Content
The foods most rich in iodine are those of marine origin such as mackerel or mussels, for example. However, there are other foods that are rich in iodine, such as iodized salt, milk and eggs. It is also important to know that the iodine content in vegetables and fruits is very low.
Iodine is important for the production of thyroid hormones, which are important in terms of growth and development, as well as the control of some metabolic processes in the organism. Iodine deficiency can cause a disease known as goiter, as well as a hormonal deficiency, which in the most severe cases can cause cretinism in the child. For this reason, it is essential to include iodine in the diet.
Iodine function
The function of iodine is to regulate the production of hormones by the thyroid gland. Iodine serves to keep the metabolic processes of growth and development of the brain and nervous system balanced, from the 15th week of gestation to 3 years of age.
In addition, iodine is responsible for regulating various metabolic processes, such as energy production and consumption of accumulated fat in the blood. Thus, it is believed that iodine may have an antioxidant action in the body, however further studies are needed to confirm this relationship.
List of iodine-rich foods
The following table indicates some foods rich in iodine, the main ones being:
Animal foods | Weight (g) | Iodine per serving |
Mackerel | 150 | 255 µg |
Mussel | 150 | 180 µg |
Codfish | 150 | 165 µg |
Salmon | 150 | 107 µg |
Merluza | 150 | 100 µg |
milk | 560 | 86 µg |
Cockle | 50 | 80 µg |
Hake | 75 | 75 µg |
Sardines in tomato sauce | 100 | 64 µg |
Shrimp | 150 | 62 µg |
Herring | 150 | 48 µg |
Beer | 560 | 45 µg |
Egg | 70 | 37 µg |
Trout | 150 | 2 µg |
Liver | 150 | 22 µg |
Bacon | 150 | 18 µg |
Cheese | 40 | 18 µg |
Tuna fish | 150 | 21 µg |
Kidney | 150 | 42 µg |
Sole | 100 | 30 µg |
Plant-based foods | Weight or measure (g) | Iodine per serving |
Wakame | 100 | 4200 µg |
Kombu | 1 g or 1 leaf | 2984 µg |
Nori | 1 g or 1 leaf | 30 µg |
Cooked broad bean (Phaseolus lunatus) | 1 cup | 16 µg |
Prune | 5 units | 13 µg |
Banana | 150 g | 3 µg |
Iodized salt | 5 g | 284 µg |
Some foods such as carrots, cauliflower, corn, cassava and bamboo shoots reduce the absorption of iodine by the body, so in case of goiter or low iodine intake, these foods should be avoided.
In addition, there are also some nutritional supplements such as spirulina that can influence the thyroid gland, so if the person has thyroid-related disease it is recommended that you seek medical advice or from a nutritionist before taking any type of supplement.
Daily iodine recommendation
The following table shows the daily recommendation for iodine at different stages of life:
Age | Recommendation |
Up to 1 year | 90 µg / day or 15 µg / kg / day |
From 1 to 6 years | 90 µg / day or 6 µg / kg / day |
From 7 to 12 years | 120 µg / day or 4 µg / kg / day |
13 to 18 years | 150 µg / day or 2 µg / kg / day |
Above 19 years | 100 to 150 µg / day or 0.8 to 1.22 µg / kg / day |
Pregnancy | 200 to 250 µg / day |
Iodine deficiency
Iodine deficiency in the body can cause goiter, in which there is an increase in the size of the thyroid, as the gland is forced to work harder to capture iodine and synthesize thyroid hormones. This situation can cause difficulty in swallowing, the appearance of lumps in the neck, shortness of breath and discomfort.
In addition, iodine fata can also cause disorders in the functioning of the thyroid, which can result in hyperthyroidism or hypothyroidism, conditions in which hormonal production is altered.
In the case of children, iodine deficiency can cause goiter, cognitive difficulties, hypothyroidism or cretinism, since neurological and brain development can be severely affected.
Excess iodine
Excessive iodine consumption can cause diarrhea, abdominal pain, nausea, vomiting, tachycardia, bluish lips and fingertips.