9 foods rich in iodine that avoid serious health problems

Iodine is one of the most essential minerals that we need to get in our diet, and while there are supplements for it, there are many natural sources we can get from it . for what you need. Follow us, dear readers.

What is the importance of iodine for the body?

Interestingly, the thyroid gland needs iodine to make its hormones, which perform many important functions in your body. In fact, one third of the world’s population is at risk of iodine deficiency, especially those who live in areas with low levels of soil iodine, such as European countries.

Iodine deficiency can lead to an enlarged thyroid gland known as goiter and this leads to weight gain, fatigue and muscle weakness.

Iodine rich foods

The recommended daily allowance of iodine for most adults is 150 micrograms per day, but for pregnant and breast-feeding women, needs may increase as directed by a doctor, including: D -rich foods from healthy sources include:

seaweed

Seaweed is one of the most important iodine-rich foods because it is useful for antioxidants, vitamins, and minerals, and it is also one of the best natural sources of iodine. However, the amount can vary depending on the type of seaweed, the region in which it is grown, and the method of preparation.

cipher

85 grams of cod contains about 63-99 micrograms of iodine, which is 42-66% of the RDI.

Dairy products

The iodine content of milk and dairy products varies greatly depending on the iodine content of livestock feed and the use of iodine-containing disinfectants during milking. A cup of milk can provide about 59-112% of the recommended daily amount of milk, and a cup of yogurt is about half the recommended amount.

iodized salt

A quarter of a teaspoon of iodized salt contains approximately 71 micrograms of iodine, which is 47% of the recommended daily amount.

Other examples of iodine-rich foods

Shrimp

3 ounces of shrimp contains 35 micrograms of iodine, which is 23% of the recommended daily amount of iodine.

tuna

Tuna is a low-calorie food. Tuna may provide less iodine than lean fish, but it’s still a relatively good source with 3 ounces providing 17 micrograms, or about 11% of the recommended daily amount.

egg

Eggs are one of the foods rich in iodine. Most of the iodine in eggs is found in the yolk. On average, a large egg provides about 16% of the recommended daily amount of iodine.

dried plum

Five dried prunes provide about 13 micrograms of iodine, or about 9% of the recommended daily value.

Lima beans

Because iodine varies in soil, irrigation water, and fertilizer, the amount of iodine in fruits and vegetables can vary. However, one cup of cooked lima beans contains an average of 16 micrograms of iodine, or 10% of the daily value.

Symptoms of iodine deficiency

After learning about iodine-rich foods and their sources, you should know that the omission of this element causes a number of serious problems, namely:

• Depression and frustration.
• Poor level of cognition and learning.
• Abnormal obesity .
• Goiter.
• low fertility
• Fatigue and constipation during pregnancy .
• Roughness and scaling of the skin.
• Mental retardation and physical malformations in fetuses.

But in the end, it is necessary to observe the specific proportions of the daily needs of the body, so learn about the symptoms of excess iodine in the body in order to maintain the balance of iodine levels in the body for better health.