2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Salt is the silver lining of any dish, provided it is iodized.
Lack of iodine in the diet actually causes serious health consequences. A study by the Grana Padano laboratory emphasizes that low consumption of iodine-rich foods is a health risk, especially for the fetus and the growth of children.
It is estimated that about 29% of the world's population is still exposed to iodine deficiency, leading to goiter. Iodine deficiency leads to negative effects at all stages of life, as it is a major component of thyroid hormones, which play a crucial role in developmental stages, such as pregnancy and childhood, in which the effects of iodine deficiency can be more severe, as thyroid hormones are essential for the proper development of the central nervous system. And it begins to develop during the embryonic one and lasts until the first years of life. It is also important for the metabolic balance and maintenance of the body in adults. Without adequate iodine intake, our metabolism will become lazy, causing a large number of serious diseases.
Foods that contain iodine:
Iodized salt - placed in a varied and balanced diet, in place of table salt 5 grams per day (maximum right for an adult) leads to 160 ug of iodine;
Yogurt - whole milk provides about 78μg of iodine, 1 jar per day is recommended;
Fish - 1 serving (mullet, cod) provides up to 150μg iodine, 3 servings per week are recommended;
Crustaceans (shrimp, lobster, crabs, etc.) - 1 serving, included in the diet once a week, can replace meat because it is an excellent source of protein and provides about 120μg of iodine;
Spices - served with pasta or rice with mussels, tuna or mullet, only 20 grams of these foods lead to 30 ug of iodine.
Do not overdo it with mussels, because they contain a lot of cholesterol;
Hen egg - contains about 35μg of iodine. Consume up to 2-3 eggs a week, as provided in a balanced diet, but no more because they are rich in cholesterol;
Cheese - a balanced diet provides this food 2-3 times a week, with 100 grams of cheese and dairy products containing an average of 40 micrograms of iodine;
Meat - proper nutrition expects to consume 2-3 servings of meat during the week, as the second week to have a higher intake of iodine, it is preferable that part of the meat is beef and without visible fat, and can also be replace with liver;
Nuts and dried fruits - remember that five daily servings of fruits and vegetables are consumed to increase iodine. It is preferable to consume cashews, walnuts, peanuts without overdoing it, because they provide a lot of calories, although unsaturated fats are good for health.
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