Iodine in the human body plays a crucial role. In the table of D. I. Mendeleev, he stands at number 53. Its biological component is very strong.

The role of iodine in the human body

This element is involved in the formation of the most important thyroid hormones for humans, which are responsible for the proper growth and development, for the metabolic processes involved in the functioning of our body. The chemical trace element iodine in the human body is required in a strictly defined quantity for the proper development and functioning of the thyroid gland. You can get the necessary portion of this element only from the outside. Therefore, it is important to know what food is rich in them.

Occurrence of iodine

Iodine was first discovered in 1811 by B. Courtois, a French chemist. He began to heat seaweed with sulfuric acid, thus a new element of the periodic table was obtained. Iodine, as a chemical element, the rarest on the planet. Its share is 4 * 10 -5%. Despite this, he is found everywhere. Especially a lot of it in the seas, in the waters of the ocean, in the air of coastal zones. The highest concentration of iodine is in seaweed.

Iodine function

Promotes the normal functioning of the thyroid gland;

Participates in energy metabolism;

Affects maintaining optimal body temperature;

Responsible for fat and protein metabolism;

It is necessary for the growth and development of the body;

Affects the stable state of the nervous system.

The role of iodine in the human body is difficult to overestimate. It affects the mental activity of the body, healthy skin, teeth, hair, nails. It is extremely important for the healthy growth of children, helps to develop mental abilities. Efficiency at the same time increases, excessive irritability decreases.

A child who has not received iodine in the womb will have developmental deficiencies in various organs. In the future, such children often suffer from developmental delays and neuropsychiatric abnormalities. With the usual size of the thyroid gland and a slight change in hormones, it is very difficult to determine the disease of goiter. If symptoms such as: headache, general malaise, chest pain, decreased emotional background, and this is not associated with another disease, should be examined by an endocrinologist.

Iodine deficiency

Iodine deficiency mainly affects those regions that live far from the marine climate. In Russia, this is approximately 70% of the total area of \u200b\u200bthe country. People need to independently monitor the consumption of food containing iodine. The value for the body is enormous. Therefore, it is very important to know which foods contain iodine. Especially for pregnant women and children. If the body lacks it, then goiter grows, the gland becomes large.

Manifestations of iodine deficiency:

Infertility;

The risk of miscarriage;

Child lag in development;

The risk of cancer of the gland;

Congenital pathology.

Signs of iodine deficiency

1. Endometric goiter.
2. Lack of performance.
3. Fast fatigue.
4. Feeling irritable.
5. Hypotheriosis.

A simple test will help to determine if iodine is present in sufficient quantities in the human body. In the evening, after wetting a cotton swab with its alcohol-containing solution, apply strips to a small area of \u200b\u200bthe body. In the morning, carefully examine the places where the solution was applied. If you find nothing there, then, accordingly, you need to urgently replenish supplies by consuming food. Well, if iodine strips remain visible on the body, then you do not need to use it additionally.

Excess iodine

Iodine in the human body is involved in many processes. If a sufficient amount enters it, then the thyroid gland functions normally. But not only its lack is dangerous for the body, but also its overabundance.

Oversaturation in the body can occur due to improper use, more precisely, the use of its substitute for an inorganic type. It is available in tablet form and as part of dietary supplements. Iodine in drugs is rather poorly absorbed by the body. Suppose, if you eat a lot of fish, seaweed, persimmons and other products containing trace elements in organic form, then the body manages to absorb it in sufficient quantities, and the residues are eliminated naturally.

Well, if you use iodine in medications, the body assimilates it completely. Because of this, a glut may occur. A disease such as hypothyroidism manifests itself. This is a disease caused by a deficiency or excess of thyroid hormones.

Also, an overdose can get a person directly involved in the extraction of this mineral. Symptoms of iodine poisoning:

Irritation of the airways;

Iododerma - a skin disease;

Salivation, lacrimation;

Runny nose, sore throat;

Taste of iron in the oral cavity;

Nausea, vomiting;

Fatigue, dizziness, tinnitus.

What foods have iodine? An interesting fact, most of them are under water. All kinds of freshwater fish, marine life, algae, shrimp and more. Most people get iodine with food. Foods rich in it can be of either animal or plant origin.

But there is another way to deliver it to the body. Through the air. The iodine content in the products cannot be compared with its concentrations in the air. Very lucky with these residents of the coastal regions. In sea air, it is contained in huge quantities.

Animal sources of iodine origin:

Fish - freshwater, marine;

Seafood - oysters, crab, shrimp, seaweed;

Dairy products - butter, milk, cottage cheese, fermented baked milk;

Chicken eggs.

Plant sources of iodine:

Fruits - persimmons, apples, grapes;

Vegetables - lettuce, potatoes, tomatoes;

Berries - currants, cranberries;

Cereals - buckwheat, rye, wheat.

The use of iodine in medicine

This trace element has been popular in medicine since ancient times, although it is rarely used in concentrated form. This is an exceptional drug with increased biological activity and comprehensive action.

