A trace element that is important to everyone: how to replenish its reserves in the body?

One of them is iodine, which helps maintain the normal functioning of many vital functions of the body and, according to the Institute of Life Sciences and Education, helps strengthen immunity, which is especially relevant during a pandemic. So, how important is iodine for our body, what are the benefits of iodine 5 and how to replenish the reserves of this trace element?

Iodine is important for many bodily functions

Iodine is one of the most important trace elements in humans, but it is not produced by the body itself. As a result, we get all of our iodine stores from food or food supplements. However, statistics show that one in three Lithuanians does not get enough iodine, according to a press release.

However, iodine deficiency is not necessarily easy to detect. This is because the signals sent by the body about the deficiency of this trace element can be related to other causes. For example, some of the symptoms of iodine deficiency (fatigue or weakness) are often ruled out by a busy schedule or a fast pace of life. However, it is the iodine that has five benefits, as it helps maintain normal energy metabolism and the functioning of the nervous system. In addition to the normal production of thyroid hormone and thyroid function, cognitive function and the condition of the skin.

Therefore, if a person is bothered by drowsiness, irritability and nervousness, the feeling of reduced ability to work and concentration, it may be a sign of iodine deficiency. Iodine deficiency can also be caused by dehydrated skin, weak and cracked hair, and weight gain due to slower metabolism.

Breathing the beach air is not enough

Although iodine is a vital trace mineral for the human body, it is often unsuitable. The recommended daily allowance of iodine for an adult is 150-200 µg, but the Lithuanian population receives on average only one fifth of this amount, or about 30 µg. It is important to note that the recommended daily intake of iodine for pregnant and lactating women is even higher: 220 µg.

In addition, it must be borne in mind that the body never absorbs all the trace elements in food products. Therefore, to ensure sufficient iodine content, it may be necessary to consume more sources of this trace mineral than the iodine content indicated on the product label. In other words, eating a piece of fish doesn’t necessarily satisfy the need for the item.

The absorption of iodine from food is also inhibited by nitrates, which are often contaminated in vegetables, and chemicals such as thiocyanate. It is found in cigarettes and some food plants. Therefore, to ensure a sufficient amount of iodine, it may be necessary to consume even more products containing it. Trace elements such as selenium and manganese, which are necessary to convert the passive hormone T4 into an active and essential thyroid function T3, are also crucial for the absorption of iodine. Therefore, to replenish iodine reserves, it is important to take these trace elements into account as well.

Many have probably heard that iodine can be obtained by breathing coastal air. While this is true, it should not be assumed that spending the next weekend by the sea will provide the body with the iodine it needs. Even after spending a long time by the sea, the body can absorb only 2-3% from the air. Recommended daily intake of iodine.

So where do you get the rest of the iodine? Mainly from food, but for this purpose products rich in iodine should be included in the diet.

Most of the iodine in shellfish

The highest levels of iodine are found in shellfish and fish, and seaweed is second to none in this regard. One hundred grams of seaweed can be 2 to 10 times the recommended daily amount of iodine. Unfortunately, seaweed is not a frequent guest in the kitchen of many Lithuanians, so we must look for other sources of iodine.

Sea fish such as haddock, plaice or cod are perfect for this. After eating 60-130 g of such fish, you can get the recommended daily amount of iodine. To get iodine, it is also worth eating sea bass, mackerel, hake or herring. One hundred grams of redfish provide about 66 percent, the corresponding amount of mackerel – 49 percent, hake – 23 percent, and herring – 20 percent. Recommended daily intake of iodine.

You can also replenish your iodine stores by drinking water that contains iodine. In this sense, Lithuania is lucky: our country probably has the only well in Europe that contains iodine naturally. It produces and sells mineral water at points of sale, allowing the body to obtain much-needed iodine. Water in general is extremely important for many vital processes in the body, and almost all chemical and biological reactions in our body take place only due to water, it is recommended to drink a lot. Therefore, if possible, it is worth choosing such water, which can also replenish iodine stores in the body.

As for natural sources of iodine, it is also necessary to mention iodized salt, which contains about 284 µg of iodine per teaspoon. Although iodized salt is gaining popularity, not everyone still considers it in the right conditions. This is important because the iodine evaporates. Therefore, iodized salt must be stored in airtight containers. Also, iodized salt is best poured over ready-made foods, because iodine is also lost during cooking or baking.

Iodine is also present in some dairy products and vegetables.

Iodine is also found in some dairy products, such as about 29 percent per 100 grams of ice cream. Recommended daily intake of iodine. This means that more than 5 servings of ice cream should be consumed per day to ensure the adequate amount of iodine. Such tactics might attract grooms, but they might not necessarily be good for your health.

As a source of iodine, hard cheddar cheese is also worth mentioning, the 357 g of which would guarantee the total recommended amount of iodine per day. Of course, it is almost impossible to eat that much cheese a day, but cheddar cheese is most often chosen as an ingredient in a variety of dishes.

Some iodine is also present in milk and sour milk (6-8% of the recommended daily allowance). However, to significantly replenish the iodine stores of these products, milk or sour milk should be consumed in large glasses.

Iodine can also be obtained from eggs (13% of the recommended daily allowance), hazelnuts (11% of the recommended daily allowance) or soy (11% of the recommended daily allowance) and some other products. The amount of iodine in vegetables largely depends on the soil in which they are grown. However, in general, the iodine content in vegetables is not very high. A little more of this important trace mineral is found, for example, in peas (13% of the recommended daily amount) and in broccoli (10% of the recommended daily amount).

When choosing these and other sources of iodine and to obtain a sufficient amount of this trace element, it is also always very important to take into account the basic rules of nutrition: diversity, balance and moderation. Only by following them and responding in a timely manner to the signals sent by the body, the body can receive all the necessary substances.