A list of iodine-rich foods that are good for the thyroid gland. What vitamins are in walnuts

The walnut is the fruit of a large tree native to the Balkans. This unique plant is used almost completely: its kernels, leaves, pericarps, shell. What vitamins are in walnuts present? Why are they so beneficial for the body? All this will be discussed in the article.

Description

A tree with a one and a half meter trunk diameter reaches 25 m in height. There are about 20 types of it, but the most famous are Persian and black walnuts. The outline of the fetus is similar to the brain. Therefore, people have long believed in its ability to improve mental performance. It was called “food for thought” back in Ancient Greece. It's time to bloom walnut falls in April-May. In August you can start harvesting. All parts of this durable, fast-growing plant must be harvested: fruits, large odd-pinnate leaves, pericarps and even unripe fruits.

Incompletely formed leaves without petioles are harvested in June. They are distinguished by a fragrant balsamic aroma due to the content of essential oils. They are used in fresh, and also after drying in the sun. The hard stone is hidden inside the fruit with a leathery-fibrous skin. As it ripens, the peel dries out and splits into two parts. The freed bone retains its integrity.

Peeled walnuts have interesting taste with a hint of bitterness. But walnuts are used not only in cooking, confectionery. It is successfully used in medical purposes, adding to the diet of patients with stomach diseases. This fruit, prepared into a paste and cream, is found on the astronaut menu. The oil obtained from it is used as food, remedy, in perfume production, painting.

Walnut: chemical composition

The composition of one hundred grams of walnut is represented by fats - 65 g, proteins - 15.5 g, water - 4.4 g, carbohydrates - 10.1 g, ash - 2.0 g, and fiber - 1.5 g. The fruit is very rich in compounds of organic and inorganic nature that are participants in biochemical processes in the body. Main substances:

• vitamins: A - 0.05 mg, B 1 - 0.4 mg, B 2 - 0.13 mg, B 3 - 1.0 mg, C - 3 mg, E - 23 mg, folic acid- 77 mcg;
• trace elements: Zn - 2.5 mg, Fe - 2.3 mg, Mn - 2.0 mg, F - 0.7 mg, Cu - 0.5 mg;
• macroelements: K - 665 mg, P - 550 mg, Mg - 200 mg, Ca - 120 mg, Na - 3 mg.

What other vitamins are in walnuts? They contain special useful form Vitamin E - gamma tocopherol, essential for the heart. Walnuts ( nutritional value in 100 gr. is 654 kcal) have strong nutritional properties, so people with overweight you should not consume them too much.

Beneficial properties of fruits

Walnuts are healthy even when unripe. Walnuts (green) contain quinones, carotene, vitamins PP, C, B 1, B 2, E. They are recommended for use for atherosclerosis and impotence. They help stop bleeding, heal wounds, and have an antibacterial effect. But milky ripe nuts should not be eaten by people with excess iodine or skin diseases.

The composition of walnuts (ripened), in addition to the same substances, includes sitosterols. They also contain fatty oil with several types of acids: oleic, linoleic, palmitic. The components of ripe fruits are cobalt salts, iron salts, tannins, and fiber. The high amount of fat makes them very nutritious, but they also tend to reduce cholesterol.

Walnut, chemical composition which we reviewed, is present on the menu for diabetics, as it is famous for its sugar-lowering properties due to its manganese and zinc content. It also resists fatty liver degeneration. It is useful to use it for atherosclerosis, vitamin deficiency, heart and intestinal problems. Walnuts contain oils and fiber. Thanks to this, they relieve constipation and are used to regulate the acidity of gastric juice. The fruits are necessary for older people as a multivitamin. Eating five fruits daily saturates the body required dose vitamin C.

Partitions

There is no need to throw away the partitions along with the shell. It is recommended to dry them and save them for use in treatment. The main healing properties of the walnut septum:

• contain a lot of iodine, indicated for thyroid problems;
• serve as an astringent for diarrhea;
• have antitumor properties, useful for mastopathy, prostate adenoma, fibroids, polyps, fibroadenoma;
• reduce blood pressure;
• have antimicrobial, antibacterial effects;
• activate metabolism, promoting weight loss;
• stabilize blood sugar and cholesterol levels;
• effective against joint diseases;
• strengthen immunity and mental activity.