It is mainly used as various medicines and preparations. Iodine is a necessary trace element for the natural functioning of the human body. In its medicinal form, it is used as an antimicrobial, anti-inflammatory agent. It also has a disinfecting effect for skin diseases, cuts, and wounds. It is used internally for atherosclerosis, a thyroid disease.

Preparations containing:

Organic iodine - a solution of 5% or 10% alcohol;

Inorganic - "Potassium Iodide", "Sodium Iodide";

Substances that break down - "Iodoform", "Iodinol";

X-ray contrast media.

Kidney disease

Pulmonary tuberculosis;

Individual intolerance to the drug.

Everyone has long known that for the normal functioning of the body, the presence of certain chemical elements is necessary. In large quantities, chemicals can cause significant harm to humans, but in very small doses, their benefits are invaluable.

This mainly concerns the glands that regulate through hormones. One of these essential elements is iodine.

Let us examine in detail what the shortage or overabundance of this microelement in the body can lead to, in which foods iodine is contained. Let's talk about everything in a simple and accessible language, without delving into medical terminology.

Surely many of our readers asked the question, what is iodine and what is its role for the body?

Note!

It is important to know that iodine is not only a means sold in a pharmacy for disinfecting and treating cuts or wounds, but also an essential microelement for the work of the human body, which we can not do without. It is he who is responsible for the normal functioning and functioning of the thyroid gland, which produces hormones that are vital for us. A healthy and properly functioning thyroid gland is a guarantee that a person will not have problems with the heart, liver and metabolic processes.

Regular intake of iodine, increases the absorption of oxygen by tissues, improves mental activity. A person becomes more energetic, more energetic, less tired. This trace element has a positive effect on the condition of hair, teeth and skin.

Iodine as a chemical element

Iodine was first detected and discovered in 1811 by the French chemical scientist Bernard Courtois. When heating the ash of seaweed, purple vapor began to stand out. It was because of the color that iodine began to be called, which in Greek means: purple.

In nature, this type of chemical substance looks like black crystals with a gray tint and metallic luster. Very quickly forms pairs with a specific pungent odor.

In the famous periodic system, Mendeleev is in group 17 and is considered a halogen. Found wide application in medicine. Iodine is a rather rare element, but it is very dispersed in nature and can be found almost everywhere.

• in sea water in the form of iodides (25 mg per ton of sea water);
• in kelp algae (2.5 g per ton of dry seaweed).

Up to 98% of all terrestrial iodine reserves are in Chile and Japan. There it is extracted from seaweed, sodium nitrate and other raw materials. In Russia, iodine is also extracted from oil drilling waters.

This rare mineral has found its application in many areas of human activity:

1. Medicine - the use of alcohol and other solutions, as an antiseptic, helps to effectively destroy the harmful flora.
2. Forensics - the detection of fingerprints on paper, such as banknotes.
3. Technics.
4. The light source is in halogen lamps, metal halide lamps.
5. Battery production is a positive electrode component in lithium-iodine batteries.
6. Laser fusion.
7. The electronic industry.

As already mentioned, iodine is a trace element and is found in animal tissues and in many plants. How much iodine is in plants directly depends on its content in the soil. Certain types of seaweed, namely kelp, fucus accumulate more than 1% of iodine.

In the human body, the iodine molecule is part of the thyroid hormones that are produced by the thyroid gland. The role of the thyroid gland is very difficult to overestimate. Thyroxine and triiodothiranine affects metabolism, growth, the development of the body.

Daily requirement depends on the condition, age of the body. All biological effects due to the action of thyroid hormones can be divided into three groups:

1. Anabolic effect - the effect on the growth and differentiation of tissues.
2. The metabolic effect is an increase in the intensity of energy production.
3. Sensitizing effects - an increase in the sensitivity of cells to the action of other hormones, in particular estrogen and catecholamines.

Iodine, as a trace element, is an integral part of the molecules of active thyroid hormones.  In the thyroid gland, T4 thyroxine is produced; it contains 4 iodine atoms.

This hormone does not have biological activity, but, getting into the peripheral tissues with a blood stream, it turns into the active hormone T3, respectively, with three iodine atoms. It is this hormone that affects practically all organs and tissues. The thyroid gland produces up to 110 mcg per day. T4

Normal production of the hormone is possible only with sufficient intake of iodine with food. In cases of insufficient intake of trace elements, the body seeks to somehow compensate for its deficiency.

First of all, a structural reorganization of the gland itself takes place and the central control of the thyroid gland, the central nervous system, namely the hypothalamus, changes. The thyroid gland evenly increases in size, or it occurs in the form of nodes. The consumption of available iodine by the body becomes more economical.

According to statistics from the World Health Organization, around the world, about 2 billion people, this equals a third of the world's population, lives in conditions of lack of iodine. In the CIS countries, there are practically no regions with a sufficient natural iodine content, both in soil and in water.

