Iodine is a trace element that is important for the functioning of all organs and systems, and its main consumer is the thyroid gland. Inadequate intake of this trace element in the body is the cause of more than 60% of cases of thyroid gland diseases in adults and 95% of cases in children.
In infants and children, even a small deficiency of iodine quickly leads to impaired cognitive abilities, which directly affects intellectual development. Iodine is also important for growth, development and normal metabolism in infants and older children. Children with iodine deficiency get tired quickly, it is difficult for them to concentrate, analyze and remember information.
How much iodine is needed per day?
It is important to include foods rich in iodine in the diet every day, because this trace element does not accumulate in the body.
Adults - about 150 μg
Pregnant women - about 250 μg
Children - about 90 μg
In most countries of the world, the mandatory use of iodized salt is fixed at the legislative level.
How to provide iodine in the diet?
The simplest option in everyday life is to replace regular salt with iodized salt. 1.5 grams of iodized salt (¼ teaspoon) contains 65 mcg of iodine.
Iodine is also found in the following products:
100 g of herring, mackerel or sea bass 85 μg
A glass of wholemilk or yogurt from 35 to 70 mcg
50 g of cheese 15 mcg
1 egg 20 mcg
100 g of liver(offal) 10-13 μg
Most iodine is found in fresh or frozen fish, seafood, and also in edible algae.
100 g of edible seaweed(nori, wakame,sea kale) 35-150 μg
100 g of haddock fish 220 μg
100 g of cod 90 mcg
100 g of seafood(mussels, rapana, squid, octopus) 70-200 mcg