Content Overview:Iodine is an essential mineral for the proper functioning of many systems, which is needed by our bodies and can be obtained through the foods we choose to consume on a daily basis. In thisBiopedia article, we will introduce you to foods rich in iodine that you can safely consume with care for your health.
Iodine is very important for the functioning of the endocrine system and in particular for the thyroid gland and thyroid hormone production.
The recommended daily allowance of iodine to be supplied is about 150 micrograms for an adult. For ladies who are pregnant or breastfeeding, the recommended amount of iodine is even higher.
It is a fact that one third of the planet's population is at risk of iodine deficiency. The risk is highest for those living in areas with lower soil iodine content, including many countries in Europe.
Iodine deficiency can lead to an enlarged thyroid and also hypothyroidism, which in turn leads to fatigue, risk of weight gain, palpitations, muscle weakness and a range of other symptoms and conditions.
In order to protect yourself from the risk of deficiency and ensure your good health, in today's article we present you with a few foods rich in iodine that are advisable to include in your diet.
Foods rich in iodine - seaweed
Unfortunately, they are not so widespread in our cuisine, but more and more Bulgarians are getting acquainted with their taste qualities and benefits through the consumption of sushi, as many types of sushi offered in our country are prepared with dried seaweed.
The iodine content of seaweed can vary greatly depending on the type of seaweed and where it is grown or cultivated. The three most popular types of seaweed that are suitable for consumption and contain a good amount of iodine are kombu kelp, wakame and nori.
Nori is probably the most familiar in Bulgaria, as this is the seaweed with which sushi is prepared. It is a type of red seaweed.
Foods rich in iodine - cod fish
Other foods rich in iodine are seafood and fish, in particular cod fish. Cod fish is a favorite of many people because of its clean white fillets, delicate taste and texture.
In addition to being one of the tastiest foods rich in iodine, cod fish is also preferred by many people for its low calorie, low fat content, wide range of minerals and nutrients including iodine.
According to studies in the field, any fish whose meat is low in fat is usually high in iodine.
The iodine content of cod meat can vary depending on whether the fish is wild or farmed, as well as the region where the wild cod was caught.
Foods rich in iodine - dairy products
According to a study of the cow's milk market, it has been found that there is a sufficient amount of iodine in the fresh milk offered by most companies on the market, which means that very often even one glass of fresh milk a day can supply us with the recommended daily dose of iodine.
Yoghurt is also a very good source of iodine in our daily diet. One cup of yoghurt is enough to satisfy half of our iodine requirement per day.
The iodine content of cheese and cottage cheese depends on the types you consume. But no matter what kind you choose, it is almost certain that you will get a good dose of iodine.
One of the richest sources of iodine is cottage cheese. This is great news for people who want to get rid of a few extra pounds, because cottage cheese is low in calories and very suitable for dieting.
Foods rich in iodine - iodized salt
As you can guess from the name of the product, iodized salt is rich in iodine, which is why it is recommended to be present on our table. Iodizing salt has been a practice for decades and, as they say, has helped greatly in the prevention of thyroid diseases.
Almost half of the recommended daily allowance of iodine is contained in just ¼ of iodized salt. However, it is important to mention that excessive salt use is not beneficial, so don't overdo it.
Foods rich in iodine - prawns
Prawns are delicious and a favourite seafood delicacy of many people, and they are also a great source of iodine. They are rich in protein, at the same time have very few calories, and contain a great amount of vitamin B12, selenium and phosphorus.
All these things make prawns not only a tasty addition to our weekly menu, but also a really healthy product. The amount of iodine in shrimp varies according to how much iodine is in the water they have lived in, because they absorb the iodine from the salt water.
