Keep iodine out of your life while limiting salt

By | 3 March 2021

Keep iodine out of your life while limiting salt

Iodine, which ranks first among microelements important for human health, is added to table salt in certain proportions in our country. While the daily salt consumption is recommended not to exceed 5-6 grams, adults should take 150 micrograms of iodine per day. Iodine deficiency can cause a person to experience many health problems throughout his life, starting from the mother’s womb. Iodine is found not only in salt but also in many foods. For this reason, it is necessary to gain a diet rich in iodine.

Daily salt consumption should not exceed 5-6 grams

For the daily iodine intake to be sufficient, iodized salt should be used. However, it should be paid attention that the daily salt consumption does not exceed 5-6 grams in adults.  Excessive salt intake; cheese, olives, ready-to-eat foods, and most importantly bread. When the salt used in meals and salads is added to this, the ratio increases even more. 34% of the daily salt consumed is taken from bread. It is very important to raise the awareness of society about salt awareness to maintain this level.

Adults should take 150 micrograms of iodine daily

While limiting salt consumption, one’s daily iodine need should not be ignored. Children aged 0-5 years should take 90 micrograms of iodine per day, those between 6-12 years of age 120 micrograms, and adults 150 micrograms per day. 90% of this requirement is met from food and 10% from water. 1.6 billion people in the world live in areas with iodine deficiency. Consequently, 20 thousand children who are significantly affected by iodine deficiency are born every year.

Problems related to iodine deficiency start in the womb

Iodine deficiency is one of the main sources of many important health problems. It causes malformations such as thyroid gland insufficiency, low birth weight, insufficient brain development, small head circumference, and waist opening in babies in the womb. Iodine deficiency in children causes autism, attention deficit, and hyperactivity problems at later ages. Also, iodine deficiency, which is effective in decreasing school success in adolescence, is a cause of goiter in children. Iodine deficiency, which causes infertility in women of childbearing age, predisposes to hypertension during pregnancy and pregnancy poisoning and miscarriage. To meet the needs of the baby during pregnancy and lactation, it should be recommended that the mothers take at least 250 micrograms of iodine daily. In babies born to mothers with iodine deficiency; hypothyroidism, goiter, sudden infant deaths, and susceptibility to infections occur.

Iodized salt should be added after the meal is cooked.

Iodized salt should be sold in light-proof packages. Light-proof containers should be used with their mouths closed when storing at home. There is no harm in using a sufficient amount of iodized salt in normal doses for salads. However, if the salt is removed while cooking, the iodine in it will evaporate and disappear. Therefore, to benefit from the iodine in the salt, salt must be added after the meal is cooked.

Foods rich in iodine should be consumed

It is very important to choose the home salt with iodine. However, since the use of salt should be limited as much as possible, foods with rich content should be preferred for sufficient iodine intake. Among the foods with high iodine content; There are fish (tuna, cod, haddock), milk, yogurt, eggs, meat, turkey meat, spinach, soybeans, chard, zucchini, dried beans, garlic, strawberries, and cranberries. However, the iodine level in the soil and water of the regions where these products are grown should also be sufficient.