What is the daily requirement for iodine. What foods contain iodine - its functions and consumption rates

Iodine is a micronutrient (micronutrient): the daily need for it is only 100-200 mcg (1 mcg - 1 millionth of a gram), and over the course of a person’s entire life, they consume 3-5 g of iodine, which is equivalent to the contents of one teaspoon.

There is no consensus among researchers on the question of the amount of iodine we need. Some experts believe that a person's daily need for iodine is about 50-60 mcg. Other experts refute these data, citing the figure 200 mcg.

There is information that says that the body's need for iodine is determined by body weight and is 2-4 mcg per 1 kg of body weight, which, for example, for an adult man can be 150-300 mcg of iodine per day. The pathological condition of the thyroid gland requires more iodine intake; it can increase to 400-500 mcg.

The daily need for iodine depends on age and physiological state (puberty, pregnancy and breastfeeding require an increase in the amount of iodine consumed). The World Health Organization (WHO) recommends the following daily iodine intakes (these guidelines were proposed in 1996):

• 50 mcg for infants (first 12 months);
• 90 mcg for young children (2 to 6 years);
• 120 mcg for school-aged children (7 to 12 years);
• 150 mcg for adolescents (12 years and older) and adults;
• 100 mcg for older people;
• 200 mcg for pregnant and lactating women.

Despite this relatively recently approved and officially disseminated information, the staff of the National Academy of Sciences (USA) only five years later managed to develop a new version of micronutrient standards. The conducted research allows us to come to the realization of the need to significantly increase the daily intake of iodine, primarily at the intrauterine stage of a child’s development and at the age of up to 2 years (the brain and cognitive functions develop most intensively in the first two years). For this period of life, it is recommended to revise nutritional standards in the direction of doubling the daily dose of this microelement.

During our lives, we “eat” at most only one teaspoon of iodine; we need it in very small quantities, but our body definitely needs it. Daily iodine intake depends on gender and age, physiological state and environmental living conditions.

Iodine (I) is an element of Mendeleev’s periodic table of chemical elements, a chemically active non-metal belonging to the group of halogens. The simple substance iodine under normal conditions is black-gray crystals with a violet metallic luster, which easily form violet vapors with a pungent odor.

Iodine plays an important role in the human body:

Regulates heat exchange processes;
- influences the mental and physical development of a person;
- necessary for normal cell metabolism, in particular for the metabolism of proteins, carbohydrates, lipids, as well as water-salt metabolism;
- normalizes thyroid function;
- regulates the functioning of the central nervous system;
- participates in the formation of tissues;
- supports and strengthens the immune system;
- enhances oxidative processes;
- improves the functioning of the cardiovascular system.

Food Sources of Iodine

The main source of iodine is iodized salt - table salt with added iodine.

Seafood is rich in iodine. Cod, sea bass, haddock, and perch are the best sources of iodine. Kelp (seaweed, a genus of the class of brown seaweed; many species are eaten) is the most common seafood plant that is a rich source of iodine.

Dairy products also contain iodine. Other good sources are plants grown in iodine-rich soil.

Daily iodine requirement

The best way to get your daily requirement of essential vitamins is to consume a balanced diet that contains a variety of foods.

1/4 teaspoon of iodized table salt provides 95 mcg of iodine. 6 servings (150-180 g) of ocean fish provide 650 mcg of iodine. Most people are able to meet their daily iodine needs by eating seafood and iodized salt from plants grown in iodine-rich soil. When purchasing salt, make sure it is “iodized.”

Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (breastfeeding) need large daily amounts of iodine. We recommend that you consult a doctor or nutritionist who can create the best personalized iodine nutrition plan for you.

