Iodine : the norm , and lack of excess
Vitamins And Dietary Supplements / / August 12, 2017
Iodine (I) - element of the periodic table of chemical elements of Mendeleyev, reactive non-metal belonging to the group of halogens.Simple iodine substance under normal conditions - crystal black and gray with a violet metallic sheen, which are easy to form a purple pair that have a pungent smell.
Iodine plays an important role in the human body:
- regulates the heat exchange processes;
- has an impact on 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 and salt exchange;
- normalizes thyroid function;
- regulates the function of the central nervous system;
- participates in the formation of tissues;
- supports and strengthens the immune system;
- enhances the oxidative processes;
- improves the function of the cardiovascular system.
Dietary sources of iodine
main source of iodine is Iodized salt - table salt with added iodine.
seafood rich in iodine.Cod, redfish,
Dairy products also contain iodine.Other good sources - plants grown in iodine-rich soil.
daily requirement of iodine
best way to get the daily requirement of essential vitamins - eat a balanced diet that contains a variety of foods.
1/4 teaspoon of iodized table salt provides 95 micrograms of iodine.6 servings (150-180 g) of ocean fish provides 650 micrograms of iodine.Most people are able to meet their daily requirements for iodine, eating seafood and iodized salt from plants grown in iodine-rich soil.When buying salt make sure it "iodized."
Specific recommendations depend on age, gender and other factors (such as pregnancy).Pregnant or producing breast milk (lactating) women are in need of large amounts of iodine daily.We recommend to consult a doctor or dietitian, who will make the best individual meal plan with iodine.
daily rate of iodine for infants
- 0-6 months: 110 mg per day (mg / day)
- 7-12 months: 130 mcg / day
daily rate of iodine for children and students
- 1-3 years: 90 mcg / day
- 4-8 years: 90 mcg / day
- 9-13 years: 120 mcg / day
iodine daily norm for adolescents and adults
-The men - aged 14 years and older: 150 mcg / day
- women - age 14 years and older: 150 mcg / day
daily iodine norm for pregnant and lactating
pregnant and lactating women require a particularly largeiodine - more than 400 micrograms.It should be remembered that part of iodine is not displayed and re-used by the body.
excess and a lack of iodine in the body
Lack of sufficient amounts of iodine (iodine deficiency), especially when there may be uporteblenii foods (vegetables, fruits, vegetables), which grow in places with poor soil on the iodine.Many months of iodine deficiency in the human diet is broken formation (synthesis) of thyroid hormone - thyroxine, which can lead to goiter or hypothyroidism.increased thyroid cells without sufficient iodine.
deficiency occurs more frequently in women than in men, and more often - at pregnant women, and older children.Getting enough iodine in the diet can prevent the form of physical and mental development called cretinism (mostly occurs in children as an extreme form of hypothyroidism).Cretinism is very rare, because iodine deficiency, as a rule - a fairly rare problem.
Overdose (excess) of iodine also occurs very rarely.Very high intake of iodine, in turn, can reduce thyroid function.