Iodine is a chemical substance and a useful food element that is found in some sort of foods and essential for mental development. Lack of iodine in human body causes mental immaturity. The mental faculty does not flourish for the want of the natural chemical. Even there are different slogans have been invented in favor of the chemical such as – for a healthy life, take iodized salts etc. Besides, iodine is also essential to prevent different diseases.
Iodine is mostly helpful for the growing children and expecting mothers. It is mostly used in edible salts so that people could have a suitable portion of the element. Besides, to check the iodine presence on the edible salts, different tests are also available. If you want to check the iodine presence, take a few pieces of rice and mix that with some salts. Pour few drops of lemon juice on the mixture, if that is violet, then it contains iodine, and if not- the salt is non-iodized.
But interestingly, people take salts with iodine instead of iodized foods. Many of our regular foods are filled with iodine. Here are some names of the iodized foods.
What is the Definition of Iodine, and Why Do we Need it?
Iodine is an essential mineral found in foods. Thyroid hormone creation depends on iodine, and that hormones control some critical functions and metabolism of the body. During pregnancy or infancy time, the thyroid hormone needs to develop brain and bone formation.
We must need iodine, and it is essential for everyone. Here available some uses of iodine in our life-
- To promote thyroid health.
- Reduce goiters risk
- Manage the overreaction of the thyroid gland
- Treat the thyroid cancer
- It helps to neurodevelopment in pregnancy time.
- Improve cognitive function
- Improve birth weight etc.
Why Could You Not Having Enough Iodine in Your Vegan Diet be a Problem?
Both the lacking and overdoses of iodine are not suitable for health. Overdoses of iodine may cause thyroid function disruption, hypo or hype thyroidism, weight gain, etc. On the other hand, lacking iodine caused goiter, weight gain, depression, cracked skin, coldness, etc. So, we are trying to present here some food items, which are essential to supply iodine.
This article explores top 10 iodine-rich food sources that can help prevent a deficiency:
Milk is a natural food and available round the globe. It contains almost all sorts of food elements and also termed as a balanced food. Milk also contains iodine. It also contains calcium, minerals and other necessary vitamins including vitamin D. Further, a cup of milk contains 56 microgram iodine which is highly helpful for human health.
This is another common food item and we take it in different forms. We bake it or take it with different sorts of soups and more. Only a half cup of maize contains about 14 micrograms of iodine. So, it is imperative to take maize as a regular habit.
Fishes are one of the greatest sources of iodine especially the fishes collected from the sea. They contain protein and calcium too. So, if you want to increase iodine, you can add lobsters more to your daily foods. Or you can take the shrimps twice or thrice in a week to make the balance of iodine.
Potatoes are one of the favorite food elements and found around the world. Baked potatoes are filled with important nutrients like fibers, vitamins and potassium and iodine. An average size potato can provide a large portion of iodine for a single day.
05. Tuna Fish:
The tuna fish is also a good source of iodine. The most important fact is that it is available in cans. You can cook the fish and the canned fishes contain more iodine than the regular bought from the market. Usually the tuna fish contains protein, vitamin D, irons and iodine.
Egg is another balanced food that is filled with different food values. Eggs are edible with different processes. The boiled eggs are also a great source of iodine. You can add the eggs on your salad, curries and even can make sandwiches. The eggs are filled with vitamins, antioxidants, zinc, calcium and many more with iodine. So, you can take at least one egg every day to meet your iodine needs.
07. Plain Yogurt:
Plain yogurt is another iodine source of iodine. If you take a cup of yogurt a day, it will fill up around 60 per cent of your iodine needs in a day. Besides, it also meets the needs for calcium and other nutrients.
Banana is a popular fruit and found round the year. It is cheap and tasty too. Besides, it is filled with different nutrients like potassium and iodine. So, one should take at least a piece of banana every day to meet the daily needs of iodine.
Strawberry is fine to look at and the taste is delicious too. Usually strawberries are enriched with vitamins and minerals. A cup of strawberry is enough to meet your daily needs of iodine. So, get it as soon as possible to meet the regular iodine needs.
10. Kombu Kelp:
Kombu kelp is an iodine-rich food item. It is a brown seaweed, which is sold as dried or power in condition. In Japan, it is called dashi and used in soup. Iodine content in Kombu kelp is much higher than other types of seaweed. Only 1 gram of Kombu kelp gets 2984 mcg iodine, which meets up 2000% daily demand.
Common Signs of An Iodine Deficiency Include:
- Swell at the neck side.
- Weight gain unexpectedly or rapidly.
- Feel week all-time or fatigue.
- Unexpected hair loss.
- Skin gets dry, cracked, or flaky.
- People Feeling cool more than usual.
- Heart rate changes.
- People are facing trouble to learn or remember anything.
- In pregnancy time, it causes problems.
- Change the periodical cycle.
What Are The Mostly Side Effects Of Consuming Excess Iodine?
- Acne formation
- It is causing diarrhea.
- The excess fluid present in the lungs.
- Make joint pain.
- Swell in the skin.
- Make suppression in the thyroid.
- High fever and headache.
- The taste changed into metallic.
How to Get Enough Iodine in Your Diet:
Iodine is an essential element for our body formation and development. You can take it as a sufficient amount from your well-balanced diet chart. We get some amount of iodine from our daily food, but sometimes it is not enough for our body. That’s why it is better; you maintain a prescribed diet chart from a doctor.
Some suggestions are available here to make sure you get the required daily amount of iodine include:
- Follow a complete variety diet chart, which including at least five groups of foods.
- Seaweed food and fish oil is the best source for iodine supplement. You have any two or three groups’ seafood meals in your diet chart per week. Not only these, seafood and fish also supply mercury and chemicals.
- We suggest some seafood items for your help. Such as Shark, swordfish, orange roughy, ling are the best example of seafood. But keep in mind that, in the pregnancy, avoid these food items after six months of pregnancy due to a high level of mercury-containing.
- Include bread in your diet chart to get iodine. Try to choose high fiver and wholegrain containing foods for getting better health.
- Only depend on a seafood item for iodine supplement is unnecessary, eggs and other dairy products also provide a sufficient amount of iodine.
- Those vegetables are grown in iodine-rich soil; you can also get iodine from those types of vegetables.
Q. How much iodine do you need?
Answer: The amount of iodine depends on the age limit. For an adult person, it needs 150 mcg per daily. Otherwise, it varies from 110 – 150 mcg for the newborn baby to others. Pregnant and breastfeeding women need 220 – 290 mcg, which is the highest rate.
Q. Is much iodine harmful to health?
Answer: Excess amount of iodine is not suitable for human health. It may cause the burning of the mouth, stomach, throat, vomiting, diarrhea, fever, weak pulse, etc. So, it is much better to discuss with your doctor to get an iodine-rich diet chart.
Q. Is there present Iodine in Breast Milk?
Answer: Yes, iodine present in breast milk, which is supplied from mother to newborn baby. A breastfeeding mother may fulfill the total iodine requirement from her diet chart. But keep in mind an excessive amount of iodine supply may affect the baby’s health.
Q. Mention some quality foods to get iodine?
Answer: Seaweed is the best food for the iodine supplement. In Japan, people eat Kombu kelp seaweed, which is the best seaweed for iodine supplement. Besides these foods, milk, plain yogurt, strawberry, banana, egg, potato, tuna fish, maize, etc. food item also meet the iodine requirement.
Q. What are the common signs of iodine deficiency?
Answer: some specific criteria show the iodine deficiency in the human body. Such as swell in the neck, weakness, tiredness, weight gain, hair loss, cracked skin, feeling much calmer, etc. are the common signs of iodine deficiency.