As a result, the inhabitants of these countries do not get enough iodine with food for normal living. Iodine deficiency is manifested most often by an increase in the thyroid gland - endemic goiter, a decrease in thyroid function - hypothyroidism. If children from birth suffer from this deficiency, then this contributes to the development of mental retardation or cretinism.

Congenital hypothyroidism, and a general retardation in development, both physical and mental. Iodine deficiency is extremely adverse for women of reproductive age. This leads to infertility, miscarriage or stillbirth. In rare cases, children with congenital malformations are born.

A person suffering from insufficient intake of iodine may feel the following symptoms:

1. Fatigue is associated with impaired energy in every cell of the body.
2. Decreased mood, prolonged depressed depressed mood.
3. Decreased appetite - unwillingness to eat.
4. Weight gain - despite a decrease in appetite, weight increases due to edema.
5. Disruption of the intestines, a tendency to constipation.
6. Dry skin - the skin becomes dull, thin, peeling, or even covered with horny scales.
7. Hair loss is a fairly global phenomenon and immediately becomes noticeable to the patient, hair falls out in shreds, eyebrows from the temples also thin.
8. Disruption of the cardiovascular system - low blood pressure, shortness of breath, palpitations, heart rhythm disturbance.
9. Memory impairment - this can be manifested in schoolchildren by a decrease in academic performance, distraction.
10. Frequent colds - a decrease in immunity and the attachment of various pathogenic viruses and bacterial infections.
11. Violation of the synthesis of sex hormones - this is manifested by a violation of the menstrual cycle, possible infertility in women. Violation of potency in men.
12. In severe cases, an enlargement of the thyroid gland is noticeably unarmed. In addition, an enlarged gland can compress the nerve plexuses of the neck. This is manifested by hoarseness, dry, unreasonable cough, difficulty swallowing.

Causes of iodine deficiency in the body

Global cause of iodine deficiency ,   As already mentioned, the natural uneven distribution of iodine in the water and soil on the planet serves. Of course, this problem can be solved if you settle in the coastal zone. Residents of countries and regions that live on the shores of the seas and oceans very rarely suffer from iodine deficiency. But this solution is not suitable for everyone.

In the second place is malnutrition. Eating foods that contain iodine does not cover the daily need for it. This may affect people with a low social standard of living, serving in the army, prisoners, and others.

Problems with the gastrointestinal tract often contribute to impaired absorption and absorption of iodine. Some chemical trace elements also interfere with the absorption of beneficial iodine in the intestines - these are: bromine, manganese, calcium, chlorine, cobalt.

A highly polluted environment or living near chemical plants, nuclear power plants and factories with harmful emissions can contribute to iodine deficiency. Taking medications is another important factor that provides iodine deficiency.

Who is at risk

Most of all iodine is needed for that category of people in whose body there is an active growth and development. Of course, these are women during pregnancy and lactation.

A small organism growing in a woman should not be deficient in thyroid hormones. Children, throughout their growth and development, also need more iodine.

1. Children under 1 year - require 50 mcg / day.
2. Children 2-7 years old - 92 mcg / day.
3. Children 8–13 years old 120 mcg / day.
4. Adolescents (12 years and older) and adults 150 mcg / day.
5. Pregnant and lactating 200 mcg / day.
6. Elderly 100 mcg / day.

Products that contain iodine

Fortunately, in stores we can find a sufficient number of high-quality products, thanks to which it will not be difficult to fill the daily requirement of iodine.

As already mentioned, seaweed is the leader in the amount of iodine. Kelp and fuchsia contain up to 200 mcg per 100 grams of weight. Thus, eating only 100 grams of seaweed, you can get the right amount of iodine.

Of course, one must take into account the specific taste and smell of seaweed and that not all people can eat it. In this case, manufacturers can please us with dry seaweed, which can be added to food as seasoning.

Let us dwell in more detail on which products contain a large amount of iodine.

This type of living creature, is able to accumulate iodine in its tissues. In this regard, not only fish, but also seafood are especially useful. This is not a complete list with iodine content for every 100 grams of weight:

• cod liver - 350 mcg / 100 g;
• tuna -145 mcg / 100 g;
• shrimp -190 mcg / 100 g;
• oysters - 60 mcg / 100 g;
• salmon, flounder - 200 mcg / 100 g;
• pink salmon, chum salmon - 50 mcg / 100 g.

Animal meat and dairy products

Meat and milk are also a source of iodine for the body. According to the trace element content, these products, of course, are inferior to fish, but they should not be neglected. Milk, in addition to iodine, can give your body calcium, proteins and many vitamins.

• pork meat - 17 mcg / 100 g
• beef meat -12 mcg / 100 g;
• milk - 20 mcg / 100 g;
• cheeses - 11 mcg / 100 g;
• butter - 10 mcg / 100 gr.

With modern methods of growing plants, it is impossible to say with certainty that in vegetables and fruits sold on the market, the iodine content meets some standards, but it is absolutely necessary to include these products in the diet.

