets, gout and others).

As mentioned above, iodine is an essential element involved in the processes hormone synthesis, which are necessary for the thyroid gland to fully and properly function. Any failure in its work immediately affects the state of your health.

IN environment may contain a very negligible amount of iodine, because not everyone lives on the coast. That is why you must control and regulate your diet yourself so as not to experience a lack of an element. So, introduce into your diet the required amount of products with a high content of iodine. Such a diet, with the right approach, can be very diverse and tasty, because to decide iodine deficiency problem capable of many utility.

Foods high in iodine

One of the sources of this element is water. Even with ordinary drinking water you get up to 15 micrograms of iodine per liter, and what can we say about the sea.

Some people mistakenly believe that iodized salt will help replenish the reserves in the body. But even if you completely exclude ordinary table salt from your consumption, replacing it with iodized salt, it still cannot eliminate the problem of element deficiency.

Please also note that after a two-month period, an opened package will lose most of the useful substance.

Consider the main groups rich in iodine in more detail.

Vegetable and animal oils

All are a rich natural source of vitamins and minerals. But most of them are not able to significantly replenish the iodine stores in your body. Its largest amount is found only in cedar oil, a little in. If we talk about animal fats, then the most preferred are fatty fish varieties(do not forget about fish oil) and. They are considered the richest in iodine. Treat yourself to flounder, salmon, hake, cod, sea bass, pink salmon, haddock or herring. Delicacies in the form of squid, oysters, shrimp are also excellent sources of iodine. Meat products, of course, they are inferior to them, because the animals had to receive a large amount of iodine with food (saturation with iodine of the soil, pasture plants, etc.).

Very high iodine content in vegetable: , cucumber, as well as some fruit. Pay special attention to the juices of red and orange color. Just before carefully study the recommended rules for the preparation and use of fresh juices.

Walnut and are considered the richest sources of the element.

Among vegetable sources of iodine are beets, carrots, rhubarb, green and red beans, asparagus, spinach.

Record holders for the content of the element can be called seaweed and seaweed. Only one portion of them is able to fill your daily need of the body in a microelement.

Fruits and dried fruits

Some also contain iodine. The leader among them is persimmon, also apples, grapes, melon, strawberries, pineapples. Among the richest in iodine are prunes.

Milk and dairy products

In order for (milk, cottage cheese, yoghurts, kefir, cheese) and eggs to contain a sufficient supply of the element, it is necessary that animals grow, live and eat in appropriate conditions, as is the case with meat.

sticking to proper nutrition, you will not experience a lack of vitamins and minerals. But remember that iodine will volatilize when high temperatures , so it is best to consume raw, stewed or boiled foods, avoiding fried ones.

Product	Iodine content in 100 g of product, mg
Fish fat	700
Cod liver	370
(seaweed)	300
squids	300
Haddock	245
Salmon	200
Flounder	190
Shrimps	190
Hake	150
Sea bass	145
Herring (salted)	77
	70
oysters	60
Pink salmon	50
	49,7
oats	20
	20
	18
Champignon	18
Pork	16,7
Milk (low fat/whole)	15
	15
	12,5
hard cheese	11
	10,5
Beef	10
Wheat flour	10
Butter	9
Kefir	9
Rye	8,3
	8
Sour cream	7
	7
Rye and white	7
	6,5
	6,5
Chicken	6
	5
	3,5
	3.1
	1

, unfortunately, are not really rich in this element.

Remember also about heat treatment when cooking, so as not to lose the main amount of vitamins and useful elements.

Since the lack of iodine in the body is one of the causes of excess weight, it is often advised to eat foods with a high or high content of this element for weight loss. There are even many specially designed diets that are based specifically on the restoration of iodine reserves. One of the most popular is iodine-rice diet, because rice will help the element to be well absorbed in the body and give a feeling of fullness. Just remember that everything should be in moderation, and approach the issue of losing weight reasonably so as not to harm yourself.

Lack and excess of iodine in the body: symptoms and consequences

An adult should receive about 100-150 micrograms of an element per day in order not to experience symptoms of its deficiency and avoid unpleasant consequences. Signs of iodine deficiency in organism:

development of endemic goiter;
backwardness of physical and mental development in children;
problems with menstrual cycle(for women) and sexual desire (for men);
the appearance of apathy, drowsiness, headaches;
bouts of fatigue, depression, irritability and aggressiveness;
problems with skin, hair, nails;
“extra” kilograms may appear;
increased swelling, sudden jumps in pressure, development of arrhythmias and memory impairment.

Remember that the daily requirement for iodine during pregnancy or during lactation increases to 200-300 mcg. The same applies to people who work with substances that can depress thyroid function.

Elemental iodine is very toxic. They can be poisoned or provoke various diseases (tachycardia, Graves' disease). Excess iodine in the body is manifested in symptoms such as swelling of the mucous membranes, allergic reactions (rash, runny nose), vomiting, abdominal pain, excessive sweating, diarrhea, and others. This may be caused by a violation of the regulation of iodine metabolism or an excessive intake of the element into the body.

Do not take any medications on your own without consulting your doctor, because depending on the amount, iodine can bring both benefit and harm for your body!

The problem of iodine deficiency is very common. If you have come across it, please share it in the comments, and also tell us how you plan your diet so that it contains enough iodine-rich foods, do you welcome iodine prophylaxis with drugs?