Iodine
is a chemical element that the body needs for normal cellular metabolism. It is
also important for the production of thyroid hormone. A diet that is low in
iodine may lead to iron deficiency, which causes hypothyroidism, manifesting as
a swelling in the neck called a goitre.
Women encounter iodine deficiency more
often than men. It is especially prevalent in pregnant women and also occurs in
older children. Iodine is especially important for growing children, in whom
iodine deficiency can interfere with proper development of the brain and
nerves. Today, most commercially produced salt is fortified with iodine. A
number of foods are also naturally rich in iodine and provide a good source of
this essential compound. Consult a doctor if you have questions about the
iodine content of your diet.
Strawberries
Any
fruit grown in iodine-containing soil will incorporate some of the iodine and
provide iodine to the diet. Although all fruits usually provide some iodine,
strawberries tend to take up lots of the element are are particularly rich
sources. Medline Plus lists 150 micrograms of iodine as the minimum daily
requirement for an adult man or woman. An average serving of strawberries will
provide about 10 percent of this requirement.
Vegetables
Vegetables
also take up iodine from the soil. In particular, soybeans, potatoes with skin,
Swiss chard and turnip greens are very good sources of iodine. Other vegetables
such as legumes, which include peas and various types of beans, corn and
cruciform vegetables such as broccoli and cauliflower also incorporate iron
from the soil. Iodine is resistant to heat so cooking does not reduce the
amount provided by these vegetables.
Kelp
Because
seawater has high iodine content, all seafood is a rich source of iodine. Kelp,
the most common edible seaweed, is a vegetable that provides lots of iodine. It
may be purchased dried in Asian grocery stores where it is sometimes called
kombu, or it is available fresh from specialty stores. Dried kelp requires
soaking in water before use; it is a good addition to a salad, or it may be
cooked and served as a side vegetable.
References
- MedlinePlus: Iodine in Diet
- MedlinePlus: Iodine
- Health Consciousness: Food High in Iodine
- Health Alternatives 2000: Minerals Chart
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