• apples with seeds - 70 mcg / 100 g;
• persimmon - 30 mcg / 100 g;
• feijoa - 70 mcg / 100 g;
• beets - 7 mcg / 100 g;
• potatoes - 7 mcg / 100 g;
• carrots - 5 mcg / 100 g;
• sorrel - 3 mcg / 100 g.

This is not the whole list of products that contain iodine. ,   this also includes red caviar, buckwheat, and other types of seafood.

Foods That Have A Lot Of Iodine

Iodine deficiency leads to depressive states, loss of strength, overweight and poor brain function. So that we can avoid all these health problems, it’s important to properly compose your diet and know which foods contain a lot of iodine. Let's take a closer look at the list of foods rich in iodine.

We already know that iodine plays a dominant role for the normal functioning of the thyroid gland, and the better it works, the higher the metabolic rate in the body. Iodine also contributes to the effective burning of calories: turning them into the necessary energy, and not into harmful fat.

An irreplaceable microelement strengthens hair roots, preventing their loss, increases immunity, reduces the risk of cancer.

These conclusions were made by the World Health Organization based on data from world studies.

• It is known that the required daily intake of iodine is 150 mcg.
• And for pregnant women - 250 mcg.

The norm of iodine that we need can be obtained even when living far from the sea, it is enough to include products containing iodine in the diet, and they certainly can be found in the kitchen of every good housewife.

A small sour berry contains a huge amount of valuable vitamins, antioxidants, nutrients and trace elements, including vitamin K, which contributes to the good absorption of calcium, vitamin C, fiber and iodine.

100 grams of cranberries contain - 350 mcg of iodine.

This sweet red berry contains a fairly large amount of iodine:

one cup of strawberries - contains about 13 mcg, which is about 10% of the daily norm of iodine.

Also, strawberries regulate blood pressure, strengthens the immune system, thanks to vitamin C, reduces the "bad cholesterol" in the blood.

Prunes

These dried fruits have many important and beneficial properties for our health: they regulate blood sugar, which reduces the risk of obesity and type 2 diabetes, prevents cancer, strengthens bones, and lowers cholesterol.

Only 5 pieces of prunes contain - 13 mcg of iodine.

Prunes also contain vitamin K and beta carotene. Eating beta-carotene products makes people happier and improves their mood, a study conducted by The Harvard School of Public Health in 2013.

Mail all seafood contains a lot of iodine, however, among all marine inhabitants, shrimp occupy a special place.

100 grams of these crustaceans contain - 40 micrograms of iodine.

Cod

This white fish is low in calories and fat, but it has a lot of vitamins and minerals, including iodine.

A portion of 100 grams of cod contains 110 micrograms of iodine.

There is a lot of calcium in cod, it is also rich in phosphorus, potassium, magnesium, B vitamins, vitamin E, it is especially worth highlighting vitamin B12, which is useful for the heart and takes an active part in the work of the heart and blood vessels.

Although tuna fish is more oily than cod, it is also very healthy. A special valuable property of tuna is its ability to prevent such a formidable disease as stroke.

100 grams of tuna contains about 18 micrograms of iodine.

Also in this fish a lot of iron, magnesium, calcium, phosphorus and vitamins.

Recent studies have confirmed that people who consume tuna 4-5 times a week have a 30% lower risk of stroke.

Turkey

Everyone loves turkey meat: those who lose weight for a small percentage of fat and athletes for their high protein content. But loving a turkey is also due to the fact that it is a healthy source of iodine.

100 grams of turkey meat contains about 37 micrograms of iodine.

Also, the meat of this bird has a high concentration of other beneficial substances: iron, phosphorus, potassium, zinc, calcium and vitamins. Prepare a delicious dish of turkey and saturate your body with everything you need for health.

Potatoes

Many are critical of the use of potatoes, because it has a high starch content, and this can add excess weight. But sometimes you can and even need to eat potatoes.

It contains: iron, zinc, phosphorus, calcium - these trace elements help strengthen bones, Vitamin B6 prevents nerve disorders, helps digest proteins and fats, as well as potassium and magnesium.

One medium-sized potato contains - 60 micrograms of iodine, which is half the norm of daily intake of this microelement.

It’s better to bake potatoes than to make mashed potatoes with butter or fat milk.

Beans

Dishes prepared from beans are rich in iodine and tasty, and they are also very good for health: beans contain a lot of fiber, have a low glycemic index, which is important for people with diabetes. After all, it is known that the level of GI contributes to a decrease or increase in blood sugar.

100 grams of beans contain - 30 micrograms of iodine.

In addition, the beans are rich in magnesium, zinc, copper, folic acid, which is needed to create new cells and maintain them in a healthy state.

Sea kale

These algae are a true leader in iodine content, along with cranberries.

It is important to know that 100 grams of seaweed contain about 300 micrograms of iodine, which is 2 times more than the daily norm!

Also, seaweed is rich in vitamins, microelements and very low in calories, per 100 grams only 25 calories and it has almost no carbohydrates and fats - it is just a find for losing weight. It is from seaweed that the famous nori sheets are made for spinning rolls.

