full activity the human body needs a set of vitamins and minerals. And each of them a certain quantity is necessary. Any deviation will lead to diseases and problems aside. Today we will talk about one of such elements — iodine. What role it in an organism in what products is and how many there contains iodine, we will provide the list of such products and other useful information in article.
Iodine role in an organism
In a human body there are about 50 mkg of this element. Its role, in general, is simply invaluable to activity of all organism.
Close connection of iodine with others macro - and minerals
In a human body everything is connected and interacts with each other. The lack of one element can cause problems with assimilation of others.
Iodine is also not an exception. Though it is quite independent, but there are some substances and elements which can force out it from an organism or prevent assimilation.
Whether you know? This element received the name from the Greek word iodis — violet. This name was determined by its couples — they violet by color.
In particular, it is group of halogens (fluorine, chlorine, bromine), cobalt, manganese, calcium, strontium, iron, zinc, copper.
Learn for what such vitamins as vitamin F, an omega-3, selenium, methionine, bioflavonoids, lipoic acid, fillokhinon, cholecalciferol, pangamovy acid, metoksantin, orotovy acid, cyanocobalamine, a left carnitine are necessary
Halogens are capable to replace it. And as a result shortage is created. There is it easily and imperceptibly — we drink the chlorinated water, we use toothpaste with fluorine, we drink bromine for calm. Also we lose iodine. And when we try to restore lost — it substance is not acquired, its place is taken by other molecules.
Other elements, on the contrary, help its assimilation and distribution on a body. Probably vitamins A and E work.
As iodine and a thyroid gland is connected
The thyroid gland stores in itself 60% of all iodine in an organism. Without this element the thyroid gland is almost powerless, this microcell is a basis of its hormones. And without these hormones it is necessary an organism very badly — they are responsible for weight, for growth of cages, for metabolism. Therefore it is important to know what products contain a lot of iodine and other elements useful to a thyroid gland.
Iodine consumption rates
It is recommended to adult to receive 0.15 mg of this element a day. At pregnancy and a lactation this norm increases to 0.2-0.3 mg.
Important! But much it for time cannot be accepted. At most, what is possible at one time, is 1 g. And over 3 g — it is already deadly.
If less than 0.05 mg of this element come per day to your organism, it will cause its deficiency. But also the surplus arising at regular receipt of doses is higher than 0.5 mg in day, will badly affect you and your organism.
What products contain a lot of iodine?
Iodine in an organism is not produced. It is possible to receive it only from food. In what products does contain iodine of bigger everything?
Vegetable products
This chemical element contains in water and the soil. Therefore there is a lot of it in the salts (iodated, Himalaya, sea). Plants are able to take this element from the soil and to build in the cages. But some of them are very rich with such substance.
Here the incomplete list of the products of flora containing such substance:
- the cranberry — in these berries, besides vitamins C and To, antioxidants, contains also iodine — 350 mkg on 100 g of berries;
- strawberry — yes, appears this berry not only is tasty, but also is rich with such element — 8 mkg in 100 g of berries;
- laminaria — seafood is literally stuffed with this element. And most of all it in these seaweed: 500 mkg in 100 g. That is 300 g of a sea cabbage will close your daily need for it;
- potatoes. In its crude potato about 6 mkg. But it is worth baking it — and this value increases. Baked potato contains 40% of daily need for this element;
- grits. Yes, yes, so favourite and habitual breakfast will give you not only cheerfulness, but also will fill with useful minerals. In 100 g of grain there are 22 mkg of this useful substance.
Besides the specified products, this microcell can be found in greens (parsley, salad), bean (haricot, peas), spinach, a garden radish, beet. That is practically in any vegetable product. Answering a question: What products contain iodine in a large number, it should be noted that leaders in this indicator belong to animal products.
Whether you know? Except vegetable sources, there are also their opponents — plants which interfere it with assimilation. It is soy, flax seeds, crude cabbage. The second name of such plants strumogenny that means forming a craw. A large number of such products in a diet leads to a lack of iodine and problems with a thyroid gland.
Animal products
Except plants and vegetable products, animal products also have to enter a diet. And among them there are also those which contain in the structure iodine, and in significant amounts:
- fish. Any fish, whether it be freshwater or sea, contains a lot of iodine. Most of all — in a haddock (243 MSC / 100). But even the salty herring so habitual to us, a carp or a silver carp have over 70 mkg;
- lobster. A small amount of this delicacy will close ⅔ standard daily rate, 100 mkg / 100 contain in it;
- squids. Contain 310 mkg / 100;
- shrimps. In them there is slightly less this microcell — 185 mkg.
Here what products contain a lot of iodine, and they need to be used for normal work of a thyroid gland.
Below we collected some products rich with iodine, in the table, we hope, it will help with treatment for your thyroid gland.
As you can see, lines are sorted by iodine content in food, however in the table the assimilation percent because this substance is acquired almost completely is not specified, besides, in the table there is no feijoa. On this fruit there is no consensus about high content in it this element and about advantage disputes are conducted.
The reasons and symptoms of shortage of iodine in an organism
Most often such shortage arises because of shortcomings of drawing up a diet. But, besides, plays an important role:
- the residence — except food, we receive iodine with water, air. And if in the environment of this substance surrounding us it is not enough, then and we will not receive it in enough;
- increased loads. At active physical or intellectual occupations the consumption of all substances and elements increases, especially this substance which participates in many processes. Therefore in such mode and receipt of this microcell has to be raised. Otherwise there will be a deficiency;
- low-quality products. You can competently make the menu, pick up products with high content of this element. But if these products were stored incorrectly or grew on the poor earth, you do not receive that quantity of a microcell on which you count.
