1. Seaweed
The world’s oceans are the main reservoir of the mineral. It tends to accumulate in algae: laminaria, nori, wakame. Residents of the coastal regions are very lucky, because they almost always have access to this kind of “greenery”. In some species, it can be up to 2984 mcg, that is, almost 2000% of the daily requirement, but most of all in kombu laminaria. This type of algae is common in Southeast Asia; in our country you can also buy it in dried form.
It is important
Adults need 150 mcg of the element per day, children need 70 to 150 mcg. According to statistics, Russian residents consume much less with food: only 80 mcg.
2. Iodized salt
Affordable and inexpensive, it can be found in any supermarket. A pinch of such salt contains about 78 mcg of a valuable element. In some countries, such as the UK and the Netherlands, it was the only way to eliminate iodine deficiency.
3. Cod
Low-fat fish contain more minerals than fatty fish. For example, from a serving of cod just under 100 g, you will get an amount almost equal to the daily intake of 146 mcg.
It is important
In severe iodine deficiency, goiter develops – this is how the thyroid gland tries to capture more of the mineral. Mild shortages are common in children, mainly with problems with school performance.
4. Dairy products
The best sources are milk and Greek yogurt. One glass contains half of the daily requirement, 84 mcg. The mineral can also be found in cheddar cheese.
It is important
Vegetarians who completely eliminate milk-based options often don’t get the right amount of iodine. In this case, it is very important to add other sources of the mineral to the diet, such as iodized salt.
5. Eggs
A hard-boiled egg is a nutritious and healthy breakfast, plus it contains 31 mcg of mineral and a lot of other nutrients: protein, antioxidants and B vitamins. It is more useful to eat whole eggs without dividing them into white and yolk, since their compositions differ and complement each other.
It is important
Do not take dietary supplements and other drugs without a doctor’s prescription. Taking high doses of iodine can disrupt your thyroid gland and harm your health. Science believes that healthy people who have no indications for supplementation can get everything they need from a balanced, varied diet.
Source: https://food.ru/
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