This list can be supplemented with many more useful properties of partitions. They are used in the form of infusions of alcohol, water, and decoctions. To receive alcohol infusion You will need one part of crushed partitions and three parts of vodka. After mixing the components, the infusion should stand for about three weeks in a dark, dry place.

For problems with the thyroid gland, you need to take 30 drops three times a day. After completing a month's course, a break is taken for 14 days, and then it is recommended to repeat the course. You can recover from pancreatitis, non-insulin-dependent diabetes mellitus, and improve brain function. It is enough to take 7 drops of infusion before meals, up to three times a day. The course lasts from 2 to 3 months.

To get rid of gynecological diseases associated with the occurrence of tumors and inflammation, you need a teaspoon of infusion three times a day, before eating. It also helps relieve persistent cough. Twice a day, before meals, 1 tbsp. spoon, the remedy is taken for polyps and problems of the large intestine.

Properties of leaves

Walnut leaves are distinguished by an equally rich set of useful substances than the fruit itself. They are rich in aldehydes, essential oils, carotene, vitamins PP, C, B 1, high aromatic hydrocarbons, phenolcarboxylic acids, coumarins, flavonoids and many other substances. The vitamin C content increases as the growing season of leaf development approaches. They also contain the substance juglone with bactericidal properties. A decoction made from the leaves is used as a wound-healing lotion. They can treat rickets and scrofula in children. It is also effective in inflammatory processes oral cavity, periodontal disease.

Benefits for women

What are the benefits of walnuts for women? The kernels and other parts of the plant are of great benefit to pregnant women. Nutritional value nut content puts it on a par with fish, meat, and dairy products. The nut-honey mixture helps increase milk lactation. It is very useful to use walnut oil to eliminate wrinkles; you can add a few drops of oil to the cream.

In terms of the content of polyunsaturated fatty acids, the nut is equal to salmon. Regular inclusion in the menu provides the body the right amount alpha-linoleic and linoleic acids. In addition, they supply the body with ellagic acid, which has an anticarcinogenic effect, and vitamin B6. The high content of gamma tocopherol (vitamin E) helps preserve the youth of women.

Efficiency for men

We've figured out why walnuts are good for women. What benefit does it have for men? Walnuts supply male body magnesium, zinc, calcium. Unripe nuts are especially effective due to vitamins P and E; it is recommended to mix them with dried fruits and honey. With their regular use, the sexual function of men improves and the synthesis of sex hormones is activated. The antioxidant qualities of nuts prevent the likelihood of formation of prostate adenoma.

Walnuts for children

Thanks to regular eating walnuts The child's growing body receives a sufficient amount of selenium and vitamin E. Selenium has the property of activating the production of growth hormone and sex hormones. Vitamin E supports skin health and regeneration ability. Together they act as powerful antioxidants that strengthen the child's immune system. Essential fatty acids play a major role in the formation of stable immunity, brain function, and learning ability. To prevent possible allergic reaction Children under 5 years of age should be given shelled walnuts along with other foods.

Nut butter

Walnut oil is a wonderful restorative drug after operations and illnesses. This is a powerful remedy for tuberculosis. Oil increases the body's resistance to radiation exposure. Consuming it for a month prevents an increase in cholesterol in the blood. It is indicated for the following diseases:

• arthritis;
• ulcers;
• burns;
• liver and heart diseases;
• impaired metabolism.

In addition to all of the above, walnut oil - effective remedy for rejuvenating the body, losing weight.

Contraindications

Despite great benefit, due to the composition of the walnut, it also has some contraindications. The daily portion recommended by doctors does not exceed 100 grams. Excessive consumption of this product can cause swelling of the throat, inflammation of the tonsils, and cerebral vascular spasm. People with high blood clotting should not get carried away with it. Diseases of the skin, intestines, and pancreas require prior consultation with a specialist. The abundance of vegetable protein in the nut sometimes causes an allergic reaction. There is also individual intolerance.

The undoubted benefits of walnuts make them a necessary addition to the daily human diet. It is necessary to choose only fresh nuts, without signs of mold or darkening. If you have serious illnesses, their use in food should be agreed with your doctor.

