10 reasons to eat more iodine and how to get ;
Iodine is an essential for the proper functioning of the body element. Although not required in large quantities, deficiency of this substance can have many adverse health effects. We usually associate with iodine thyroid health. In fact, it is a constituent of thyroid hormones, but other pituitary, hypothalamus glands – thymus, adrenal glands and the ovaries -. You also need this trace element
Iodine is particularly important for brain development in the fetus and newborn. In fact, iodine deficiency in the mother during pregnancy and breastfeeding is the number one cause of preventable mental retardation in children. Due to the higher levels of awareness and policy iodized salt, iodine deficiency severe is now rare in developed countries.
However, the cut in salt intake and modifications healthy diet could put you at risk of developing mild iodine deficiency. Exposure to more reactive halogens such as fluorine, chlorine, bromine and may reduce iodine reserves as they compete with her. Many foods, especially cruciferous vegetables, called goitrogens, as they prevent the absorption of this trace element food.
Have sufficient stores of iodine in the body is essential for good health. If you are not convinced, take a look at some of the health benefits of iodine.
1. Iodine optimizes thyroid function
Iodine is necessary for the synthesis of thyroid hormones T3 and T4 because they carry iodine. Not having enough thyroid hormone result in a condition called hypothyroidism, which has symptoms like lethargy, weight gain, poor concentration, cramps, dry skin, and fatigue.
Iodine deficiency can cause enlargement thyroid gland , which is the condition commonly known as a goiter. The inclusion of sufficient iodine-rich or iodized salt in the diet helps improve thyroid function and prevent goiter and hypothyroidism food amounts.
2. Iodine increases the metabolic rate and energy levels
The thyroid gland controls how the energy is obtained foods. Low levels of thyroid hormones reduce metabolic rate, or the rate at which calories are burned and energy is released to the body’s functions. heart rate and body temperature is reduced, digestion and absorption of food slows down, and affects sleep cycles.
When the lack of thyroid hormone prevents burning calories stored as fat in adipose tissue. Therefore, a lower metabolic rate is associated with weight gain and inability to lose weight.
Increased intake of iodine helps the thyroid gland produce sufficient amounts of thyroxine and triiodothyronine that increase heart rate and body temperature. More calories are burned for energy available for physical activity and metabolic functions.
3. Iodine protects the thyroid
iodine deficiency occurs in increased oxidative stress due to high concentrations of peroxide hydrogen in the thyroid gland. In addition to help produce hormones that use some of the reactive ions, iodine protects against free radicals by acting as an antioxidant.
Low levels of iodine are associated with an increased risk of thyroid cancer. You can protect the thyroid gland, ensuring adequate dietary intake of iodine.
4. The iodine detoxifies the body
Iodine supplements are known to increase the excretion of heavy metals such as lead, mercury and cadmium in urine. This is a relatively immediate availability of iodine response, since these metals begin to appear in the urine in a day or two to take iodine.
higher levels of iodine displace fluorine and bromine from body tissues and help in removing the body, but is a much slower process to take several months to 2 years .
5. Iodine is essential for healthy skin, teeth and hair
Iodine is important in the formation of the skin and teeth and hair growth. Twenty percent of iodine in the body is in the skin. Should communicate the importance of this element for the normal functioning of the skin. Lack of iodine causes your thick skin and sweat glands become unable to produce sweat.
Iodine deficiency retards hair growth and may even accelerate baldness and gray hair in severe cases. If you find your hair growing much slower than usual or find thin patches could be due to a mild iodine deficiency. The increased intake of iodine can solve the problem.
6. Iodine improves reproductive health and fertility
Iodine is essential for the normal development of the reproductive system. It plays a specific role in the maturation of sex organs. Iodine deficiency affects female fertility in more ways than one. hormonal insufficiency, anovulatory cycles, increased risk of abortions in the first trimester, gestational hypertension and stillbirths are the possible results of iodine deficiency in women. Tests for iodine deficiency and increased iodine intake may help to have a successful pregnancy.
The prognosis for babies born to mothers with iodine deficiency is grim. It can cause mental and physical retardation stunted growth. Brain development seems to be most affected by iodine deficiency.
deficiency in the mother can lead to congenital thyroid insufficiency of the child, which may progress to cretinism if left untreated. Eating a diet rich in iodine or iodine supplements during pregnancy and lactation can promote the health of the mother and baby and avoid unnecessary complications.