Daily iodine requirement for newborns

0-6 months: 110 mcg per day (mcg/day)
- 7-12 months: 130 mcg/day

Daily iodine intake for children and schoolchildren

1-3 years: 90 mcg/day
- 4-8 years: 90 mcg/day
- 9-13 years: 120 mcg/day

Daily iodine intake for adolescents and adults

Men - ages 14 years and older: 150 mcg/day
- Women - ages 14 years and older: 150 mcg/day

Daily iodine intake for pregnant and lactating women

Pregnant and breastfeeding women require especially large amounts of iodine - more than 400 mcg. It should be remembered that part of the iodine is not excreted and is reused by the body.

Excess and deficiency of iodine in the body

Lack of a sufficient amount of iodine (iodine deficiency) can especially be observed when overconsuming food products (vegetables, fruits, herbs) that grow in places with iodine-poor soil. Many months of iodine deficiency in the human diet disrupts the formation (synthesis) of the thyroid hormone - thyroxine, which can lead to goiter or hypothyroidism. Without enough iodine, thyroid cells enlarge.

Deficiency occurs more often in women than in men, and more often in pregnant women and older children. Getting enough iodine in your diet can prevent a form of physical and mental development called cretinism (mostly seen in children as an extreme form of hypothyroidism). Cretinism is very rare because iodine deficiency is generally a fairly rare problem.

An overdose (excess) of iodine is also very rare. Very high iodine intake, in turn, can reduce thyroid function.

The upper tolerable level of iodine intake is set at 600 mcg per day

The need increases when:

pregnancy and breastfeeding (up to 200-300 mcg)

working with substances that inhibit thyroid function (up to 200-300 mcg)

Beneficial properties and effects on the body

Iodine is very important for the body - it is an essential component of the thyroid gland, being part of its hormones
(thyroxine, triiodothyronine). Hormones containing iodine stimulate growth and development, regulate energy and heat metabolism,
enhance the oxidation of fats, proteins and carbohydrates.

These hormones activate the breakdown of cholesterol, participate in the regulation of the function of the cardiovascular system, and are important for the development
central nervous system.

Iodine is a biostimulant and immunostimulant, prevents blood clotting and the formation of blood clots.

Products richest in content

Sea foods are rich in iodine: fish, seaweed, squid, shrimp, mussels.

DB	PRODUCT NAME	Iodine, I, mcg	%RSP

	Hake, Silver, fish	160.0
	“Essentuki No. 4”, mineral water	160.0
	Pollock, fish	150.0
	Navaga, Belomorskaya, fish	150.0
	Haddock, fish	150.0
	Blue whiting, fish	135.0
	Cod, fish	135.0
	Yolk, dry, chicken egg	115.0
	Shrimp, Far Eastern, Meat	110.0
	Egg powder, chicken egg	64.0
	Perch, Sea bass, fish	60.0
	Milk, dry, low-fat, 1%, canned.	55.0
	Capelin, spring, fish	50.0
	Serebryanka, fish, chilled, frozen	50.0
	Azov-Black Sea flounder, fish, chilled, frozen	50.0
	Capelin, autumn, fish	50.0
	Zuban, fish, chilled, frozen	50.0
	Pelamide, fish	50.0
	Red eye, fish, chilled, frozen	50.0
	Trigger, Triggerfish, fish, chilled, frozen	50.0

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Iodine is lost during long-term storage and cooking. When cooking meat and fish, up to 50% is lost,
when boiling milk - up to 25%, when boiling potatoes with whole tubers - 32%, and when crushed - 48%.
When baking bread, iodine loss reaches 80%, cooking cereals and legumes - 45-65%, cooking vegetables - 30-60%.

Signs of Iodine Deficiency

We have already talked about the daily requirement of an adult for iodine, but it is worth noting that there is an upper limit. The maximum a person can consume is no more than 300 micrograms of the element per day. After exceeding the dosage, the following symptoms may be noticed:

• hyperthyroidism;
• increased body temperature;
• exhaustion;
• diarrhea;
• pigment spots on the skin;
• muscle weakness;
• skin dystrophy;
• abdominal pain;
• vomit.