There are three options for preventing iodine deficiency:

• mass;
• group
• individual.

From the point of view of economic benefits and efficiency, mass prevention comes first. Its essence is to add iodine salts (iodates) to the most consumed food product. Thus, the most universal method is iodization of ordinary edible salt.

Salt is consumed by all segments of the population, regardless of income level and social status. The only drawback may be the unusual smell of iodine and a possible aftertaste. A standard is used according to which 4 mg is added per kilogram of table salt. potassium iodate.

With an average salt intake of 7 to 10 g / day, taking into account 50% loss of iodine during storage and cooking, this level provides the human body with 150 μg of iodine per day.

For best effect, salt should be used correctly. It must be stored in sealed packaging for no more than 4 months. It is advisable to salt ready meals to prevent the evaporation of iodine.

Excess iodine

In the case when a person consumes foods rich in iodine in combination with drugs that make up for iodine deficiency, a state of iodine excess may occur. As you know, an excess, just like a lack of trace elements, can have a very negative effect on health.

Fortunately, in reality there is little chance of encountering such a situation, because iodine is quickly excreted from the body.

Symptoms of an excess of iodine:

• weakness;
• recurrent headaches;
• metallic taste in the mouth;
• hyperthermia;
• disruption of the heart.

Myths and Truth About Iodine

At the end of our conversation, we will discuss with you important and often asked by many people questions regarding iodine:

Around the problem of iodine deficiency are many diverse opinions of people. Sometimes people tend to solve the problem of the lack of this trace element in an unconventional way.

Is it true that iodine deficiency in the body can be determined at home by applying an iodine grid?

Iodine deficiency and iodine grid. It is believed that if a grid of iodine alcohol solution is applied to the skin and it fades, this is a sure sign of iodine deficiency. Of course, this is not so, no skin tests can determine the level of any trace element in the body. It is possible to establish a deficiency of any trace element in the body only with the help of laboratory analysis (for the content of iodine, urine is taken for analysis).

Is it true that if you drink a drop of an alcoholic solution of iodine, you can make up the daily requirement?

Do not do this in any case! This is not only a false statement, but also quite dangerous. And not because this drop contains 30 times more iodine than a person needs per day. The fact is that an alcohol solution can cause burns to the mucous membrane of the oropharynx and esophagus and the thyroid gland will be seriously affected.

Do I need to take additional tablets that contain iodine?

Such drugs should be drunk only according to the doctor’s testimony! It is important to eat properly and balanced. Include in your diet, both products containing iodine and products that are rich in other important trace elements, and this will be enough for most of us to feel good and healthy.

Is it true that the lack of iodine adversely affects the general state of health and the body?

Yes that is true. The fact is that with a regular lack of iodine, a person begins to experience a lack of strength, notice that he gets tired very quickly, feels overwhelmed and completely exhausted. Usually this condition is attributed to a common banal malaise. And everything is much more serious and these are the first signs that the body is deficient in iodine.

Conclusion

For the smooth functioning of the endocrine system, we urgently need such an element as iodine. The lack of this element negatively affects the work of the whole organism and significantly affects the well-being of a person.

Knowing which foods contain iodine, you can include their own diet and solve the problem of iodine deficiency. A balanced diet will help to avoid many thyroid problems.

Iodine regulates the absorption of certain vitamins by the body, and is also responsible for the regulation of fat, water-electrolyte and protein metabolism. Despite the great importance of iodine for the human body, with a normal diet, an incomplete teaspoon of this mineral is "eaten" in its entire life. The trace element is mainly found in marine foods and iodized salt.

The main functions of iodine in the body

The body of a healthy person contains from 25 to 35 mg of iodine, the functions of which are very important for the normalization of many processes. Most of this element is responsible for metabolism, being in the thyroid gland.

This element performs the following functions:

• Included in the basis of thyroid hormones (triiodothyronine and thyroxine);
• Regulates the growth and differentiation of body tissues at the cellular level;
• Responsible for transporting hormones and sodium in the body;
• Beneficial effect on the brain;
• Positive effect on the central nervous system;
• Helps strengthen immunity;
• Prevents the development of atherosclerosis.

What foods contain iodine

A person receives most of the iodine with food, but this is about 90%, the rest is available only to residents of coastal areas where the air is rich in this mineral. For better absorption of iodine, the following elements and minerals must be supplied to the human body in the required amount: vitamins E and A, copper, zinc, iron, protein.

Treasured iodine is found in marine foods, about 400 mcg, as well as in fresh freshwater fish - 250 mcg. Dairy and plant products contain only 6 to 11 micrograms of the mineral. As additional sources, iodine-bromide and iodide mineral waters can be used.

Plant sources of iodine

• Vegetables - green salad, beets, radishes, potatoes, tomatoes, carrots, eggplant;
• Fruits - oranges, grapes, apples, pears, apricot, persimmon, plum;
• Legumes - beans, peas;
• Berries - cherries, gooseberries, black currants;
• Cereals - wheat, buckwheat, millet, rice.