There is no person on earth who would not try a walnut at least once in his life. But not everyone knows how exactly it grows. The fruits ripen on trees reaching thirty meters in height. A large number of branches extend from the trunk at an angle of 90 degrees. The roots of the tree can reach seven meters in length and grow in diameter up to forty meters. The radius of the trunk is about a meter. Life expectancy on average reaches a thousand years. In Russia, the fruits are grown in Krasnodar, Kuban, Rostov, and the homeland of this tree is in the Caucasus and Central Asia.

The chemical composition of which we will consider in the article brings enormous benefits to the body. Moreover, not only its cores, but absolutely all components have value. How can they be used? You will learn about this from the article.

Composition of walnut

A walnut consists of a shell, partitions and kernels. All these components are successful in scientific and folk medicine. Do not rush to throw away the fruit shell, because it can serve as an excellent cure for high blood pressure, baldness, insomnia, and also a hair removal product.

The partitions of this fetus have an even greater spectrum of action. They are used when diabetes mellitus, weakened immunity, obesity, radiculitis, increased sweating, diarrhea, atherosclerosis, iodine deficiency and hypertension.

The kernels are eaten in pure form, but do not forget that daily dose should not be more than 0.1 kilograms.

Chemical composition of the nut

What is the chemical composition of walnuts? 100 grams of product contain: 11.1 grams of carbohydrates, which are divided into simple and complex, as well as dietary fiber. The protein content is 15.2 grams, and this element consists of non-essential and essential amino acids. This fruit contains the highest level of fats (polyunsaturated, monounsaturated, saturated acids): only 65.2 grams. And the amount of minerals is as follows: iron - 2910 mcg, calcium - 98 mg, phosphorus - 346 mg, magnesium - 158 mg, zinc - 3090 mcg, potassium - 2 mg, sodium - 2 mg. Vitamin composition walnut; beta-carotene (A) - 50 mcg, B1 - 0.341 mg, E - 0.7 mg, B6 - 0.537 mg, B3, or PP - 1.1 mg; B2 - 0.15 mg and B9 - 98 mcg. Walnuts have a high calorie content, which is about 700 kcal per 100 g.

Green walnut: composition

It turns out that an unripe nut has a large amount healing properties, than mature, since it has a different composition. In the first place is the content of vitamin C. The fact is that the more the nut reaches maturity, the lower the percentage of this vitamin becomes. The young fruit also contains B vitamins, A, E, PP, and is also saturated with acids - palmitic, linolenic, linoleic, oleic and many others. The presence of antioxidants helps rejuvenate the body. The content of salts K, Mg, P, Fe and Co also occupy an important place in its therapeutic effect. Green walnut helps in the treatment of viral diseases and kills helminths. But with all its advantages, this fruit should never be eaten, as it contains large number tannins.

Walnut shell: composition

What is the composition of walnut shells? It contains vitamins, alkaloids, coumarins, steroids and phenolcarboxylic acids. Decoctions and various tinctures are prepared from the shell, and it is also an ingredient in cosmetic creams and scrubs. This part of the fruit also has anti-inflammatory properties. Its use is suitable for wound healing. Alcohol tincture helps in the treatment of cervical erosion, and a freshly prepared decoction is used as a remedy for blood clots.

The shell of the ripe nut, as already mentioned, is popular in the cosmetics industry and serves as an ingredient for the preparation of various creams and scrubs. Included cosmetics it performs the functions of removing dead skin cells, evening out complexion, and promoting wound healing.

Walnut shell ash

After burning the shell of the walnut fruit, ash is formed, which is also effectively used to treat ulcers. In order for the result of this type of therapy to be positive, oil and wine are added to the resulting ash. And the same composition is applied to the head to restore hair growth, as this folk remedy fights germs.

Pure ash is used instead of activated carbon, copes well with radiation in food and water.

Walnut partitions

From partitions mature fruit prepare decoctions or tinctures. These folk remedies can compensate for the lack of iodine in the body and improve metabolism. With their help you can reset extra pounds, strengthen the immune and nervous systems. Tincture of partitions copes well with coughs, hypertension, diseases of the stomach and intestines. This drug is also used as an antitumor agent and is additionally used in the treatment of oncology and women's diseases.