As a rule, an excess of iodine occurs in those who consume an alcohol solution dissolved in water. It could even be iodine poisoning. The alcohol solution contains a huge concentration of the element. It can be taken for atherosclerosis and tertiary syphilis, strictly selecting the dosage, and first dissolve it in milk.

Signs of iodine deficiency include:

• general weakness, increased fatigue
• weakening of memory, hearing, vision
• drowsiness, apathy, headaches
• weight gain
• conjunctivitis
• constipation
• dry skin and mucous membranes
• decrease in blood pressure and heart rate (up to 50-60 beats per minute)
• decreased sex drive in men
• menstrual irregularities in women

One of the most characteristic iodine deficiency diseases is endemic goiter. The amount of iodine in food products of such areas
5-20 times less in plant products and 3-7 times less in meat than in areas with normal iodine content in nature.

In children, iodine deficiency causes retardation in mental and physical development, and their brain and nervous system develop poorly.

Signs of excess iodine include:

• increased salivation
• swelling of the mucous membranes
• lacrimation
• allergic reactions such as rash and runny nose
• palpitations, trembling, nervousness, insomnia
• increased sweating
• diarrhea

Elemental iodine is very toxic. Early symptoms of poisoning include vomiting, severe abdominal pain and diarrhea.
Death can occur due to shock from irritation of a large number of nerve endings.

Excessive intake of iodine can cause Graves' disease.

The role of iodine in our body

Before we answer the question about what the daily need for iodine is, we suggest talking about its benefits for our body. So, let's start with the fact that for the normal functioning of the body, the production of hormones is necessary. And this function is performed by the thyroid gland, which simply needs iodine to function.

Thus, we can conclude: iodine promotes the production of hormones responsible for:

• efficient metabolism;
• cell growth;
• metabolic processes (this includes lipid, protein, and water-salt);
• stable functioning of the heart and blood vessels;
• memory;
• intelligence;
• general emotional state.

Consequences of shortage

Everyone, without exception, needs to replenish the body’s daily requirement for iodine. A deficiency of an element can lead to many health problems (the most common):

• memory impairment;
• mental retardation;
• impotence;
• heart disease (for example, atrial fibrillation);
• development of cancer cells and so on.

Particular attention should be paid to pregnant women, because if there is a lack of iodine, the consequences can be very serious, including miscarriage. There are also disturbances in the mental and physical development of the child.

Concomitant disease is anemia, the characteristic features of which are:

• dizzy and headache;
• there is noise in the ears;
• weakness is observed;
• the skin is pale.

Symptoms

Let us immediately note that women are more susceptible to endocrine diseases, which can be explained by the presence of the following factors:

• menstrual cycle;
• pregnancy;
• childbearing;
• lactation.

The lack of iodine in men is less acute than in women. So, what is a person’s daily need for iodine? Let’s take an average weight of 70 kg; for this weight you need 10 mcg of iodine per day. If this condition is not met, then over time the following symptoms can be observed:

• swelling;
• daytime sleepiness;
• insomnia at night;
• constipation;
• uterine bleeding;
• impotence;
• memory deteriorates;
• vegetative-trophic changes (example: splitting of a fingernail).

Norms

Now let’s look at the question in more detail: what is a person’s daily need for iodine? The normal limits are 2-4 mcg per 1 kg of weight. This rate varies depending on age.

Our body constantly contains about 20 mcg of this element, which comes with food. This amount is used by the thyroid gland.

Checking the body's needs

Many people have probably heard about this test: make an iodine mesh on the skin and see how quickly it disappears. If it lasts a long time, then there is enough iodine in the body; if it evaporates quickly, then there is a deficiency of this element. As a rule, after this test, many begin to use iodine-containing dietary supplements, which lead to an overabundance of the element, which is also dangerous to health.

The rate of absorption of an alcohol solution of iodine does not tell us in any way about the amount of the element in the body. Only laboratory tests after consultation with an endocrinologist will help check the indicators. These include:

• urine analysis, which reveals the concentration of iodine in it;
• hormone test;
• Ultrasound examination of the thyroid gland.

