Gender | Age | Intake |
---|---|---|
0-6 months | Male | 110 mcg/day |
0-6 months | Female | 110 mcg/day |
7-12 months | Male | 130 mcg/day |
7-12 months | Female | 130 mcg/day |
1-3 years | Male | 90 mcg/day |
1-3 years | Female | 90 mcg/day |
3-7 years | Male | 90 mcg/day |
3-7 years | Female | 90 mcg/day |
7-11 years | Male | 100 mcg/day |
7-11 years | Female | 100 mcg/day |
11-18 years | Male | 120 mcg/day |
11-18 years | Female | 120 mcg/day |
18 years and over | Male | 150 mcg/day |
18 years and over | Female | 150 mcg/day |
This chemical element is a trace mineral which is found naturally in living organisms. It is essential for the proper metabolism of cells. Thus, iodine is important for normal process of converting eaten food into energy.
Iodine takes part in producing thyroid hormones which regulate metabolism and growth. It is also very important for proper functioning of the brain.
Though most animal and plant foods contain this mineral, iodine deficiency exists in over fifty countries of the world. It occurs because in some regions there is little iodine in the sea and soil. Moreover, modern people eat too many refined products.
Deficiency in iodine increases the risk of mental slowness, lethargy, weight gain, cretinism, high cholesterol, depression, goiter, fatigue, and other health issues.
Remember, that hypothyroidism can be cause by too little and too much iodine.
Poisoning with iodine is pretty rare, but high intake of the mineral can hurt the thyroid gland.
Often iodized salt remains the main source of this mineral, but there are also many other iodine-rich foods, like cod, sea weed, and shrimp. Dairy products and eggs contain much iodine too. All these foods are easily digested and absorbed.
A healthy and balanced diet provides enough iodine for the human body. If you do not like seafood, use iodized salt, eat eggs and dairy products.