The TOP 9 Foods High In Iodine To Help You Cut Down On Salt
FOODS HIGH IN IODINE TO HELP CUT DOWN ON SALT
Have you ever heard of Iodine? Iodine is a trace mineral that is typically found in seafood. It’s a black, semi-lustrous stone that, when melted, is a purple dye. It is usually in trace amounts of water and soil. Your body utilizes Iodine to carry out several essential operations. Despite the availability of iodine pills, iodine is regularly added to other foods as a fortifier. In today’s post, we will explore 13 iodine-rich foods that will help you cut down on salt and give you the adequate amount of iodine your body needs.
First of all, let’s understand
WHY IODINE IS NECESSARY
Iodine is an essential micronutrient that the body cannot produce. Iodine plays a crucial role in the thyroid and the generation of thyroid hormones. The minimum daily intake for iodine is currently 150 micrograms (mcg). Pregnant and nursing women should take 220 and 290 mcg of folic acid, respectively.
Your doctor may recommend increasing your iodine intake to increase your thyroid gland’s ability to create thyroid hormones. Extreme iodine deficiency can result in hypothyroidism, a condition in which the thyroid gland does not produce adequate thyroid hormones. As well as goiter, an abnormal enlargement of your thyroid gland, Symptoms include weight gain, tiredness, constipation, dry skin, and hair loss.
Iodine insufficiency is relatively uncommon in the United States due to iodine supplementation being popular through salt. In Europe one-third of the population, especially those who reside in regions with little iodine in the soil, are in danger of iodine deficiency. Getting adequate iodine in your diet has been proven to enhance your metabolism, cognitive health, and hormone levels. The mineral iodine also aids in the conversion of food into energy. Let’s explore some foods you can add to your diet that don’t require you to eat a lot of salt and maintain a good iodine balance.
Seaweed is one of the best natural sources of iodine. The quantity of iodine you consume might vary depending on the type of seaweed, the area where it was grown, and how it was prepared. Seaweed is a great source of antioxidants, vitamins, and minerals. Also, it contains very few calories.
Kombu kelp, wakame, and nori are three common types of seaweed.
1. KOBUK KELP
When seaweed samples from several Asian nations were examined for their iodine concentration, it was discovered that kombu kelp has by far the most iodine of any seaweed species. Brown seaweed called kombu kelp is available in dry or powder form. The Japanese soup stock known as dashi is frequently made with this variety. Up to almost 3,000 mcg of iodine can be found in one sheet of kombu kelp (1 gram). This supplies you with about 2,000% of the daily consumption advised.
Wakame is another variety of brown seaweed that has a mildly sweet flavor. Miso soup is a common recipe that uses this seaweed. The area where wakame seaweed is farmed affects how much iodine it contains. The iodine content of wakame from Asia is higher than that of wakame from Australia and New Zealand. In one study, wakame seaweed from different regions of the world had an average iodine content of 66 mcg per gram, or 44% of the daily required dose.
Red seaweed is commonly referred to as nori. It contains substantially less iodine than brown seaweed. The seaweed widely used in sushi rolls is nori. Iodine levels in nori range from 16 to 43 micrograms per gram, or 11 to 29% of the daily requirement.
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