Дефицит йода в наши дни испытывает 2/3 населения the planets. The fact is that a sufficient amount of this trace element in water and soil can boast, perhaps, coastal regions. The remaining areas, which constitute 70-80% of the land area, lack iodine. In our country, iodine deficiency is pronounced. This means that with water and the usual diet, we do not get the daily amount of this trace element. Meanwhile, an adult needs 150 μg of iodine daily. And during breastfeeding and pregnancy, the need for iodine increases significantly and reaches 200 µg.
The importance of this trace element is difficult to overestimate.It is the lack of iodine in the body that leads to a decrease in the level of thyroid hormones, namely, triiodothyronine and thyroxine, which regulate human metabolism. Determine whether there is enough iodine in the body, you can independently using a small test. Draw a stick or a match dipped in iodine, a few strips on the skin. If after an hour there will be no trace of them, then you are experiencing a deficiency of this trace element. Naturally, this test is very approximate, a more accurate assessment of iodine deficiency can be obtained using laboratory analysis.
What happens with iodine deficiency?If the diet contains foods that are rich in iodine in insufficient quantities, the person feels weakness, decreased vision, memory and hearing, drowsiness, fatigue, apathy and headaches. In men, there is a decrease in sexual desire, in women - various disorders of the menstrual cycle. If the products rich in iodine are not at all present in the daily diet, there is a likelihood of endemic goiter development, which is typical for regions with a low content in the soil and water of this trace element. For children, it threatens to lag in mental development and growth.
Especially noticeable iodine deficiency at elevatedphysical activities, as well as in the body of lactating mothers, pregnant women and newborns. According to statistics, up to 80% of future mothers are experiencing, to varying degrees, the lack of this trace element.
How to compensate for iodine deficiency
Nowadays, there are many medicinaldrugs and nutritional supplements that help to compensate for the lack of iodine in the body. However, iodine in food has several advantages. The trace element that comes from food is better absorbed, moreover, it is more slowly excreted from the body. Foods rich in iodine are known to be excellent biostimulants, have a beneficial effect on the immune system, prevent the formation of blood clots, regulate blood clotting. Supplementing the diet with foods containing iodine is especially important for pregnant women and nursing mothers, when taking chemicals should be kept to a minimum.
Which products have a lot of iodine?The leaders in iodine content are sea kale, which contains 100 g of up to 700 μg of trace elements, cod liver (800 μg per 100 g of product) and fish oil (700 μg per 100 g of product). They are followed by some species of fish, both marine and river, in particular, capelin, perch, cod, haddock, pollock. 100 g of fish contains up to 460 μg of this microelement. So, to get the daily iodine, a person needs to eat only 180g of cod. Oysters, mussels, squids, shrimps and crabs are also high in iodine - 100 µg per 100g of food.
However, foods rich in iodine are not onlyfish and seafood. This list can be supplemented with sweet pepper and such exotic fruits as feijoa and persimmon. A smaller, but significant amount of this trace element is found in beef, pork, coops, milk, eggs. Iodine is also found in some vegetables - tomatoes, potatoes, radishes, carrots, beets, spinach, asparagus, lettuce, garlic, onions and eggplants. However, it is desirable that the vegetables are grown on iodine-rich soil. A lot of iodine in grapes, bananas, melons, pineapples, citrus fruits, as well as mushrooms. However, to obtain the norm of the trace element per day will have to eat 1.5 kg of mushrooms.
For the prevention of iodine deficiency can alsodaily iodized salt is introduced into the diet, and only 5g of salt per day is enough. However, iodine tends to evaporate easily. It is necessary to store iodized salt in foil or polyethylene opaque packaging and not more than 3 months. In addition to salt, they also produce other products enriched with iodine, for example, iodized oil and iodized mineral water. Now even iodine-enriched dairy and meat products, bread, and confectionery products are on sale. There are also special mixtures for children and pregnant women, designed to compensate for the lack of iodine.