When there is a deficiency of this element, the person begins to feel bad.
You can suspect shortage on such symptoms:
- bad mood, apathy, angedoniya, depression;
- feeling of weakness, drowsiness, chronic fatigue;
- painful feelings are obese;
- decrease in sharpness of memory;
- aggression, excessive irritability;
- set of excess weight;
- deterioration in a condition of hair, skin, nails (fragility, dimness, dryness);
- hypostases;
- migraines;
- chill;
- change of a timbre of a voice;
- pain and unpleasant feelings in a throat.
These are, one may say, the external factors causing such deficiency. And it is possible to fight against them in the different ways. But there is also other reason - it is bad assimilation from food.
What interferes with assimilation and reduces its quantity in an organism
There are elements which prevent digestion of this substance. And also forcing out it from an organism. Therefore some factors can lead to loss and its bad assimilation:
- reception of the products containing fluorine, chlorine and bromine (the chlorinated water, fluorinated products, drugs with bromine);
- powerful part in a diet of strumogenny products. In them there are substances which interfere with digestion of iodine;
- certain drugs (penicillin, antibiotics, levomitsetin, aspirin) badly affect assimilation of this element;
- dysbacteriosis. For receiving from food, all substances have to be processed by bifidobacteria. And at dysbacteriosis of it does not occur;
- avitaminosis. Vitamins A and E help an organism to distribute this substance. And without them assimilation falls.
Whether you know? Selenium helps correctly and in enough to acquire iodine. Selenium is very useful and necessary to us too. Administration of drugs with selenium will help with iodine shortage control.
The reasons and symptomatology of excess of iodine in an organism
If iodine is not enough — it is bad. But if there is a lot of it — it is not good too. The fact that such deviation meets quite seldom pleases.
Excessive quantities collect for such reasons:
- at excess consumption with food;
- the excessive use of the products enriched with it;
- metabolic disorder;
- wrong use of medicines.
It is possible to determine surplus by such manifestations:
- weight reduction as metabolism acceleration manifestation;
- frequent liquid chair;
- irritation of mucous eyes, throats and, as a result, causeless cough, dacryagogue;
- tachycardia;
- tremor of hands and fingers;
- plentiful sweating;
- aggression and irritability;
- weakness and slackness;
- early gray hair;
- skin pigmentation;
- decrease in immunity and resistance to diseases and infections.
Important! For elimination of similar problems you should address the endocrinologist.
Features of digestion of iodine
Ideally, it is acquired by an organism at the high level. Almost everything that is in food, is soaked up in blood.
Losses happen at:
- boiling — completely;
- other heat treatments — for 20-60%;
- storage of products it is more than three months — from 14 to 65%.
Additional ways of enrichment of an organism with iodine
Except receiving this microcell with food, there are still other ways to enrich with it the organism.
The most available and simple are pharmacological medicines. Yes, all components in them not natural and not real. But frequent it is the most optimum way. Because it is available not to everyone to receive natural iodine — seafood expensive, and on other products there can be an allergy.
There is more pleasant way — regular sea procedures. Both through skin, and by means of breath we receive vitamins and substances necessary for us too. Therefore try to be more often at the sea, to walk on the coast, to optimum carry out physical and breathing exercises near sea water.
Several simple dishes with the daily content of iodine
Here several recipes of various dishes which will fill up amount of iodine in your organism.
Millet and sea cabbage casserole
- 200 g of a sea cabbage;
- 1 cups of millet;
- 2 bulbs;
- 4 tablespoons of butter;
- 2 eggs;
- 3 tablespoons of sour cream;
- 3 tablespoons of breadcrumbs;
- 100 g of grated cheese.
Wash grain, fill in with water in the ratio 1:3. Porridge has to be knitting. Add fried onions, a sea cabbage, eggs. Prepare a form — oil it and strew with crackers. Lay out in it porridge. From above strew with cheese and crackers. Put in an oven for 15 minutes at a temperature of 200 °C.
Baked pudding is ready.
The most important and favourite porridge — buckwheat, it is very rich with this element too.
Buckwheat in a marching way
- 1 cups of buckwheat;
- 2 cups of water;
- 1 bank of stewed meat;
- 1 paprika;
- 2 tomatoes;
- 2 garlic gloves.
To fry thoroughly grain in a cauldron and to weld (1 cup of buckwheat on 2 cups of water). To cut and fry all vegetables — at first onions, then to add pepper, then tomatoes. To add stewed meat and to fry with vegetables.
On a frying pan with stewed meat and vegetables to lay out porridge. To decorate with greens.
The baked potatoes
- potatoes — 1 kg;
- salt, pepper, seasonings — to taste;
- vegetable oil — for baking sheet lubricant.
Peel potatoes and cut it on slices about 1 cm thick. Place in a pan, salt, pepper, seasonings, water with a little vegetable oil. Mix everything carefully. Lay out potatoes on the oiled baking sheet and put in an oven for 10-20 minutes at a temperature of 100-200 °C.
We learned what contains iodine in what products the maintenance of this element is rather big. As you can see, to support normal iodine level quite simply. But shortage it threatens with great difficulties for the person. Therefore show consideration for the health, watch iodine level in the organism and be not ill!