Lo iodio è un ingrediente fondamentale della nostra dieta, fondamentale per la salute della tiroide. A dare le indicazioni per un menù ad hoc è la Siedp, la Società italiana di endocrinologia e diabetologia pediatrica, che ricorda che dieta povera di iodio può determinare disturbi quali il gozzo, cioè l’aumento delle dimensioni della ghiandola, e la formazione di noduli.
Secondo l’Organizzazione mondiale della Sanità, il fabbisogno quotidiano di iodio per un adulto è di 150 microgrammi, ma nel caso di neonati e bambini e di donne in gravidanza l’introito deve aumentare fino a 200-250 mg. In 100 grammi di crostacei è presente una quantità di iodio pari a 300 mg, mentre in una pari quantità di pesce di mare la media è di 80 mg. Il dottor Andrea Lania, responsabile dell’Unità operativa di Endocrinologia dell’Istituto Clinico Humanitas, ha inoltre aggiunto:
Sono tutti alimenti portatori di buone quantità di iodio e che in misura variabile possono contribuire a raggiungere la soglia raccomandata di iodio, ma non si può prescindere dal sale iodato per un corretto apporto iodico giornaliero
Via libera quindi ai seguenti alimenti:
Pesci e crostacei
Merluzzo, il salmone non di allevamento e il branzino. Ancora, sgombro e alici, crostacei, calamari e polpi.
Yogurt biologico
E’più noto per il suo contenuto di calcio e proteine, questo prodotto di latte cagliato è anche sorprendentemente ricco di iodio. Una tazza di yogurt ci fornisce 154 microgrammi di iodio o il 58 per cento della nostra RDA. A confronto, una tazza di latte contiene 56 microgrammi di iodio.
Fagioli
Oltre ai fagioli, via libera anche lenticchie, ceci e fave, perfetti dunque anche per chi segue una alimentazione vegana.
Alghe marine
Contengono 20-8000 mg/kg se essiccate
Uova
Il contenuto varia tra 70-90 μg/kg
Latte
Il contenuto varia tra 50-200 μg/L
Aglio e cipolle
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