Walnut kernels

Incredibly, the kernel of the walnut fruit is similar to the brain. Some people find that these products energize and mental activity. And this opinion is not wrong.

Composition and benefits for the body are interconnected. The kernels contain a large amount of potassium, magnesium and vitamin E, which ensures the normal functioning of the heart muscle and increases the body's resistance to various diseases, including colds. Memory improvement will definitely appear if you eat two nuts every day. And if you eat twice as much fruit, the body will be saturated with antioxidants, which will play an important role in the prevention of cancer.

Walnut oil

Why it is useful Its composition is very rich. It contains minerals, vitamins, including fatty acids and manganese. Its regular use reduces the percentage of cholesterol, copes excellently with the cleansing of vascular plaques, diathesis, treatment of old wounds, purulent eye diseases, diseases of the genitourinary system, is used for constipation, and helps cleanse the liver.

Preparation of healing remedies from walnuts

Eating a lot of sugary foods does not bring proper benefits to the body. And if you make a mixture consisting of honey, dried apricots and walnuts, you can not only enjoy this product, but also improve your health.

If we consider each ingredient separately, the following picture is observed. Dried apricots contain many B vitamins, but less A and C. Honey has always been one of the useful products, and this component will only enhance beneficial properties means. What role does the walnut play here? Composition of vitamins and minerals in walnut kernels This has already been discussed earlier.

So, let's proceed to the actual preparation of the product. Ingredients: Take a glass of all ingredients. Grind dried apricots and nut kernels in a meat grinder and season with honey. By the way, you can also add a glass of raisins and one lemon. You can make sandwiches from this mixture: both tasty and healthy. To get more benefits from using this folk remedy, it is recommended to eat it no more than twice a day, preferably on an empty stomach.

Only with regular use of dessert does heart function improve, as well as the risk of infection viral diseases decreases. Using it to prevent hypovitaminosis will also have positive results.
Of course, this medicine also has certain contraindications, for example, allergies to certain types of foods, the presence of kidney stones and bladder, acute heart failure, presence or predisposition to diabetes mellitus.

Ripe fruit oil can be purchased in pharmacies, but it is easy to prepare at home. To do this, you need to take half a kilogram of fruit and put it in the oven for ten or fifteen minutes, then cool completely and grind it, then add food at the tip of a knife. sea ​​salt. The oil is ready.

A decoction of fruit partitions is also easy to prepare: half a glass of partitions is poured with half a liter of water. This composition is boiled for about fifteen minutes, then cooled completely and filtered. By taking a tablespoon three times a day, every day, you will saturate your body with iodine, which will be noticeably felt in your well-being.

Preparation alcohol tincture The partitions are as follows: partitions of twenty nuts are added to five hundred milliliters of vodka and infused for a week and a half. The tincture helps against infectious diseases of the throat, as well as in the treatment of joints with rheumatism.

Some contraindications to eating walnuts

Despite the fact that the composition of walnuts is rich, and most of the ingredients bring great benefits to the body, there are still some contraindications. Infusions and decoctions prepared from walnut partitions should not be taken for neurodermatitis, acute gastritis, Quincke's edema, eczema, and psoriasis.

The chemical composition of which we are considering will not have a positive result when trying to lose extra pounds, since its calorie content is quite high.

To get the benefits of eating walnuts, you don’t have to skimp on your purchase. When purchasing fruits at a low cost, one should not exclude the possibility that they may be unsuitable for food. It is important to pay attention to the moisture content of the nut; if it looks damp, it may be stale. If you have an excellent sense of smell, then even by smell you will be able to understand whether the product is worth using as food or not. And you shouldn’t buy shelled nuts, they are much more expensive, and it is unknown how they were cleaned and where they were all this time.

In conclusion, I would like to say how much our nature has provided for health, because by consuming natural products in reasonable quantities, you can stay in a cheerful mood. The main thing is not to be lazy in studying the beneficial properties of her gifts. Only subject to compliance with the rules proper nutrition people have the opportunity to remain not only healthy and beautiful, but also to be useful to society.

