Most people in developed countries do not get enough iodine from their daily diet. To ensure the necessary level of iodine, it is required to increase the number of products with a high iodine content or use special nutritional supplements. An adult needs an average of 150 micrograms of iodine per day, pregnant women up to 220 micrograms, and nursing mothers up to 290 micrograms per day. The level of iodine in the blood can be determined by a urinalysis or an endocrinologist. If you need to increase the level of iodine in the body, follow the recommendations below.
Method 1 Iodized Salt
Very often iodine is added to the salt to prevent its deficiency in the body. If you don’t follow a low sodium diet and calmly taste the salt, then this is the cheapest and most effective way to add iodine to your diet. By adding just ½ teaspoon of iodized table salt to your food every day, you can get 100% of your daily iodine intake.
- 1 When cooking and baking, use iodized salt instead of regular. So you add iodine to the food, without changing its taste.
- 2 Add iodized salt to the salt shaker. Salt the food with iodized salt to get enough iodine without changing your diet.
Method 2 Seafood
Seafood is an excellent source of iodine. Eat various types of seafood, they contain fatty acids, vitamins, iodine - everything you need to maintain an adequate level of iodine in your body.
- 1 Try sushi. Often rolls are wrapped in seaweed with a high iodine content, which can be an excellent source of iodine in your diet. Only one roll is able to provide from 10% to 2000% of the daily rate of iodine.
- 2 Eat baked cod. 85 gr. (3 ounces) of baked cod with lemon and Parmesan cheese can provide 2/3 of the recommended amount of iodine per day.
- 3 Eat shrimp or tuna for lunch several times a week. 85 gr. (3 ounces) shrimp cocktails will provide 25% of the daily iodine requirement, and 85 grams. (3 ounces) tuna - 11%. Eating these popular seafood regularly will help you increase iodine levels in your body.
- 4 Prepare fish fingers breaded for dinner. You and your children will like them, and you will be calm, knowing that only 3 fish fingers contain 1/3 of the recommended daily intake of iodine.
Method 3 Dairy and Eggs
Dairy products and eggs contain a large amount of iodine. A small amount per day is enough to replenish the daily intake of iodine in an adult. Eat a variety of dairy products or add eggs to various dishes to diversify your menu so that you are not tired of these foods quickly.
- 1 Drink a glass of yogurt in the morning. Just one glass of naturally low-fat yogurt will provide you with 50% of the daily iodine intake. Add fruit, granola or honey to it to add flavor and essential nutrients to the yogurt.
- 2 Drink low-fat milk. One cup of skim or 1% milk contains 40% of the daily iodine rate.
- 3 Eat eggs for breakfast, lunch, or dinner. One large egg contains about 16% of the daily norm of iodine, make toasts with eggs, add them to burritos for breakfast, make poached egg with asparagus or add to many other interesting dishes that will diversify your diet and increase the level of iodine in your body.
Method 4 Enriched Grain Products
Many fortified cereals contain iodine. Include at least some types of fortified cereal products in your diet to get enough iodine (as well as vitamins and minerals) from your diet.
- 1 Buy fortified bread. Iodine is sometimes added to fortified white and wheat bread.
- 2 Eat fortified pasta. Enriched pasta, in which various nutrients are added, also contains iodine. Try to buy pasta from durum wheat, they go well with cod and other seafood. So you get a dish with a high iodine content.
- 3 Read what is written on the muesli box. Often in the muesli add iodine. Add some milk or yogurt to the muesli, and this will be an excellent source of iodine in your diet.