World Iodine Deficiency Day: Why iodine is important for the body, know its need according to your age
On 21 October, every World Iodine Deficiency Day is celebrated as World Iodine Deficiency Day. The aim is to remove iodine deficiency in people and make them aware of diseases caused by it.
Iodine is an important micronutrient required for thyroid hormone production and uterine development. Iodine is one of the very few foods in which it is commonly found in iodized salt, dairy, marine foods, and some bread items.
In iodine-deficient women, thyroid functioning is disrupted, which harms their reproductive health. Hypothyroidism is one of the most common problems with iodine deficiency.
What Is Iodine:
Iodine is an essential mineral that is stored in the thyroid gland. It is essential for the production of the thyroid hormones thyroxine (T3) and triiodothyronine (T4). Thyroid hormones affect all cells of the human body; Iodine is important for the proper growth of cells. Iodine plays an important role in increasing the metabolic rate of the body, in protein metabolism; Regulates bone growth and brain development. Thyroid hormones are closely associated with protein, fat and carbohydrate metabolism in cells.
According to a report, iodine deficiency in India is a reality because iodine deficiency is in the soil of India as compared to the rest of the countries; Especially in the north and northeastern states. It is estimated that 350 million people are at risk of iodine deficiency disorders. To deal with this, iodine was included in common salt; Which now reaches around 91% of the country’s households. However, adequate consumption of iodized salt is only 71%.
How much is enough:
Iodine is not produced in our body; We supply iodine through our food and water. The recommended iodine intake for different age groups is as follows:
According to the National Institutes of Health, children aged 7 months to 5 years need 90 micrograms, children between 6 and 12 years need 120 micrograms, adults need 150 micrograms per day. During pregnancy, 220 micrograms are required daily, and the woman who breastfeeds 290 micrograms daily.
How to overcome iodine deficiency
Let us discuss foods that are rich sources of iodine:
1. Vegetables and fruits
Some vegetables and fruits also contain iodine. Foods like sweet potato, onion, spinach, banana, etc. contain iodine. One cup of strawberry gets about 13µg iodine. Besides, iodized salt removes iodine deficiency in your body.
2. Dairy Products
Dairy products are rich sources of iodine. One cup of milk provides 59–112% daily recommended amounts of iodine. Apart from this, cheese and curd also contain a good amount of iodine.
3. See weed
Seaweed is one of the best sources of iodine. Apart from this, it is also a rich source of antioxidants, vitamins, and minerals. However, the amount of iodine in seaweed depends on the area in which it is grown and its preparation. The most popular seaweeds include kombu kelp, vecam, and nori.
Cod is a type of fish, which is a rich source of iodine. Cod is also low in calories but provides many minerals, nutrients as well as iodine to the body. However, the amount of iodine in the cod depends on whether the fish is standing on the field or caught wild.
Eggs are also a rich source of iodine. Apart from this, eggs are also a good source of protein, healthy fats, vitamins, and minerals. However, most of the iodine comes from egg yolk.