Rely only on professional research, begin to act only after laboratory confirmation of the diagnosis.

Making up for the shortage

If you do not meet your daily requirement for iodine, symptoms of iodine deficiency will appear over time. The first thing you need to do is consult an endocrinologist. He orders a number of laboratory tests and, if necessary, prescribes medications. You should not self-medicate; taking iodine-containing dietary supplements unnecessarily leads to bad consequences.

• vitamins based on seaweed and sea salt;
• preparations containing organic iodine (“Iodine-Active”);
• medicines containing active compounds of potassium and iodine (“Iodomarin”).

The latter complexes are preferable, since they are more stable and have a beneficial effect on the functioning of the heart and blood composition, which can be explained by their potassium content.

Treatment of iodine deficiency should be strictly controlled by the attending physician, since drug therapy is necessary only if the situation has become pathological. In severe situations, treatment is carried out in a hospital setting, or surgical intervention is resorted to.

We have already told you what the daily requirement of an adult for iodine is, now let’s talk a little about preventing its deficiency. To do this you need to eat right. Here is a short list of useful products:

• sea ​​fish;
• seafood;
• seaweed;
• persimmon;
• banana;
• tomatoes;
• mushrooms;
• beet;
• walnuts;
• celery;
• potato;
• cauliflower;
• radish;
• cranberry;
• beans;
• eggs;
• liver, etc.

If you choose and balance your diet correctly, you will never have problems with the thyroid gland, and as a result, there will be no iodine deficiency.

In fact, there are not so many of them. The first and very important rule is to replace regular table salt with iodized salt. What is it for? Just one kilogram of this product contains about fifty milligrams of iodine, which is easily and fully absorbed by the body.

Secondly, with mild iodine deficiency, drug therapy may not be used. At the same time, during each meal it is necessary to consume foods rich in the element.

Sample menu for 1 day

To meet the daily iodine requirement, adults need to eat properly. Here is a sample menu for one day, which is suitable for those who suffer from mild iodine deficiency:

• For breakfast, you can prepare a salad with carrots and tomatoes, which is complemented by a delicious omelet with celery.
• For lunch - broccoli soup (it is better to make it thicker), for the main course - a salad of fresh beets, walnuts, liver with mushrooms.
• For an afternoon snack, treat yourself to persimmons and yogurt.
• Dinner can be sumptuous with sea fish fillet and stewed cabbage or beans.

Iodine supplied with food and water in the form of salts of hydroiodic acid - iodides, is absorbed in the upper parts of the small intestine, from where it passes into the blood plasma and is absorbed by the thyroid gland. Daily requirement:
Children under one year - 50 mcg.
Children from 1 year to 6 years – 90 mcg.
Children from 7 to 12 years old - 120 mcg.
Adolescents from 12 years to 16 years – 140 mcg.
Adults from 16 to 60 years old – 150 mcg.
Pregnant and lactating women – 200 mcg.
People over 60 years old - 100 mcg.

The daily human need for iodine is approximately 3 mcg per 1 kg of body weight. In conditions of very high and low ambient temperatures, with a lack of oxygen, this need increases. Large doses of iodine, already 2-3 grams, are deadly to humans, but this only applies to the pure element iodine. Inorganic iodine salts - iodides - are completely harmless. Even if after taking a large amount of iodides the concentration of iodine in the blood increases 1000 times, then after 24 hours it will return to normal. Conventionally, it is believed that you need to consume 1 teaspoon of iodine throughout your life.

To quickly get your daily requirement of iodine, take 5 apple grains, chew them well, and then swallow.

Every informed person knows how much nutrition and environment influence his health and tries to prevent the adverse effects of the external environment on his body. The iodine content in food, as they say, leaves much to be desired. This may manifest as an enlarged thyroid gland (endemic goiter). Regular use of iodine-containing foods and saturation of your diet with them will significantly resolve the issue of providing the body with a sufficient amount of iodine.

