2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Iodine is known to play a key role in the normal functioning of the thyroid gland, and the better it functions, the faster the metabolism.
Furthermore, iodine helps to burn calories faster, turning them into energy rather than fat, strengthens the hair follicles, thus helping with hair loss, increases immunity, reduces the risk of cancer and many other benefits.
Pregnant women should be especially careful about the level of iodine in the body them. According to the World Health Organization, a deficiency of this element is one of the leading causes of mental retardation in newborns around the world.
It is known that the daily intake of iodine is 150 mcg, and for pregnant women - 250 mcg. See in the following lines the most useful sources of iodine.
1. Cranberry
This small sour strawberry contains a huge amount of antioxidants, valuable vitamins, elements and substances, including vitamin C, vitamin K, which contribute to better absorption of calcium, fiber and iodine. 100 grams of cranberry contains about 350 mcg of iodine. Add this fruit to cakes, salads and sauces and your daily norm will be ensured.
2. Berries
During the warm months you can safely eat strawberries, so not only to enjoy their great taste, but also to provide an easy daily intake of iodine. One glass contains almost 10% of the daily norm of this element, namely 13 mcg. In addition, strawberries improve immunity and also, according to research, reduce the level of "bad cholesterol".
3. Dried plums
The useful properties of this product are really many. One of them is that they regulate blood sugar levels, which can save you from developing type 2 diabetes and obesity. They also lower cholesterol and strengthen bones. They contain vitamin K and beta-carotene. Only five prunes contain 13 mcg of iodine, so you can easily get part of the daily norm of this element.
4. Shrimp
Much of the seafood is contained large amount of iodine, one of which is shrimp. 100 grams contain 40 mcg of iodine, so if you are a lover of seafood, you can easily get part of the daily norm.
5. Fever
It is the other very useful product. In general, white fish is low in fat and calories, but it is also rich in vitamins and elements, including iodine. One 100 gram serving contains 110 mcg of iodine. In addition, it is rich in calcium, magnesium, potassium, phosphorus, vitamin E and B vitamins, especially vitamin B12, which is involved in the normal functioning of the cardiovascular system.
6. Tuna
This is a little more oily fish, but still no less useful. Among the valuable properties of tuna is its ability to prevent stroke. Recent research has shown that people who consume more of this seafood, namely 3-4 times a week, reduce the risk of stroke by 30%. Tuna contains a lot of potassium, phosphorus, calcium, magnesium, iron and iodine (in 100 grams about 18 mcg).
7. Turkey meat
This is another excellent one a healthy source of iodine. Turkey meat is loved by everyone, even athletes, because it contains a large amount of protein and also people who want to lose weight because it has a low percentage of fat. But turkey meat should also be loved for its high content of calcium, potassium, zinc, iron, phosphorus, iodine (about 37 mcg per 100 grams) and B vitamins.
8. Potatoes
Many people do not consume potatoes because they have a high content of starch, which in turn can lead to weight gain. However, this does not mean that you should exclude this so useful product from your diet completely.
It also contains many useful substances: iron, phosphorus, calcium and zinc - all of them together contribute to excellent bone health. In addition, this vegetable is rich in vitamin B6, potassium, magnesium and iodine. A medium-sized potato contains about 60 mcg of iodine, which is almost half of the daily norm.
9. White beans
Bean dishes are not only delicious, but also very useful, because it contains fiber, which is very useful for health. At the same time, beans have a low glycemic index, which is extremely important for diabetics, as the GI level contributes to raising / lowering blood sugar.
In addition to fiber and protein, white beans are rich in magnesium, copper, zinc, folic acid, which are needed to create new cells in the body and keep them in good condition and, of course, iodine - in 100 grams of beans contains a little more than 30 mcg (micrograms).
10. Seaweed (seaweed)
It would be a real crime not to include this product in your diet, as it is a real storehouse of iodine. 100 grams of the product contains about 300 mcg of iodine, which is 2 times more than the daily norm. In addition, seaweed has only 25 calories (per 100 grams), almost no fat and carbohydrates - a real find for people who are on a diet.
Iodine deficiency can lead to depression, poor brain function and weight gain. To protect yourself from all this, as well as a number of other problems, you need to consume enough products that they have increased iodine content.
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