Since the eruption of mankind on earth, mineral and vitamins are playing the big role in developing physical and mental health of humans. However, mankind is still fighting against the problems of deficiency of these minerals in the diet of the people in a few areas. Among the bigger mineral deficiencies of iodine, iron, folic acid and vitamin A and zinc, deficiency of iodine is creating a lot of problems all around the globe.
What exactly iodine is?
Iodine is necessary to produce thyroid hormones thyroxine (T3) as well as triodothyronine (T4) and is usually stores in the thyroid glands. Thyroid hormones are essential for the proper development of cells and play a significant role in increasing the metabolic rate of the body. It also regulates the growth of the long bones which results into the developments of brain.
According to the experts, intake of iodine depends on an individual’s age group. As iodine is not made in our body, we get it from external sources such as food and water.
Recommended Allowance (RDA) of iodine according the age group is as follows…
As its name suggests, iodine deficiency is caused due to the low or no intake of iodine. People suffering from iodine deficiency can face health problems such as goiter or the enlargement of thyroid, hypothyroidism. Infants and children, whose mother was suffering from iodine deficiency while pregnant, can face dangerous health problems mental retardation.
According to the experts, families should store iodine in large amounts in their homes while pregnancy as pregnancy and lactation demands large intakes of iodine, which is responsible for making the required number of thyroid hormones, which plays an important role in infant brain development.
Among the various sources of iodine, salt, milk, sea vegetables and sea foods are considered to be the richest sources of iodine.
In various countries, including India, the sale of non-iodized salt is banned. According to the experts, regular intake of 10g of iodized salt with 15ppm of iodine gives 150ug/day.
Along with protein, vitamins and important minerals such as calcium, milk is also a rich source of iodine. Daily intake of milk can provide the required amount of iodine in the body.
Kelp and Wakame are the sea vegetable which is highly rich in iodine along with iron, antioxidants and various other nutrients.
Sea foods such as sardines, tuna, shrimps, cod as well as scallops are the best sources of iodine. Seafoods are also rich in omega 3 fatty acids, an important content of the body.
For the children, egg yolks are considered to be a great source of iodine as they also provide required brain nutrient, folate as well.
Iodine deficiency is considered to be one of the most dangerous food deficiencies world is currently facing as it can destroy the new generation of the world and curing it is highly essential.
By Prajakt K.