Iodine is a fundamental micromineral in the synthesis of thyroid hormones, essential in the regulation of the organism. Alterations in their levels can cause hyperthyroidism or hypothyroidism that produces disturbances in the basal metabolism. Do you know the foods rich in iodine that you should include in your diet?
Although the amount of daily iodine needed is very small, it almost doubles during pregnancy and lactation and its lack can cause serious consequences in the baby. Luckily, there are many foods rich in iodine. In this article, we will mention the 7 best for you to incorporate them into your diet.
Why is iodine consumption important?
It is important to keep in mind that iodine is essential for the development of hormones in the body and its deficiency in pregnancy can affect the development of the baby. Also, problems such as goiter, an enlarged thyroid gland, is caused by the lack of iodine in food, among other things.
Iodine consumption recommendations
The best way to get the daily requirements of essential vitamins is to eat a balanced diet that contains a variety of foods. The Nutrition and Food Committee of the Institute of Medicine recommends the following dietary intakes for iodine:
- From 0 to 6 months: 110 micrograms per day (mcg / day)
- From 7 to 12 months: 130 mcg / day
- From 1 to 8 years old: 90 mcg/day
- From 9 to 13 years old: 120 mcg/day
Adolescents and adults:
- Men from 14 onwards: 150 mcg / day
- Women 14 and up: 150 mcg / day
- Pregnant women of all ages: 220 mcg/day
- Nursing women of all ages: 290 mcg/day
Specific recommendations depend on age, sex and other factors such as pregnancy. Consult your doctor what should be the best amount of consumption in your case, according to your needs.
7 Foods rich in iodine
1. Iodized salt
Although it is not properly a food, it is the richest iodine condiment: 1900 mcg per 100 grams. Despite being so high, the truth is that its consumption is quite low, although its taste is the same as common salt and is more beneficial to our health.
To consume it, simply change the use of common table salt for iodized salt and use it to flavor any dish. But always in moderation.
At sea, we can find a large number of algae that have high iodine content: kelp, arame, hiziki, wakame, and jambu. The kelp, for example, contains four times more than what you need to consume daily and a spoonful of arame includes 730 micrograms of iodine.
So you have to be careful because thyroid problems can also appear due to excessive iodine consumption. As they are not very frequent in our recipes, you can use them to crown soups or salads, and thus gain health and flavor in your dishes.
This forest fruit rich in antioxidants is also an inexhaustible source of iodine. With only 11 grams of blueberries, we can ingest 400 mcg of iodine. In addition, it has a low caloric value due to its low intake of carbohydrates. It is rich in vitamin C, a source of fiber improves intestinal transit and contains potassium, iron, and calcium.
But, what really characterizes blueberries is their abundance of natural antioxidant pigments. In addition, reds are a great ally to help fight recurrent urinary infections, according to the Spanish Society of Gynecology and Obstetrics (SEGO), by enhancing the body’s diuretic capacity.
4. Fresh fish
Of all the fish, cod stands out as one of the foods with the highest iodine content: 170 mcg per 100 g. In addition, its meat is rich in vitamins B1, B2, B6, and B9, which allow the use of energy nutrients (carbohydrates, fats, and proteins).
On the other hand, 150 grams of mackerel provide us with only 208 calories and a lot of benefits for our health. Among them, 255 mcg of iodine. Like other blue sins, it is rich in omega 3 fatty acids, which contributes to lower levels of cholesterol and triglycerides in the blood and to take care of our cardiovascular health.
Tuna is one of the most common bluefish in our kitchen and also with an important supply of iodine: 50 mcg per 100 g. Behind are the sardine and hake, with somewhat lower levels, about 30 mcg per 100 g.
5. The mussel
This mollusk is considered a gastronomic gem, since it is low in calories but contains a lot of nutritional properties such as vitamins, amino acids, and minerals that are very beneficial for health. Among its minerals, its high iodine content, only 100 grams of this mollusk provide 130 mcg of iodine.
6. The chicken
Within the meats, chicken is one of the iodine-rich foods that stand out: 7 mcg per 100g. Especially considering that the largest sources of this mineral are in fish and shellfish.
7. Shrimp and prawns
Rich in proteins and vitamins, seafood is also a great source to obtain the iodine we need so much for our body. One of the best in this regard is shrimp or shrimp (smaller in size), capable of providing 35 mcg in less than 100 grams.
These are just some examples of foods rich in iodine that you can easily incorporate into your diet. Always remember not to exceed the daily recommendations.