Diet in iodine deficiency should be implemented when our body sends us signals about a deficiency of this important element. See what a he althy and well-balanced diet in iodine deficiency looks like.

Iodine is an extremely important element that stimulates the thyroid gland to produce hormones (triiodothyronine and thyroxine) regulating metabolism, accelerating glucose burning, protein and fat synthesis, regulating the conversion of nutrients into energy. These hormones also control body temperature, muscle function, nervous system and circulatory system. Iodine also has a calming effect, improves thinking and prevents obesity. It affects the growth and intellectual development of children.

Contents:

  1. Iodine deficiency in the body - symptoms
  2. Iodine - what is the daily requirement
  3. Diet in iodine deficiency - what to eat?
  4. Who is the iodine-deficient diet for?

Iodine deficiency in the body - symptoms

Our body contains approx.40 mgof this element, of which 75 percent. accumulates in the thyroid gland. A visible sign of iodine deficiency is an enlarged thyroid gland, which manifests itself in the formation of the characteristicgoiter . Thanks to it, the thyroid gland has a larger surface, which can be absorbed by as much iodine as possible circulating in the blood throughout the body.

In addition to the goiter, the deficiency of iodine in the body is also evidenced by:

  • drowsiness,
  • feeling cold,
  • dry skin and mucous membranes,
  • hoarseness,
  • weight gain for no apparent reason,
  • lack of concentration, memory abilities,
  • hair loss and nail brittleness.

Iodine - what is the daily requirement

The daily requirement for iodine in an adult is 160 µg . Pregnant women need more - 185 µg, and lactating women - 200 µg. This dose ensures the proper functioning of the thyroid gland. For comparison: a flat teaspoon of iodized table s alt contains 300 µg. However, s alt should not be treated as a source of this element, because it also provides sodium, which disrupts the water and electrolyte balance, promoting hypertension, cardiovascular and kidney diseases.

Diet in iodine deficiency - what to eat?

Developing an iodine-deficient diet is not difficult. The most abundant of this element is in seawater, therefore its treasury isfish, seafood and algae . Iodineit is released from the sea into the air and falls to the ground, so its content in food depends largely on the concentration of this element in the place where plants or animals are grown. The closer to the sea, the more there are. As only a small area of ​​Poland is located by the sea, there is not enough iodine in our food products. That's whyis added to table s alt(iodine content in 100 g is 2293 µg).

Diet in iodine deficiency should contain the following products (we give the iodine content in µg in 100 g of the product):

  • fresh cod - 110
  • pollock - 103
  • halibut - 52
  • gouda cheese - 35
  • smoked salmon - 30
  • sardine in oil - 25
  • crispbread - 14
  • kefir - 7,5
  • buttermilk - 5.9
  • brown rice - 4.5
  • wholemeal rye bread - 2,7

An example diet for iodine deficiency could be as follows: a can of sardines for breakfast, a portion of fish for lunch, and smoked mackerel for dinner once a week will surely cover the body's need for this element.

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Author: Time S.A

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Who is the iodine-deficient diet for?

Diet in iodine deficiency can be recommended to people living in the south of the country (less iodine in nature), on a s alt-free diet and avoiding fish and seafood.

People who eat well are unlikely to be deficient in iodine. However, you should remember that some vegetables (e.g.cabbage, cauliflower, Brussels sprouts, soybeans )contain substances that may reduce the absorption of this element from food . This applies especially to raw vegetables - cooking reduces the content of harmful substances by more than 30%.

Although the risk ofoverdosingis small (metallic taste, headache, diarrhea, rash only occur after 30 times the daily dose),iodine preparations slowly take after consulting a doctor . This should be remembered especially by people with a diseased thyroid gland.

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Category:

Diets