The normal function of thyroid gland, which synthesizes thyroid hormones, is maintained by a principal trace element, Iodine. One should ensure adequate intake of dietary iodine as it helps to perform various vital body functions such as the calcium homeostasis, detoxification, growth and development of body, and in the regulation of normal cellular metabolic rate. Inadequate intake of dietary iodine results in iron deficiency, with wide range of symptoms like hypothyroidism accompanied by swelling of the thyroid (goiter), lethargy, fatigue, suppressed immune function, slow metabolism, autism, depression weight gain, and anxiety to include a few. Hence, recommended intake of dietary iodine is vital for the regulatory function of thyroid gland. Read on to know the iodine rich foods that can boost the function of thyroid gland by increasing the iodine levels in the body, thus preventing various manifestations of thyroid disorders.
Kelp
In general, the richest iodine source includes any type of seafood as the seawater is rich in iodine content. Kelp is one among the most edible seaweeds and vegetables that are rich in iodine levels. Kelp is commonly sold in the grocery stores or supermarkets in Asia. It is available in either fresh form as kombu or as a dried variety. Dried kelp can be cooked after soaking it in water for some time. It can be either taken as a salad or a side vegetable.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
Watercress
An oldest leafy vegetable that has been used from olden era is watercress. Sprigs of watercress make an abundant source of iodine and can be used to garnish various dishes. Besides containing iodine, watercress contains many healthy nutrients like potassium, beta carotene, vitamin c, magnesium, B vitamins, vitamin k and calcium. Additionally, watercress is the richest iodine containing plant source and is thus recommended for people on a vegetarian diet.
Sea vegetables
The sea is considered as a biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
The iodine level in milk products depends on the cow's dietary intake of iodine, similarly as eggs. It is also reported that the seasonal variations can affect the iodine level of milk as the milk produced by the cow during summer contains lesser level of iodine than during winter. In fact, an average level of iodine in a cup of milk can range from between 58 and 116 mcg. Also, the milk produced by the sheeps and goats contains higher level of iodine than cow's milk. One of the richest iodine sources among dairy products is mozzarella cheese. Other iodine rich sources of probiotic products include cheese, yoghurt, butter milk and ice cream, to mention a few. Moreover, the iodine level can depend upon the source and form of dairy product.
Foods fortified with iodine or iodized salt
According to research, one can obtain recommended iodine through diet by the consumption of iodized foods and salt. The national salt iodination standards have been set up by the WHO and various other health organizations in many countries to supply iodized salt. Iodizing salt is extremely cost effective and can be included in any dish. Most importantly, it helps to prevent the dietary iodine deficiency. UNICEF claims that iodized salt has been taken in about 66 percent households all over the world.
Kelp
In general, the richest iodine source includes any type of seafood as the seawater is rich in iodine content. Kelp is one among the most edible seaweeds and vegetables that are rich in iodine levels. Kelp is commonly sold in the grocery stores or supermarkets in Asia. It is available in either fresh form as kombu or as a dried variety. Dried kelp can be cooked after soaking it in water for some time. It can be either taken as a salad or a side vegetable.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
Watercress
An oldest leafy vegetable that has been used from olden era is watercress. Sprigs of watercress make an abundant source of iodine and can be used to garnish various dishes. Besides containing iodine, watercress contains many healthy nutrients like potassium, beta carotene, vitamin c, magnesium, B vitamins, vitamin k and calcium. Additionally, watercress is the richest iodine containing plant source and is thus recommended for people on a vegetarian diet.
Sea vegetables
The sea is considered as a biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
The iodine level in milk products depends on the cow's dietary intake of iodine, similarly as eggs. It is also reported that the seasonal variations can affect the iodine level of milk as the milk produced by the cow during summer contains lesser level of iodine than during winter. In fact, an average level of iodine in a cup of milk can range from between 58 and 116 mcg. Also, the milk produced by the sheeps and goats contains higher level of iodine than cow's milk. One of the richest iodine sources among dairy products is mozzarella cheese. Other iodine rich sources of probiotic products include cheese, yoghurt, butter milk and ice cream, to mention a few. Moreover, the iodine level can depend upon the source and form of dairy product.
Foods fortified with iodine or iodized salt
According to research, one can obtain recommended iodine through diet by the consumption of iodized foods and salt. The national salt iodination standards have been set up by the WHO and various other health organizations in many countries to supply iodized salt. Iodizing salt is extremely cost effective and can be included in any dish. Most importantly, it helps to prevent the dietary iodine deficiency. UNICEF claims that iodized salt has been taken in about 66 percent households all over the world.
About the Author:
Being the organizer of Biosanes Weight Loss Mrs. Clark appreciates bringing wellness facts and strategies for the world. If you desire for more information regarding the article coupled with other health-related strategies. click to read more
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