What are the physiological functions of iodine? Which foods are rich in iodine?
Introduction: Following the nuclear radiation incident in Japan, there was a rush to buy iodized salt by the public in Guangdong, Jiangsu, Zhejiang and other provinces due to rumors about nuclear radiation. Can iodized salt really prevent radiation? Anyone with a bit of common sense knows the answer. The following will introduce the physiological functions of iodine in detail and also address which foods are rich in iodine. Let's analyze the current situation with scientific theory and not let rumors spread.
The physiological function of iodine in the human body is achieved through the synthesis of thyroid hormones. Thyroid hormones are one of the most important hormones in the body. So, what are the physiological functions of iodine?
1. Maintaining the body's energy metabolism (the breakdown of substances to provide energy for life activities) and thermogenesis (maintaining body temperature). A reduction in thyroid hormone synthesis caused by iodine deficiency can lead to impaired basic life functions and decreased physical fitness. This effect is lifelong.
2. Promoting physical development. Thyroid hormones regulate the bone development, sexual development, muscle development, and height and weight of children during their growth period. A deficiency in thyroid hormones can lead to symptoms and signs of developmental retardation, such as stunted physical growth, delayed sexual development, short stature, and weak muscles.
3. Brain development. During a specific period of fetal or infant brain development, the brain must rely on thyroid hormones. A deficiency can lead to varying degrees of developmental retardation in the brain, resulting in varying degrees of intellectual disability after birth. This disability is largely irreversible; supplementing iodine after this critical period is of no use. However, iodine supplementation can still ensure normal physical development, correct hypothyroidism, restore physical fitness, and indirectly improve intellectual function.
Which foods are rich in iodine?
Generally, foods high in iodine are mostly seafood, such as kelp, seaweed, fresh hairtail, dried clams, scallops, mussels, sea cucumber, jellyfish, and lobster. Kelp has the highest iodine content, with over 2000 micrograms per kilogram in fresh kelp. Next are marine fish and shellfish (around 800 micrograms per kilogram). Among land-based foods, eggs and dairy products have the highest iodine content (4-90 micrograms per kilogram), followed by meat. The iodine content in freshwater fish is similar to or slightly lower than that in meat, while plants have the lowest iodine content.
In addition, the iodine content in salt is extremely minimal. The more refined the salt, the less iodine it contains. The iodine content in sea salt is about 20 micrograms per kilogram. If a person consumes 10 grams of salt per day, they only get 2 micrograms of iodine, which is far from enough to meet the needs of preventing iodine deficiency disorders.
Top 10 Iodine-Rich Foods (Iodine content per 100g of food)
Kelp: 1 milligram
Seaweed (dried): 1800 micrograms
Spinach: 164 micrograms
Celery: 160 micrograms
Marine fish: 80 micrograms
Sea salt: 2 micrograms
Chinese yam: 14 micrograms
Iodized salt: 7600 micrograms
Chinese cabbage: 9.8 micrograms
Egg: 9.7 micrograms
Health Tip: More iodine is not always better. Excessive iodine can cause changes in thyroid function or increase the burden on the thyroid, making it harder. The maximum intake of iodine is 800 micrograms per day for children and 1000 micrograms per day for adults. The recommended intake of iodine is 150 micrograms per day for individuals from 14 years of age to adulthood, with an additional 50 micrograms per day for pregnant and lactating women.