PRODUCTS	Iodine in mcg per 100 g of edible part of the product
Sea kale
Cod liver
Squid
Haddock
Saida
Salmon
Flounder
Hake
Pollock
Sea bass
Smoked mackerel
Cod
Boiled shrimp
Salted herring
Raw oysters
Halibut
Tuna
Pink salmon
Catfish
Chicken egg
Champignon
Pork
Dairy	10 - 15
Beans
Spinach
Beef
Peas
Garlic
Grape
Beet
Carrot
Cabbage
Potato
Tomatoes
Rye bread
White bread
Chickens
Som
Apricots

The leader in iodine content in food products can easily be called seaweed (kelp), an edible seaweed. Iodine is contained in it along with vitamins and other important microelements, such as potassium, bromine, magnesium; as a result of this proximity, it is more easily absorbed by the body and removed from it more slowly. Laminaria also helps improve stomach function and increases the protective abilities of the human body.

Iodine is necessary for the functioning of many processes in the human body, but the main role is played by the functioning of the thyroid gland.

Scientists have conducted a number of studies in which they found a direct relationship between a lack of microelements and poor development of mental abilities.

Napoleon also examined his soldiers for the presence of goiter in order to eliminate stupid men during the initial periods of service.

According to WHO (World Health Organization), deficiency of this mineral occurs in a third of all inhabitants of our planet.

The microelement is essential because it is not produced in the human body, so it is necessary to regularly eat foods high in it.

A healthy adult body contains an average of about 30 mg. iodine, which performs many important functions:

• It is included in the hormones produced in the thyroid gland.
• It has a direct effect on the functioning of the central nervous system and the brain in particular.

It has a beneficial effect on mental recovery and has a calming effect.

• Participates in the processes of growth and development of organs and tissues, including in cellular biochemical processes.
• Strengthens the immune system and keeps it in good shape during epidemics.
• Serves as prevention against the formation of atherosclerotic plaques.
• Serves as protection against excessive radioactive exposure.
• The trace element helps dissolve fatty acids, helping to get rid of cellulite, restores nail and hair growth, and also strengthens tooth enamel.

During blood circulation, iodine from the blood penetrates into weak microbial cells, neutralizing them and killing them. At the same time, passing through the thyroid gland, even the most persistent viruses become weakened and soon die on their own.

The main part of iodine is included in the functioning of the thyroid gland, which regulates many metabolic processes in the body. By being included in thyroxine and triiodothyronine, the mineral stimulates the synthesis of ATP, accordingly participating in phosphorylation processes.

Thus, the thyroid gland participates in general metabolic processes. With a deficiency of a microelement, serious complications in the patient’s health can occur, including mental retardation and the appearance of endemic goiter.

On average, an adult’s body should receive 160 mcg of mineral per day.

However, under stressful factors, such as increased sports activity, gestation or breastfeeding, it is necessary to almost double its intake from food.

During pregnancy, iodine affects the development and health of the baby, reducing the risk of serious genetic pathology.

Elements that interact with iodine

A trace element can influence the absorption of certain vitamins and minerals from the intestines, so it is important to know which elements are synergists and which antagonists of iodine.

In the human body, all elements interact with each other, helping or stopping the functioning of vital processes. With normal absorption of a mineral, over the course of a lifetime, less than a teaspoon of this element enters the body.

It reacts quite calmly to other chemical elements, but some substances affect its absorption.

Due to the fact that iodine belongs to the chemical category of halogens, it is prohibited to combine it with bromine, chlorine and fluorine, since such elements have the ability to displace the mineral from any chemical reactions and organic compounds.

Therefore, when drinking drinking water treated with chlorine or using medications containing bromine, the absorption of iodine in the body is practically zero.

In addition, lithium is an antagonist of the microelement, which inhibits the functioning of the thyroid gland, and iodine, in turn, increases the side effect of lithium use.

The mineral in the human blood in the thyroid gland is not able to function normally in the absence of selenium.