Animal sources of iodine

• Seafood - shrimp, kelp;
• Fish - tuna, cod;
• Dairy products - kefir, cow's milk, sour cream, cream, cheese, cottage cheese;
• Egg.

Daily iodine rate

The permissible upper level of iodine intake with food is approximately 1000 mcg. To normalize the level of iodine, foods rich in this microelement should be included in the diet daily.

Daily rate for children

• 0-2 years - 50 mcg;
• 2-6 years - 90 mcg;
• 7-12 years old - 120 mcg.

Daily rate for women

For the female body, the daily norm of iodine is approximately 150 mcg, which depends on the person’s place of residence and his diet. That is, with a balanced intake of useful elements that contribute to the absorption of iodine, there is no need for additional use of this mineral.

During the period of carrying the child and breastfeeding, the daily requirement of the female body for this microelement increases to 250 micrograms, which is due to the high cost of the mineral to provide oxygen to the body tissues.

Daily rate for men

For men, the daily need for iodine also does not exceed 150 mcg, the dosage of which depends on the place of residence and human diet, respectively. The use of drugs that inhibit the thyroid gland (sulfonamides) requires an increase in the daily dosage of the element.

Lack of iodine in the body

The insufficient amount of iodine contained in human foods can lead to a deficiency of this mineral, which entails serious consequences that affect the health of the body.

Causes of iodine deficiency:

• Unbalanced diet;
• Violation of the regulation of metabolic processes;
• Increased radiation background;
• Environmental pollution;
• The tendency of the body to allergic reactions.

Iodine deficiency is observed in 20% of the world's population living far from the sea. In most of these regions, a decrease in the rate of mental development of people has been recorded.

The consequences of iodine deficiency:

1. Congenital malformations;
2. Infertility;
3. Lag in development and growth;
4. Mental retardation;
5. Thyroid cancer.

Signs of the insufficient content of this mineral in the human body are: fatigue, a feeling of weakness and constant irritability, impaired functioning of the thyroid gland.

Video from the Internet

Deficiency in the body of this microelement can be determined independently, using the test, in the form of applying several strips of iodine solution to the skin. If the lines disappear during the night, then there is no doubt about the lack of mineral.

Excess iodine in the body

An overdose of iodine is quite rare, mainly in those people who are engaged in the extraction of this mineral. Excessive consumption of a trace element, more than 500 micrograms per day, is not desirable, since its large amount has a toxic effect on the human body.

Symptoms of iodism (iodine poisoning) grows and disappears within a few hours, and is expressed by irritation of the respiratory tract, mucous membranes and skin:

• Runny nose, cough (wet or dry), lacrimation;
• Salivation resulting from edema of the salivary glands;
• Skin lesion - iododerma;
• Eye damage (conjunctivitis, cataracts, optic nerve damage);
• Taste of metal in the mouth;
• Vomiting and nausea;
• Inhibition of consciousness, dizziness and headache;
• Burning and sore throat, hoarseness, intense thirst;
• Weakening of the body’s immune system.

An excess of iodine causes both an increase in the action of the thyroid gland and an inhibition of its functions, which can appear along with signs of iodine dermis, most often with chronic poisoning.

Preparations containing iodine

Preparations containing iodine are currently widely used in medicine, due to their indispensable activity against viruses, fungi, bacteria, as well as the prevention of a deficiency of this element.

For topical use, an iodine solution is used, which has an antifungal, antimicrobial, distracting and irritating effect. The use of the mineral inside is necessary to replenish the functions of the thyroid gland, activation of tissue metabolism and effects on protein and lipid metabolism.

Iodine preparations:

• Betadine - is used to disinfect skin and mucous membranes before surgery, for infection of the skin, or for the treatment of wounds. The active substance that is part of the synthetic drug is iodine;
• Iodomarin - is prescribed for the prevention of iodine deficiency and thyroid disease. It has a prophylactic gentle effect, which allows you to use this tool during pregnancy and lactation, as well as in childhood;
• Antistramin - is prescribed as a means of preventing endemic goiter and for the prevention of various diseases of the thyroid gland with a low iodine content in water.

Often in advertising you can hear about how dangerous a lack of iodine in the body, and about the means that make up for this deficiency. This trace element is contained in a certain amount in the human body. Do you really need to replenish it? How to do this right? Anyway, why is iodine needed in the human body? Let's find out the truth.

Depending on the weight and age of the person, the amount of substance in the body can fluctuate and average about 25 mg. Although it is so small, it is enough to control many processes. So, most of it is contained in the thyroid gland, and the lack of a trace element in the body, first of all, harms this small, but very important organ.

Why does the thyroid gland need so much iodine? Simply put, it is necessary for the normal formation of hormones responsible for metabolism and the conversion of nutrients entering the body into energy necessary for human life. In addition, without these hormones, the growth and development of the child is impossible.

• muscle
• ovaries;
• blood.

