Iodine deficiency can lead to depression, poor brain function and weight gain. To avoid all these horrors, we found out in which foods there is an increased content of iodine.
As you know, iodine plays a major role in the normal functioning of the thyroid gland, and the better it functions, the greater the metabolic rate. In addition, iodine provides effective burning of calories, turning them into energy, not fat; strengthens hair roots, thereby preventing hair loss, and immunity; reduces the risk of cancer and more. Pregnant women should especially carefully monitor the level of iodine in their body – according to the conclusions of the World Health Organization, insufficient This element is one of the main causes of mental retardation in newborns around the world. The iodine content in food depends on many factors, but the main thing is that it’s enough to get the iodine rate even far from the sea. Products containing iodine will be very unexpected, and will certainly be found in every kitchen It is known that the daily intake of iodine is 150 mcg. For pregnant women – 250 mcg.
1. Cranberries
A small sour berry contains a huge amount of antioxidants, valuable vitamins, elements and substances, among which are vitamin C, vitamin K, which contributes to better absorption of calcium, fiber and iodine. 100 grams of cranberries contain approximately 350 micrograms of iodine. Add cranberries to pastries, salads and sauces – and the daily rate of iodine will be provided.
2. Strawberries
It is a pity that now, in winter, there is no tasty and juicy strawberry, but you should definitely take a note: in this sweet red berry there is enough iodine – in one cup almost 10% of the daily intake, about 13 mcg. In addition, strawberries strengthen immunity through vitamin C, regulate blood pressure, and also, according to the study , reduce the level of “bad cholesterol”.
3. Prunes
Only for a huge list of important properties it is definitely worth adding to your diet: prunes prevent the appearance of serious diseases (such as cancer); regulates blood sugar, which can save from the occurrence of type 2 diabetes and obesity; lowers cholesterol and strengthens bones. Prunes also contain vitamin K, as well as beta-carotene. According to a 2013 study by The Harvard School of Public Health , eating foods containing this plant pigment improves mood and makes people happier. A total of five prunes contains 13 micrograms of iodine.
4. Shrimp
Most seafood is high in iodine, and among all the inhabitants of the vast marine world, shrimp can be distinguished. 100 grams of these crustaceans contain about 40 micrograms of iodine. But shrimp will be a great dinner option not only because of this – they are almost the only source of the powerful antioxidant astaxanthin . A huge number of studies have confirmed that astaxanthin is more effective than other antioxidants in combating free radicals, which are the cause of most of our diseases. Astaxanthin was particularly good at improving brain function and the central nervous system. According to the study , astaxanthin has a positive effect on human memory and reduces the risk of brain diseases.
5. Cod
Cod is an excellent source of protein for those who monitor their diet: white fish has few fats and calories, but many vitamins and elements, including iodine. One serving (100 grams) contains approximately 110 micrograms of iodine. Also, cod is rich in calcium, magnesium, potassium, phosphorus, vitamin E and B vitamins, especially vitamin B12, which takes part in the normal functioning of the cardiovascular system.
6. Tuna
Tuna is more fatty fish than cod, but this is no less useful. Among the valuable properties of tuna is its ability to prevent stroke. Recent studies have found that those who consume tuna four to five times a week have a 30% lower risk of stroke. There are a lot of potassium, phosphorus, calcium, magnesium, iron and iodine in tuna (about 18 mcg in 100 grams).
7. Turkey breast
Another excellent and healthy source of iodine. Everyone loves a turkey: both athletes for more protein, and losing weight for a small percentage of fat. But it is also worth loving it for a high concentration of nutrients: calcium, potassium, zinc, iron, phosphorus, iodine (about 37 mcg per 100 grams) and B vitamins. Prepare something from turkey according to our recipes and you will saturate your body with healthy and insanely delicious dishes.
8. Potato
Many try to protect themselves from the consumption of potatoes, because it contains a lot of starch, which can bring extra pounds. But sometimes you still need to include potatoes in your diet: it contains iron, phosphorus, calcium and zinc – all together they contribute to improving bone health; Vitamin B6, which properly absorbs proteins and fats and prevents nervous disorders; as well as potassium, magnesium and iodine. About 60 μg of iodine is present in one medium potato , which is almost half the norm of daily intake. But baked potatoes are better than mashed potatoes, in which butter and fat milk are still added.
9. White beans
Bean dishes are not only tasty and rich in iodine, but also very useful: beans are full of fiber, the benefits of which are already well known to us. At the same time, beans have a low glycemic index, which is extremely important for diabetics, since the level of GI contributes to an increase / decrease in blood sugar. In addition to fiber and protein, white beans are rich in magnesium, copper, zinc, folic acid, which is necessary to create new cells in the body and maintain them in good condition, and, of course, iodine – in 100 grams of beans it contains a little more than 30 micrograms.
10. Sea kale
It would be a real crime not to include seaweed on this list, because it is a real record holder for iodine content along with cranberries – 300 micrograms per 100 grams, this is twice the daily norm! In addition, in seaweed there are only 25 calories (per 100 grams), almost no fats and carbohydrates – a real find for losing weight forever. But when buying ready-made salads from such cabbage in the store, you need to pay attention to the composition – mayonnaise sauces will not leave a trace of low-calorie content. By the way, it is from seaweed that the very sheets ( nori ) are made with the help of which the rolls are “twisted”.