However, their high concentration leads to the opposite result. Therefore, it is necessary to follow the exact recommendations of doctors before taking dietary supplements containing different groups of elements.

Daily iodine requirement

A vital microelement takes part in many metabolic and regulatory processes.

The norm for an adult is 20 mg throughout the body, with more than half of it concentrated in the thyroid gland. Iodine is also deposited in the lungs, muscles, and hematopoietic organs, and a small part remains on the skin and hair.

The maximum concentration of a mineral that can enter the body during the day is 1 gram; if this threshold is exceeded, it can cause a toxic reaction. The daily need for iodine differs for different age categories and depends on gender, weight and a number of other factors.

• In infancy, from birth to two years, it is enough to give the baby 50 mcg of the mineral.
• By the age of 12, a child’s body should receive at least 110 mcg of iodine every day, which is beneficial for mental development and relieves fatigue during heavy physical activity.
• In the female body, the norm for microelement intake is approximately 140 mcg.

However, this figure can vary greatly depending on where a person lives and what is included in his diet.

With the right diet, which combines foods with different microelements, vitamins and minerals, the body receives a sufficient amount of iodine necessary for normal life.

During pregnancy, the concentration of daily mineral intake should increase on average at least twice. This is necessary in order to provide the child with minerals and increase the supply of oxygen to newly formed organs and tissues.

• Men are recommended to eat 150 mcg daily. mineral, also based on your diet and area of ​​residence.

It should be borne in mind that the use of certain dosage forms that can inhibit the absorption of iodine into the blood can cause a deficiency of the mineral in the body.

Lack of mineral in the human body

A small and untimely intake of the mineral into the blood can cause serious physiological disturbances in metabolic processes and in general human health.

The main reasons contributing to the development of hypothyroidism are:

1. Varied diets and poor nutrition based on foods that do not contain iodine in the required quantity;
2. Changes in the functioning of metabolism, that is, any chronic diseases;
3. High radioactive natural background;
4. Poor environmental conditions, air pollution and chlorinated water;
5. Allergic diseases.

According to WHO, 18–20% of all inhabitants of the Earth have iodine deficiency in their bodies. The consequences of this can be very serious:

• congenital developmental pathologies, the birth of children with congenital deformities and genetic diseases;
• lag in all parameters in mental and psychological development;
• diseases of the thyroid gland and the appearance of endemic goiter;
• increased cholesterol levels in the blood, which contributes to the formation of atherosclerotic plaques, resulting in an increased risk of myocardial infarction and stroke;
• the occurrence of cancerous tumors.

The main symptoms by which a lack of a microelement in a person’s blood can be determined is weakness in the body; nervous breakdowns and regular depressive states; disorders of the thyroid gland.

It used to be that you could test your body's iodine levels at home. To do this, just apply a couple of lines of iodine pharmaceutical solution to the skin in the wrist area and leave it overnight. If no brown lines are found in the morning, it means that the body needs additional supply of the mineral through medications or dietary supplements.

However, this is a misconception, since with even a slight increase in body temperature, the stripes disappear faster.

To correlate the normal intake of iodine in the body, doctors prescribe a special diet based on foods with a high concentration of the mineral, as well as certain medications and mineral supplements.

Dosage forms that replenish iodine deficiency

Currently, several of the most effective medications are used that can replenish a patient’s severe lack of the mineral in a short period of time.

In pharmacies you can find natural sources of iodine, such as dried kelp and fucus. They are sold in capsule packaging, each containing about 50 mcg. microelement.

Among the dosage forms prescribed by specialists are:

This drug is used more often for the treatment of the thyroid gland and as a prevention of iodine deficiency. It is recommended to be used from early childhood; it is absolutely safe for expectant and nursing mothers.

• Antistrumin.

Prescribed for iodine deficiency in the natural environment, especially in northern and foothill areas. It prevents the development of endemic goiter and replenishes the necessary concentration of the mineral in human blood.