Iodine is one of the main trace elements from which the thyroid gland synthesizes thyroid hormones. To a healthy body Every day you need 0.3 mg of iodine per day.

What role does iodine and products play in the human body?

The fundamental regulators of metabolism are hormones synthesized by the thyroid gland. Maintaining normal basal temperature, mood changes, energy gain, cell growth and division - occurs due to hormones.

They are responsible for:

• metabolism;
• reproductive function;
• stimulation of the immune system;
• feeling of hunger, satiety, sexual desire.

If there is an insufficient amount of hormones in a pregnant woman, this can provoke underdevelopment of the neural tube of the fetus, and subsequently dementia of the child. The vegetative-vascular and nervous systems are also dependent on hormones. Constant depression, stress, fatigue and nervousness are the consequences of a lack of iodine in the body. containing iodine for the thyroid gland are necessary to maintain normal general health. This body is responsible for the following functions:

• restoration of bone tissue processes;
• normalization of hormonal levels;
• control of metabolism and chemical reactions;
• regulation of calcium levels, as the main biomaterial for bone marrow;
• control of cell division in the body.

Products containing iodine

Today there are many foods that contain iodine. Adults need 150 mcg of iodine per day, while children need less than 90 mcg. An increase in the need for iodine occurs in pregnant women and is about 250 mcg. Some foods are rich in iodine, while others contain very little. To prevent iodine deficiency, the diet should include the following foods:

• seafood: fish oil, seaweed (kelp), fatty sea fish (salmon, mackerel);
• cereals: buckwheat, oatmeal, wheat;
• fruits: grapes, peaches, apricots, plums, all varieties of apples;
• dairy products: homemade cottage cheese, cheese products, milk.

Not all of these foods contain large amounts of iodine. This directly depends on where the livestock and plants are grown.

There are foods that do not contain iodine at all:

• vegetable oils;
• seasonings;
• oranges;
• bananas.

The richest foods in iodine come from the sea. They contain 30 times more of this trace element. Iodized water is a substitute for many products; it is necessary for iodine deficiency.

Every seafood contains iodine, but tuna, cod and shrimp contain much more. One hundred grams of cod liver equals 350 mcg. Sea kale and kelp are the most iodine-containing foods. There are 200 mcg per hundred grams. Iodized salt is available to all people; just two grams diluted in water covers the daily requirement. Open storage is undesirable, as it loses its properties.

Depending on the type and method of growing meat, the amount of iodine changes. Pork is richest in microelements - 17 mcg and beef - 12 mcg. Chicken egg, regardless of the method of preparation, has 12 mcg of the element.

Compared to marine species fish, the freshwater species is characterized by less iodine. In raw form it is about 240 mcg, and in processed form up to 70 mcg. High temperature reduces iodine content in ready meals. In this regard, frying is undesirable; it is ideal to boil or stew foods.

Table of iodine-rich foods for the thyroid gland:

What are the symptoms of iodine deficiency?

No less dangerous is an excess of a microelement, and not just a deficiency. There is no need to diligently use iodine without a doctor's prescription, otherwise it will lead to adverse effects. If a person’s relatives have experienced thyroid problems, then it is worth thinking about prevention. We must not forget that iodine-containing products for the thyroid gland are substances necessary for healthy hair, skin, and nails. Iodine deficiency manifests itself as follows:

• decreased immune system;
• apathy;
• decreased mental activity;
• prone to infections;
• irritability, nervousness;
• memory and vision impairment;
• cycle failure in women;
• the appearance of acne on the face and body;
• hair loss and deterioration;
• the appearance of edema;
• chronic fatigue, in rare cases, tearfulness.

Good nutrition and healthy foods will help normalize the activity of the thyroid gland and balance hormones. The following people need increased concentrations of microelements:

• pregnant women and nursing mothers;
• patients suffering from hypothyroidism;
• people living in poor regions with poor ecology;
• athletes and people with hard jobs.

It is recommended to use additional medications, for example, Iodine-active and. Doctors have proven that iodine is absorbed faster and better together with E, D and A. Therefore, it is important to create a diet so that the body is enriched with all useful microelements.