A bit of history

Iodine occupies the 53rd position in the periodic table and belongs to non-metals. The color of the substance in a free state between black and gray, with a purple tint. By the way, the very name of the element in our language comes from the ancient Greek and means "violet-like."

The substance belongs to chemically active elements, has a pronounced smell. Iodine belongs to rather rare trace elements, since its content in the earth's crust is minimal, and it is practically not found in the form of a mineral. In modern chemistry, it was first obtained in 1811, and described in 1815.

Among the plant world, the highest iodine content is attributed to seaweed. Extraction of iodine from these plants is considered the most technologically expensive method.

Functions in the human body

Although in comparison with other substances, iodine in the human body is very small, its lack can lead to disastrous consequences. Why is iodine needed for our body? What are its functions?

1. A normal level of iodine provides a constant body temperature.
2. Protein and fat metabolism is also possible thanks to this mineral.
3. The rate of passage of certain chemical processes is controlled by this particular trace element.
4. Without it, most vitamins are not absorbed.
5. The development of the child, both physical and mental, is impossible without iodine.
6. The normal content of the substance in the body allows you to maintain the tone of the nervous system.
7. Provides the production of certain hormones important for life support.

The normal level of this trace element in the human body allows you to maintain the beauty and health of hair, nails and teeth. It is recommended to increase the amount of iodine intake during periods of high mental stress. It is also necessary to always be in great shape, because this substance contributes to the burning of fats and their transformation into healthy muscle tissue.

How to provide yourself with the right amount

Although pharmaceuticals seek to impose synthetic vitamins on us, it is best to turn to the natural sources of this substance. Firstly, there are many such sources, and secondly, such iodine is better absorbed by the body.

A person needs from 120-150 mcg of substance per day (on average). Mineral deficiency begins when less than 10 micrograms of iodine enter the body over a long period of time. During pregnancy, the need for a microelement increases, since the mother's body must provide not only herself with useful substances. However, more than 300 mcg should not enter the body per day. Otherwise, diseases associated with an excess of iodine may develop. That is why you should not get carried away with taking vitamin complexes, because the main need for a substance is covered through food.

Food can actually make up for iodine. In order not to feel a lack of it, try to regularly eat such foods:

• seaweed, for example, kelp;
• greens, especially sorrel and salad;
• some vegetables (onions, tomatoes, beets, cabbage);
• cereals;
• blackcurrant;
• replace regular salt with sea salt.

When a valuable trace mineral is not enough

Doctors describe conditions associated with iodine deficiency as a deficiency or deficiency. The lack of an element can be caused by the following reasons:

• impaired iodine metabolism;
• living in a zone of increased radiation exposure or in a very polluted region;
• very low consumption of seafood;
• intake of an unbalanced complex of vitamins, which caused a violation in the processes of assimilation and excretion of iodine;
• periods of allergy.

It is important to always try to maintain the iodine content in the body at the right level. This will avoid many problems, in particular with the thyroid gland.

Is it possible to determine the lack of valuable mineral at the initial stage? Yes you can. To do this, pay due attention to the presence of the following symptoms associated with some internal sensations.

1. Headaches and migraines became more frequent.
2. Periodically, insomnia began to disturb.
3. The psychological state became unstable, nervous tension appeared.
4. Interest in life decreased, activity decreased.
5. Memory impairment, the ability to concentrate on something important, became noticeable.
6. After a night's sleep, there is no feeling of freshness and relaxation.

You can also determine the lack of iodine by paying attention to the following external symptoms.

1. The condition of hair, nails and skin has deteriorated sharply.
2. In the mornings and throughout the day limbs began to swell, bags appeared under the eyes.
3. For no apparent reason, excess weight appeared.

This is not to say that iodine deficiency affects only one organ or system. In fact, the whole organism begins to suffer from this, and each organ works "to the limit." In this regard, the following symptoms may also appear:

• blood pressure differences;
• bradycardia (decreased heart rate);
• frequent colds;
• deterioration of the blood, in particular, a decrease in hemoglobin;
• tired legs;
• tremor in the small muscles.

Of particular danger is the lack of iodine for expectant mothers. This can cause the baby’s underdevelopment, developmental delay, congenital malformations, pregnancy failure. It is very important at the first signs of iodine deficiency in the body to seek qualified advice.

Excess is also a problem

An excess of this trace element is extremely rare. Most often, this is due to the fact that a person works in an enterprise that is closely related to its development. In case of excessive substance content, the following symptoms may develop:

• sore throat;
• irritation of the mucous membranes;
• hives;
• allergic manifestations;
• toxic hepatitis;
• headache;
• weakening of immunity.

If you regularly take care of your body and monitor the balance of nutrition, all these problems can be avoided. Be moderate and healthy!

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

Scientists conducted a series of studies in which they found a direct relationship between the lack of trace elements and poor development of mental abilities.

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

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

The trace element is indispensable, since it is not produced in the human body, therefore, it is necessary to regularly eat foods with its high content.

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 the restoration of the psyche and has a calming property.