Before you start taking medications and dietary supplements containing large amounts of trace elements, you must consult your doctor, otherwise an overdose of iodine in the body may occur.

Excess of trace elements in the blood

Most often, excess concentrations of the mineral in the body can be found in iodine producers in natural conditions.

If more than 400 mcg of iodine enters the body daily, it causes a toxic reaction and leads to serious developmental disorders. The main symptoms of mineral poisoning are mainly difficulty breathing and drying out of the mucous membranes in the mouth and nasal cavity, which may result in:

1. Runny nose and expectorant cough;
2. Watery eyes;
3. Swelling of the salivary glands, resulting in uncontrolled increased salivation;
4. Acute inflammation of the eyes in the form of conjunctivitis, cataracts;
5. The appearance of a metallic taste in the mouth;
6. Gag reflex and constant nausea;
7. Dizziness and confusion;
8. Constant feeling of thirst.

If there is an excess intake of iodine in the body, specialists prescribe complex therapeutic actions aimed at eliminating the symptoms of the disease.

Often in such cases, medications are prescribed that inhibit the absorption of the mineral into the blood, which contain its substitutes, for example, chlorine or fluorine.

Foods with the highest iodine concentrations

The richest foods in terms of the amount of mineral per 100 grams are the gifts of nature, in particular seaweed and seafood. Therefore, residents of islands or coastal areas practically do not have iodine deficiency.

Among all the diversity, one can distinguish plant and animal sources of the mineral in nature.

However, during heat treatment, in unnatural and chemically processed food, the concentration of microelements and vitamins sharply decreases.

With proper preparation of your daily diet, you can compensate for the lack of iodine in the body without additional medicinal sources.

The mineral evaporates during high heat treatment, so it is recommended to cook or stew all products.

For example, seafood contains about 400 mcg. mineral per 100 grams, but only a third can be absorbed by the body after treatment. Only about 10 mcg is concentrated in milk and dairy products. microelement.

Plant sources of iodine are:

• seaweed or seaweed;
• walnuts hold the record for iodine content, especially in their green young peel;
• among vegetables, potatoes are rich in minerals,
• Greens and mustard seeds;
• Swede.

It is believed that the products presented contain certain compounds that block the production of thyroxine and triiodothyronine. For example, when eating soy, the thyroid gland can increase more than 5 times; accordingly, the need for the microelement will increase several times.

Table of foods - where iodine is found

№	Product name	Iodine, mg/100g	% of the daily value per 100g.
1	Kelp	2500,0-3600,0	2033,3
2	Beans	32,7	21,8
3	Parsley (greens)	4,3-47,0	17,1
4	Spinach	15,9-20,8	12,2
5	Arugula	8,0-25,0	11
6	Sorrel	8,0-22,7	10,2
7	Pumpkin seeds	12,0-18,0	10
8	Garlic greens	14,5	9,7
9	Beans	12,10-16,30	9,5
10	Soybeans	8,20-19,70	9,3
11	Durum wheat	11	7,3
12	Celery (greens)	7,5-13,9	7,1
13	Pistachios	10	6,7
14	Cheremsha	9,3-10,1	6,5
15	Rye	9,3	6,2
16	Tarragon	9	6
17	Coriander (cilantro)	9,0	6
18	Basil	9,0	6
19	Salad	8	5,3
20	Soft wheat	8	5,3
21	Oats	7,5	5
22	Barley	5,0-8,9	4,6
23	Sunflower seeds	6,8	4,5
24	Millet	4,5-6,1	3,5
25	Corn	5,2	3,5
26	Unpolished brown rice	2,9-7,2	3,4
27	Buckwheat	5,1	3,4
28	Dill	2,3-5,5	2,6
29	Dried apricots	3,4	2,3
30	Chives	0,65-5,2	2

Iodine is a very useful and essential mineral necessary for the normal functioning of a healthy person. Therefore, it is necessary to include foods rich in the mineral in your diet every day to prevent the occurrence of iodine deficiency.