Nutrition rules for hyperthyroidism

An increase in hormone production is also not a good indicator. This process leads to an acceleration of metabolism, which causes an increase in the need for additional calories and minerals. You must adhere to the following rules:

• food should be in small portions - 6 times a day;
• include in the diet protein products, priority is given to dietary meat and low-fat fermented milk products;
• vegetable fats in the form of oils: sesame, olive and flaxseed. The latter must be consumed on an empty stomach;
• increase the number of calories per day to 3500.

What not to do if you have thyroid disease:

• consume carcinogens that appear as a result of frying foods (switch to boiled and stewed dishes);
• consume fast food and carbonated drinks;
• use in large quantities foods that cause problems with flatulence and intestinal tract;
• drink coffee often and in large quantities and strong tea. You can replace these products with infusion and decoction of rose hips and currants.

There are several herbs and food additives, which help reduce or increase the amount of iodide in the body. Common ones are:

• goji berries, which contain essential microelements;
• chlorophyll drink (juice from squeezed green herbs);
• a decoction of ginseng, elderberry and white cinquefoil.

Do not forget that you should not overuse iodine, as this can lead to the opposite effect - the development of hyperthyroidism.

As a preventive measure, it is necessary to periodically take blood tests and visit a doctor who will prepare a competent diet for the period of treatment.

If thyroid problems are not corrected with nutrition or only get worse, then drug treatment or surgery will be required.

Products containing iodine for the thyroid gland are a mandatory component of the diet for many pathological conditions of the body, as well as for the risk of developing diseases.
Iodine is one of the trace elements needed by our body. It is absorbed by the cells of the thyroid gland and is part of its secretion. Thyroid hormones play a critical role in metabolic processes. The group of iodine-containing hormones includes the so-called thyroid hormones: triiodothyronine (which includes three iodine atoms in its molecule) and thyroxine or tetraiodothyronine (which includes four iodine atoms and is a chemical precursor of triiodothyronine).

Who needs iodine-containing products for the thyroid gland?

Iodine enters our body with food. The microelement content in the human body is 20–50 mg. The daily requirement for a micronutrient varies depending on the age, weight and condition of the person (Table 1). If you count daily requirement in a microelement by weight, it is about 3 mcg per 1 kg of body weight.

Table 1 - Daily iodine requirement

With insufficient iodine content in the body, the synthesis of thyroid hormones is disrupted, and, as a result, metabolic failures occur.

• people living in iodine-deficient areas (regions where there is insufficient iodine content in the soil and water);
• women during pregnancy and lactation (these conditions are accompanied by an increased need for the element);
• adolescents during puberty (thyroid hormones play an important role in the processes of development, growth and puberty of the body);
• women in the postmenopausal period (hormone imbalance increases a woman’s susceptibility to the development of endocrine and other diseases);
• people who have insufficient iodine content in the body or suffer from primary (thyroidogenic) hypothyroidism.

In the first four cases, consumption of iodine-containing products for the thyroid gland has preventive purpose. In the latter, treatment is part of it. Moreover, a diet for hypothyroidism can both complement drug treatment and have an independent therapeutic effect in the initial stages of the disease.

Products containing iodine

Many people know that greatest content iodine in seafood. This applies not only to fish, but also to other inhabitants depths of the sea, including algae.

In each food group you can find those that are rich in an element and correspond to our gastronomic preferences.

Let's look at the main ones.

Seafood containing iodine:

Vegetables and grains containing iodine:

• white cabbage, broccoli, cauliflower, spinach, asparagus, lettuce;
• nightshades (sweet peppers, tomatoes, eggplants, potatoes);
• carrots, beets, turnips, radishes;
• garlic, onion,
• cereals (buckwheat, oats, wheat, rye);
• legumes (peas, beans, peanuts);
• nuts (walnuts).

Berries and fruits containing iodine:

• feijoa;
• bananas;
• persimmon;
• strawberry;
• plum;
• cranberry;
• grape;
• chokeberry;
• lemon;
• orange;
• melon;
• pineapple.

Animal products containing iodine:

• eggs;
• beef;
• milk;
• butter;
• sour cream;
• kefir.

Please note that the foods richest in iodine are those that are grown either in the sea or in areas where there is a sea nearby. river fish also contains this microelement, but in smaller quantities than seaweed.