7. Improves cognitive function and fine motor skills in children
Children born with congenital hypothyroidism or born to mothers deficient iodine during the gestation period may benefit from supplements of iodine from early childhood onwards. However, many children with decreased cognitive function due to mild iodine deficiency often goes unnoticed, especially in areas prone to goiter. Statistics have shown significantly lower IQ in these children.
The addition of iodine addition to your diet has been shown to improve their learning potential, concentration, and visual and motor coordination.
8. Iodine increases immunity
iodo has specific functions in the immune system functioning. The antimicrobial activity of iodine is strong and immediate, and powerful too. Iodine is antibacterial and antiviral. Even today, iodine solutions are used topically to disinfect wounds and to prepare the body parts for surgical procedures.
Iodine can also work from the inside to kill pathogens and cancer cells. selective apoptosis of cancer cells in the thyroid and breast cancer is induced. Helicobacter pylori is lower populations in the intestine. These bacteria are associated with stomach cancer. It can offer you protection against vaginal infections and cold viruses and flu.
9. Iodine prevents fibromyalgia
Iodine is necessary for the proper functioning of muscle tissue. It is why 32 percent of the stores of iodine in the body is concentrated in the muscles. Depletion of this element causes musculoskeletal problems like fibromyalgia. This disorder is characterized by muscle pain for no apparent reason. It is often accompanied by mood swings, sleep problems and severe fatigue.
iodine appears to have a protective effect against fibromyalgia . Increasing iodine intake has been found to reduce symptoms of this condition.
10. Iodine can protect against many cancers
The anti-cancer property of iodine has been shown by clinical and laboratory studies, and epidemiological evidence. Increased incidence of cancer seen in areas where goitre is common. This is especially true in the case of stomach cancers, breast and thyroid. Disease mortality is also higher in these populations.
Other types of cancer associated with low levels of iodine are ovarian cancer, endometrial cancer, colorectal cancer and prostate cancer. Iodine deficiency and hypothyroid state precipitates could be the reason for the increased risk.
iodine therapy has been shown to reduce mortality and improve outcomes when administered with other cancer treatments. The strong antioxidant property of iodine ions could be one of the reasons for his property against cancer.
Symptoms of iodine deficiency
is not easy to recognize mild iodine deficiency because their symptoms as weight gain, low energy level, constipation, slow hair growth, irritability and depression can be attributed to any number of reasons. Moderate to severe deficiency may precipitate fatigue, abnormally high weight gain, low fertility, uncharacteristic baldness, thick skin, goiter, cognitive impairment and mental retardation.
How to get more iodine in their diet
severe iodine deficiency is not as common as it used to be a hundred years ago, but if you suspect that you are not getting enough or suffer from many of the symptoms of mild deficiency, you should try to include iodine-rich foods in your diet. Supplements are usually unnecessary. You should not take iodine supplements without the supervision of a physician.
Seafood is the best source of iodine, because sea water has a high content of iodine. That’s why goiter has been a problem of the inner and mountain areas before the iodization of salt became a common practice.
Some of the best sources of iodine are:
- Seafood – fish, shrimp, lobsters, clams, oysters
- marine plant – algae, seaweed, kombu, dulse
- Animal protein – eggs, dairy products, turkey
- wet fruits bananas strawberries, plums, blueberries
- Vegetable – spinach, chard, turnip greens, nder sesame seeds, beans, soya beans, potatoes
How much iodine you need?
The recommended daily dose of iodine recommended in the US is 150 mcg (micrograms) per day for adults. pregnant women and nursing mothers to obtain larger amounts, 220 mcg and 290 mcg, respectively is recommended. Many nutritionists believe that is the indispensable minimum requirement and recommended greater amounts.
The Japanese traditionally have high amounts of iodine in their diet due to regular consumption of algae. The average consumption is about 13 grams. extremely low levels of breast, ovarian and endometrial cancer in women and prostate cancer in men, attributed his diet high in iodine.
Even if you do not go as high as the Japanese in iodine levels, most people can benefit from 3-5 mg a day of this element.
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