• Participates in the processes of growth and development of organs and tissues, including in cellular biochemical processes.
• Strengthens the immune system and maintains its tone during epidemics.
• Serves as prevention against the formation of atherosclerotic plaques.
• Serves as protection against excessive radioactive exposure.
• The trace element helps to dissolve fatty acids, helping to get rid of cellulite, restores the growth of nails and hair, 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 themselves.

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

Thus, the thyroid gland is involved in general metabolic processes. With a micronutrient deficiency, serious complications can occur in the patient's health, up to mental retardation and the appearance of endemic goiter.

On average, 160 micrograms of mineral should be ingested per day in an adult.

However, under stressful factors, such as increased sports loads, the period of gestation or breastfeeding, it is necessary to almost double its intake with 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 affect the absorption of certain vitamins and minerals from the intestines, so it is important to know which elements are synergists and which iodine antagonists.

In the human body, all elements interact with each other, helping or stopping the work of vital processes. With the normal absorption of the mineral, during the whole life, less than a teaspoon of this element enters the body.

It is quite calm about other chemical elements, but some substances affect its absorption.

Due to the fact that iodine belongs to the chemical category of halogens, it is forbidden 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 when using drugs containing bromine, the absorption of iodine in the body is almost zero.

In addition, a trace element antagonist is lithium, which inhibits the thyroid gland, and iodine, in turn, enhances the side effect of lithium consumption.

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 trace element is involved in many metabolic and regulatory processes.

The norm for an adult is considered to be 20 mg throughout the body, while more than half of it is concentrated in the thyroid gland. Iodine is also deposited in the lungs, muscles, and blood-forming 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, a toxic reaction can be caused. The daily requirement for iodine is different for different age categories, depending on gender, weight and a number of other factors.

• In infancy from birth to two years, it is enough to give the baby 50 micrograms of the mineral.
• By the age of 12, at least 110 micrograms of iodine, which is useful for mental development and relieves fatigue during heavy physical exertion, should be ingested every day.
• In the female body, about 140 mcg is considered the norm for the intake of a trace element.

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

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

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

• Men are advised to eat 150 mcg daily. mineral, also starting from your diet and living area.

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

Lack of mineral in the human body

A small and untimely intake of a mineral in 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. A variety of diets and improper nutrition, based on products that do not contain iodine in the required amount;
2. Changes in the functioning of the 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 the WHO, 18 - 20% of all inhabitants of the Earth have iodine deficiency in the body. The consequences of this can be very serious:

• congenital developmental pathologies, the birth of children with congenital malformations and genetic diseases;
• lagging in all respects in mental and psychological development;
• thyroid disease and the appearance of endemic goiter;
• increased blood cholesterol, 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 you can determine the lack of a trace element in a person’s blood are weakness in the body; nervous breakdowns and regular depressive states; disorders in the thyroid gland.

It used to be that you can check the level of iodine in the body at home. To do this, it is enough to apply a couple of lines of iodine pharmacy solution to the skin in the wrist and leave it overnight. If no brown lines are found in the morning, then the body needs an additional intake of the mineral due to drugs or biologically active additives.

However, this is a fallacy, since even with a slight increase in body temperature, the strips 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 some medications and mineral supplements.

Dosage forms supplementing iodine deficiency

Currently, several of the most effective drugs are used that can, in a short period of time, make up for a severe mineral deficiency in a patient.

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. trace element.

Among the dosage forms prescribed by specialists, there are:

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

• Antistramin.

It is prescribed for a lack of iodine in the natural environment, especially in the 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 that contain a large amount of trace elements, you must consult your doctor, otherwise an overdose of iodine in the body may occur.

An excess of trace elements in the blood

Most often, an excess concentration of the mineral in the body can be found in iodine miners in natural conditions.

If more than 400 micrograms of iodine enter the body daily, this 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 oral cavity;
6. Vomiting reflex and persistent nausea;
7. Dizziness and confusion;
8. Constant feeling of thirst.

With an excessive intake of iodine, specialists prescribe complex therapeutic actions aimed at eliminating the symptoms of the disease.

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

Products with the highest iodine concentrations

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

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

However, during heat treatment, in unnatural and chemical-processed foods, the concentration of trace elements and vitamins sharply decreases.

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

The mineral evaporates during high heat treatment, so it is recommended that all products be cooked or quenched.

For example, about 400 micrograms are contained in seafood. mineral per 100 grams, however, only a third can be absorbed by the body after treatment. Only about 10 mcg is concentrated in milk and dairy products. trace element.

Plant sources of iodine are:

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

It is believed that the presented product contains certain compounds that block the production of thyroxine and triiodothyronine. For example, when eating soybeans, the thyroid gland can increase by more than 5 times, respectively, the need for a microelement will be increased several times.

Product table - where iodine is contained

№	Product name	Iodine, mg / 100g	% of the daily allowance 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	Soybean	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	Ramson	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 necessary mineral necessary for the normal functioning of a healthy person. Therefore, it is necessary to include mineral-rich foods in your diet daily to prevent iodine deficiency.