It should be noted that this element is quite volatile. During heat treatment or long-term storage it partially or completely evaporates. Therefore, vegetables and fruits containing iodine should be consumed fresh. Iodine-containing products for the thyroid gland that require mandatory heat treatment, it is better to steam or simmer for a short period of time. Boiling and frying will strip the food of a valuable component.

Increasingly, on the shelves of grocery stores we come across ready-made iodine-containing products for the thyroid gland or semi-finished products artificially enriched with the microelement: bread, baby food etc. Can also be added to your diet iodized salt. This salt has a limited shelf life, so it is better to use it immediately, for example, by salting a slice of tomato with it. Iodine can also be obtained by taking special supplements and medications: potassium iodide, fish oil. In organic form and from food, iodine is absorbed much better than from inorganic salts.

When including foods containing iodine in your diet, you must take into account that excess levels of the microelement can also cause a number of health problems. Therefore, in order to compensate for the lack of microelement content in your body, it is enough to simply diversify the menu and add to it daily sea ​​fish, vegetables and fruits containing iodine. When following a diet, rely on the “rating” table of products containing iodine (Table 2) and the daily requirement for the microelement in accordance with age.

Table 2 – Iodine content in food products

However, there are dangerous iodine-containing products. For the thyroid gland, which is prone to overgrowth, products containing goitrogenic substances are undesirable. Among them - cauliflower, broccoli, radishes, turnips, radishes, spinach, beans, carrots, soybeans, peanuts. The use of these products is not recommended for people suffering from endemic goiter and other pathologies associated with diffuse enlargement of the thyroid gland. They contain substances that block the synthesis of thyroid hormones, resulting in an increase in thyrotropin levels.

Iodine deficiency in the body can lead to poor health, depression, hinders brain function and can cause weight gain. To avoid iodine deficiency and its consequences, you need to include foods containing large amounts of microelements in your diet.

Iodine (I, Iodum) is a chemical element belonging to the group of collagens and included in Mendeleev’s periodic table of chemical elements. By appearance it resembles crystals of dark gray color, with a hint of violet color (see photo). The element has purple and a strong chemical smell.

The discovery of the element occurred in 1811 by the French chemist Bernard Courtois, who conducted experiments with ash seaweed. Two years later, Joseph Gay-Lussac and Humphry Davy began to study the element and already gave it the name iodine (from the Greek iodes - violet, violet)

Interesting! The official discovery of iodine occurred in 1811, although as early as 3,000 years ago, ancient Chinese healers extracted iodine from seaweed and used it to heal wounds.

This microelement is extracted from seaweed ash and Chilean nitrate solutions. In Russia, drilling water and oil water are used to obtain iodine. In such water the iodine content is 100 mg per 1 liter.

The role and importance of iodine in the body

The body cannot produce iodine on its own; it comes to us through food, inhaled air and through

skin - in small quantities and accumulates on thyroid gland. It is known that the human body contains a small amount of iodine - only 25 mg, but this amount plays a very important biological role for health.

This chemical trace element is involved in the formation of thyroid hormones, which are very important for the normal functioning of the thyroid gland. If the thyroid gland malfunctions, the health condition worsens.

Iodine plays a very important role in the development and growth of adolescent children, since it takes part in protein synthesis and the formation of osteochondral tissue, reduces fatigue, increases performance and activates brain function.

Job nervous system is also inseparably linked to the amount of iodine in the body: it affects the growth and development of cells, reduces irritability, and forms an emotional background.

Functions of iodine in the body

Among the most important functions chemical trace element in the human body we can distinguish:

• has a direct impact on work immune system body;
• takes part in the development of mental abilities; without iodine, the brain simply cannot function normally;
• a sufficient amount of iodine in the body can facilitate weight loss during a diet and improves metabolism;
• participates in the synthesis of hormones that are responsible for heat production, health of skin, hair, nails, teeth, bones.

Daily iodine intake

The daily requirement of iodine in the body is determined depending on age, body weight, and the physiological state of the body should also be taken into account. Daily norm iodine is approximately 3 mcg per 1 kg of weight.

