Iodine Deficiency: How To Prevent It?
Vitamins and minerals are significant for a healthy way of life. They can improve your overall physical as well as mental well being. Some of the nutrients that are causing health issues in the general public are iodine, vitamin A, folic acid, zinc, and iron.
What Is Iodine?
Iodine is a chemical element that is mainly found in the soil and marine waters. Plant-based foods and iodized salts are known to be a rich source of iodine. You can get an adequate amount of iodine from your diet only. Iodine is required to produce thyroid hormones. These hormones keep a check on several crucial functions and metabolism in the body. During infancy and pregnancy, these hormones take part in the development of bones and the brain.
What Are The Signs And Symptoms Of Iodine Deficiency?
When the body does not get enough iodine to produce thyroid hormones, you will experience unexpected weight gain. Thyroid hormones are responsible for controlling the metabolism rate, which refers to the procedure by which food is converted into energy and heat by the body. When you are low on iodine, your body will burn down low calories at the position of rest. That means most of the calories you consume get accumulated as fat, thereby gain in weight.
Fatigue is one of the most common symptoms of iodine deficiency. Studies have found that a colossal ratio (almost 80%) of iodine-deficient people experience weakness as fatigue. Thyroid hormones produce energy, and that’s the reason you can feel sluggish and feeble on low-levels of it.
Low levels of thyroid hormones can make your neck puffy. This condition is referred to as Goitre. In this case, the thyroid gland situated in the neck gets swollen. It is another common symptom found in people with iodine deficiency.
Hair loss is observed in people with low levels of thyroid hormones. Their hair follicles cease to regenerate, thereby resulting in an extensive hair loss. This hair loss is reversible. Take adequate levels of iodine either from the diet or from health supplements. But. Make sure to consult your healthcare specialist before getting on any of such supplements as it can cause side effects to your body.
Dryness In Skin
Iodine helps your skin to regenerate, and so its deficiency can leave the skin dehydrated. Thyroid hormones also assist in body sweating. People with low thyroid hormones experience less sweat.
Slow Heart Rate
Insufficient levels of iodine can make your heartbeat rate slower than usual, while excess amounts can accelerate your heartbeat rate.
Low levels of thyroid hormones can make you incapable of learning and remembering new things. These hormones help in the development of the brain, and so low levels of it may result in small brain size.
What Are The Sources Of Iodine?
Salt: It is found that almost 30% of the salt we add while cooking, gets lost in the food preparation itself. Rest, 70% is engrossed. In India, salt is one of the most significant sources of iodine. Daily consumption of 10 g salt is enough to get adequate levels of iodine for the body.
Milk: Milk is an excellent source of vitamins, minerals, proteins, and iodine. An adult requires about 150 micrograms RDA, which you can get from half a glass of milk.
Yogurt: Have a cup of yogurt and get almost half of the requirement of daily iodine content with ease. It is also a rich source of protein and calcium.
Bread: About 25 microgram of iodine content is present in a slice of bread. You can take two slices of bread to meet the daily requirements of iodine content in your body.
Seafood: Seafood is a good source of iodine. Have sardines, scallops, cod, tuna, shrimp, etc. and get a sufficient amount of iodine.
Fruits and vegetables: Certain fruits and vegetables are high in iodine. The list comprises of spinach, sweet potato, onion, banana, etc.
Eggs: Egg yolks have also enriched iodine levels. Iodine helps in mental and cognitive development, and so can be beneficial for infants.
Iodine deficiency can negatively impact your learning ability. Studies have found that people with higher levels of iodine can learn and memorize things way better than those who have inadequate levels of it.
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