Close to two billion people in the world suffer from iron deficiency. This could result in more serious problems like mental retardation and brain damage. Of course you don’t want to be found in this lot, it’s therefore important to take in as much iodine as possible.
The body requires iodine to produce thyroid hormones which then helps regulate the body’s metabolism while helping with lots of other functions.
If you’re not getting enough iodine, you may experience stuff like an inability to think clearly or even extreme mental fogginess. One of the best ways to prevent iodine deficiency is to make sure you consume enough foods that have a high iodine content.
Sea weed typically contains close to 3000 mcg of iodine and thus adds an eleven prevent value to the daily iodine requirement.
According to studies, supplementing with seaweed helps boost the iodine content in the body, especially in women who are iodine deficient. After supplementation, it was found that the serum concentrations of thyroid hormones had shot up.
Plus, seaweed tastes good and can be eaten as a whole food. Infact, Japanese folks eat lots of seaweed and therefore consumes the most iodine. According to studies, this could be the reason they live much longer and have much lower cancer incidents.
There are majorly three kinds of seaweed that have a high iodine content, they include Wakame, Nori and Kombu Kelp.
Three ounces of cod typically meets about sixty-six percent of the daily iodine requirement.
Cod is rich in iodine but has a low calorie and fat content. However, the iodine content depends on the region from which the fish was caught.
Cod liver is quite popular, especially for its omega-3 content. Even though it’s not as rich in omega-3 fatty acids as mackerel and salmon, it does help protect the cardiovascular system from cardiovascular problems.
A cup of milk supplies about thirty-seven percent of the daily iodine requirement.
Milk is one of the biggest sources of iodine today. According to studies, most milk brands have a minimum of 88mcg of iodine in eight milk ounces.
Did you know that iodine is also present in breast milk? That is how infants get their iodine requirements which helps the neurological development of the infants.
4. Iodized Salt
1.5g of iodized salt meets about forty-seven percent of the daily iodine requirement.
Iodizing of salts became a common practice around 1920. This practice helped actively fight against iodine deficiency on a very large scale.
Presently, a vast population of people now have access to iodized salt and is able to keep iodine deficiency at bay.
Iodization of salt is, therefore, considered a rather useful way to curb iodine deficiency in populations.
Iodine has an upper limit of 1,110 mcg. That’s equivalent to four teaspoons of iodized salt. Of course no one really has that in a day.
We recommend that you don’t depend so much on just salt for your iodine daily requirement.
Three shrimp ounces equals 23% of the required daily iodine value.
Shrimp contains a high amount of iodine but its shell contains even more iodine. We recommend that you, therefore, eat the shell along with the shrimp to get the full iodine package from your meal.
Shrimps also contain an antioxidant known as astaxanthin. The antioxidant is responsible for the colour of the shrimp. It is also responsible for fighting against free radicals effectively – more effective that the carotenoid, beta-carotene. Supplementing with astaxanthin will help protect your cardiovascular system from cardiovascular diseases.
One big egg meets about sixteen percent of the daily iodine requirement.
You may have gotten tired of hearing this but eggs are probably the most nutritious food in the world.
According to studies, consuming a healthy amount improved cardio-metabolic health. Consuming eggs regularly was also found to boost good cholesterol levels in the body.
The concentration of iodine is gotten from the egg yolk.
A canned tuna meets eleven percent of the required daily iodine intake.
Apart from iodine, tuna also contains a significant amount of omega-3 fatty acids which helps protect the heart from heart diseases. It also boosts brain health and helps prevent ailments related to the brain such as depression.
Often, fish low in fat are found to contain higher iodine amounts. Since tuna isn’t so low in fat, it doesn’t contain as much iodine as cod. Still though, it’s a good source of iodine.
Half a cup of corn meets at least nine percent of the daily iodine requirement.
What’s great about the corn is that you can snack on it. Plus, it is rich in a number of other important nutrients too. Infact, according to one study, corn turns out to be the most nutritious grain among the other grains.
Corn has a high phenolic content and thus exhibits high antioxidant activity.
Five dried prunes meets at least nine percent of the daily iodine requirement.
Prunes are a great energy source as a result of the simple sugar they contain. Its sugar content does not spike the blood sugar levels because of its high sorbitol, fiber and fructose content. Plus, they also contain phenolic compounds that may delay the absorption of glucose.
These compounds are useful in the prevention of oxidation in bad (LDL) cholesterol and thus helps prevent the risk of chronic complications.
A cup of boiled macaroni meets about eighteen percent of the daily iodine requirement.
It is made out of durum wheat and has other important nutrients like fiber. This thus helps regulate blood sugar and bad cholesterol levels. Most macaroni brands also contain Iron which helps boost the body’s immunity and enhances oxygen transportation throughout the body.
What Are The Side Effects Of Consuming Excess Iodine?
As much as it is great to consume iodine, it is not advisable to consume excess iodine as it could have negative effects like :
Issues During Pregnancy And Lactation
The risk of thyroid problems may prove greater with the excess consumption of iodine, especially during pregnancy or lactation. It’s therefore important that you keep your iodine intake under control so it doesn’t get out of hand.
Aggravated Symptoms In People With Thyroid Disease
People who already have thyroid diseases may experience an aggravation of their symptoms, whether it is hyperthyroidism or hypothyroidism. It’s best you speak with a doctor if you have thyroid problems so that he recommends an iodine dosage for you.