Table 1 – daily iodine intake

Pay attention! Pregnant women and during lactation should consume at least

250 mcg of iodine per day.

Symptoms of iodine deficiency in the body

You need to listen to your body, because any ailment or change indicates some unfavorable processes. For example, iodine deficiency can be expressed by the following symptoms:

• fatigue, lethargy, apathy, drowsiness, periodic bouts of depression;
• the appearance of excess weight;
• hoarseness appears in the voice;
• feeling cold, even if the air temperature is high;
• dry skin, itching, hair becomes brittle and nails begin to peel;
• the mood changes for no apparent reason - the person becomes aggressive, hot-tempered and irritable;
• A characteristic sign of iodine deficiency is memory impairment.

Besides external signs Due to iodine deficiency, physical changes may also be observed in the body:

• arrhythmia;
• cholesterol increases;
• pressure changes sharply;
• chronic constipation develops;
• intellectual activity decreases.

If these symptoms are present, it is necessary to get tested and check the level of iodine in the body. To do this, a blood test is performed to measure the levels of thyroid hormones.

Reference!

There is a way to determine the lack of iodine in the body at home. To do this in the evening, you need to moisten a cotton swab in an iodine solution and draw three stripes in the forearm area: the width of the first is 1.5 cm, the second is 1 cm, and the third is 5 mm. If in the morning it is discovered that the narrowest strip has disappeared, then there is enough iodine in the body. If the widest strip remains, this indicates iodine deficiency. If all three lines disappear, immediate action must be taken, as this is an iodine deficiency.

It is important to remember that you should not take any iodine-containing drugs without consulting a doctor, since you can easily exceed the necessary norm and harm the thyroid gland.

What foods contain iodine?

Many people mistakenly believe that if you replace the usual table salt to iodized, then we can solve

problem of iodine deficiency in the body. But, unfortunately, this still cannot solve the problem of iodine deficiency. There are other foods rich in this microelement, the constant consumption of which can increase the supply of iodine in the body.

Table 2. Foods rich in iodine

It is impossible to overestimate the beneficial properties of nuts; they contain many vitamins beneficial to the body. Despite high calorie content, nuts do not contribute to weight gain. 60-70% of the nut's composition is fat, this even exceeds the amount in milk chocolate or wheat bread. However, this fat is nutrient and does not contain cholesterol.

Nutrients in nuts are contained exactly in the amount that the human body needs for normal functioning and vital activity. In addition to the presence of such vitamins as A, E, group B, phosphorus, magnesium and others in nuts useful minerals, they contain iodine necessary for the body. To find out how much iodine is contained in nuts, just study their composition in more detail.

One of the richest sources of iodine content are natural walnuts and pine nuts.

Walnuts

Walnuts are the highest in calories and consist of 70% fat, but despite this they are excellent sources of proteins and can replace animal proteins. More than 90% of the product’s composition is healthy. The fruits of this product contain a whole complex of substances necessary for the blood vessels of the brain.

Walnut is very rich in iodine content, compared to other products of plant origin. 100 grams of this product contains about three tenths of a gram of iodine. The septa have a significant amount of element compared to other parts of the fruit.

Pine nuts

The pine nut kernel contains 63.9% high-quality oil, 17.9% is easily digestible proteins. Today this nut is considered one of the most expensive. In terms of benefits, pine nuts are superior to other types, as they contain huge amount macro- and microelements.

IN this product contains 19 amino acids, most of which are essential for the human body. The kernel contains in small quantities the following elements: copper, manganese, magnesium, phosphorus, zinc, tin, nickel, iodine, iron, combustible. The product contains vitamins A, B1, B2, B3, E.

Pine nuts are rich in amino acids, especially iodine. The source of the microelement is the pine nut kernel, it contains 0.459 mg/kg. Replenishment is very important daily norm iodine from pine nut kernels in those areas where the soil and water do not contain sufficient amounts of this microelement (regions of central Russia and Siberia).

Problems with iodine deficiency can be avoided by eating foods that contain iodine. In particular, if you include walnuts or pine nuts in your diet. But if symptoms of iodine deficiency begin to appear more and more often, then you should immediately consult a doctor and under no circumstances self-medicate.