Iodio nella dieta, perché è importante e quali alimenti lo contengono

Lo iodio nella dieta è imprtantissimo per regolare le funzionalità della tiroide e si può assumere sia con gli alimenti che attraverso integratori o cibi arricchiti con questo elemento, come per esempio il sale iodato.

iodio nella dieta

Tra gli alimenti che ne sono ricchi naturalmente ci sono indubbiamente pesci marini e crostacei. Ne contengono buone quantità anche latticini, carne e uova. In quantità minori se ne trovano nella frutta e nelle verdure, in base a quanto iodio contiene il terreno di coltivazione e dunque con valori molto variabili.

L’acqua è una fonte di questo minerale ma in quantità generalmente minime e anche in questo caso molto variabili a seconda della zone. Quella marina è naturalmente la più ricca. Dal momento che si riscontra questa grande variabilità di livelli tra i diversi alimenti in base alle zone di produzione, si ricorre spesso agli integratori per chi ha necessità di aumentarne le quantità nella propria dieta. Generalmente ciò si ottiene molto facilmente utilizzando il sale iodato che, associandosi agli alimenti comuni, garantisce il giusto apporto quotidiano.

Il sale iodato altro non è che sale da cucina comune a cui vengono aggiunti sali di iodio. L’aspetto rimane invariato così come il sapore e l’odore, dunque i cibi non vengono alterati in alcun modo dall’uso di sale iodato.

Tra gli altri alimenti che ne contengono naturalmente segnaliamo il pesce di mare, i molluschi, le alghe marine, il sale marino, il latte vaccino, le uova, la carne e in quantità minori il pesce d’acqua dolce. Frutta, legumi, verdure e cereali ne contengono in quantità variabili a seconda del terreno.

Indubbiamente tra le fonti alimentari di iodio spiccano le alghe marine, particolarmente le alghe brune della laminariales che comprendono l’alga kelp, la laminaria digitata e la laminaria japonica. Tutte queste alghe superano tra 100 e 1000 volte il contenuto di iodio del pesce di mare. Tra i pesci più ricchi si notano sardina e merluzzo.

Le quantità giornaliere consigliate per una persona adulta sono di circa 150 µg al giorno. Bambini e donne in gravidanza e allattamento devono consumarne quantità maggiori, comprese tra 220 e 290 µg al giorno.

Photo Credits | chomplearn / Shutterstock.com

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