Iodine is an important mineral, which is essential for our body. It is essential for the good functioning of the thyroid gland and helps in maintaining balanced metabolism of the body. If there is iodine deficiency in the body, it can cause many types of health problems. But the good thing is that iodine deficiency can be easily overcome by including some special foods in the diet. Let us know about the problems to iodine deficiency and those foods which can help in eliminating it.

1. Symptoms caused by iodine deficiency

Many symptoms can appear in the body due to iodine deficiency. By recognizing these symptoms, appropriate measures can be taken in time:

• Thyroid problem (hypothyroidism): Due to iodine deficiency, the thyroid gland is not able to function properly, which can cause problems like hypothyroidism. Its symptoms include fatigue, weight gain, feeling cold, and feeling lethargic.
• Lumps or Goiter: Iodine deficiency can cause the problem of goiter, in which swelling or lumps form around the neck.
• loss of memory power: Iodine deficiency affects mental condition, causing difficulty in concentrating and can lead to weak memory.
• skin changes: Iodine deficiency can cause dry and rough skin.
• hair fall: Iodine deficiency can cause hair fall and thinning, which adversely affects hair health.
• mood swings and depression: Iodine deficiency can affect mental condition, causing problems like irritability, stress, and depression.

2. To overcome iodine deficiency, include these foods in your diet.

To overcome iodine deficiency, you will have to include some special foods in your diet. These foods provide plenty of iodine:

• iodized salt: The easiest way to overcome iodine deficiency is to use iodized salt. Include it in your diet regularly.
• sea ​​fish: Fish is an excellent source of iodine. Salmon, tuna and bony fish are especially rich in iodine. Consume fish at least 2-3 times a week.
• SeafoodShellfish, prawns, crabs, and octopus are good sources of iodine. If you eat seafood, it can help overcome iodine deficiency.
• milk and dairy products: Dairy products like milk, curd and cheese also contain iodine. Regular consumption of these can fulfill your iodine requirement.
• eggs: Eggs are also a good source of iodine. You can boil eggs and add them to sandwiches or salads.
• sodium-rich foodsTo overcome iodine deficiency, some processed foods such as soy sauce or tomato sauce can also be consumed, as they contain iodine.
• Vegetables and Fruits: Certain types of fruits and vegetables, such as potatoes, green leafy vegetables, broccoli, and strawberries also help increase iodine levels.

3. Requirement and correct intake of iodine

• A healthy adult needs about 150 micrograms of iodine a day.
• Pregnant women and children require more iodine, that is why it is very important to ensure the right amount of iodine for them.

4. Measures to prevent iodine deficiency

• To avoid iodine deficiency, make sure your diet includes iodine-rich foods.
• Use iodized salt, but do not consume it in excess as excess salt can cause other health problems.
• If you feel that your iodine deficiency is serious, consult a doctor and get proper testing done.

To avoid problems caused by iodine deficiency, it is important that you include iodine-rich foods in your diet. For this, consuming sea fish, seafood, iodized salt, and dairy products can be beneficial. Iodine deficiency can be cured through right diet and lifestyle, so that you can maintain your health.