Lo iodio
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Lo iodio svolge un ruolo fondamentale per l’organismo. Deve essere assunto dalla dieta in quanto l’organismo non lo produce in autonomia. Gli ormoni tiroxina e triiodotironina contengono iodio che viene stoccato quando necessario. Una sua carenza infatti può diminuire la funzione della tiroide, causare ritardi nella crescita, stanchezza e calvizia precoce. Svolge un ruolo importante per la produzione degli ormoni tiroidei e per il metabolismo energetico.
E’ presente in buona quantità nei pesci di mare, nei crostacei e nei prodotti caseari. E’ molto scarso nella frutta e nella verdura. I soggetti vegetariani e vegani vanno incontro ad una carenza con maggiore probabilità rispetto a chi segue una dieta onnivora, a meno che non riescano a consumare alghe con regolarità o prendano integratori. L’alga kelp contiene una quantità elevata di iodio.
E’ preferibile consumare il sale iodato, considerando che 6 grammi di sale iodato al giorno forniscono 180ug di iodio. E’ consigliabile inoltre salare gli alimenti dopo la cottura per non andare incontro a perdite di iodio dal sale. La cottura ne riduce il contenuto fino al 50%!
Una carenza può portare ad ipotiroidismo, un eccesso ad ipertiroidismo, per questo motivo non bisogna esagerare con le quantità. E’ fondamentale assumere la giusta quantità soprattutto in gravidanza per non creare danni al feto. Una carenza potrebbe portare il neonato ad avere dei ritardi e delle carenze cognitive.
L’assunzione minima di iodio è di 70ug al giorno per i neonati, di 100ug per i bambini fino a 10 anni, di 130ug per i ragazzi fino a 17 anni e di 150ug per gli adulti. Le donne in gravidanza e che allattano dovrebbero assumere almeno 200ug.
Il corpo riesce ad espellere eventuali eccessi anche fino ai 500ug giornalieri ma comunque bisogna prestare attenzione sia per non affaticare i reni, sia per non incorrere in problemi tiroidei come abbiamo visto in precedenza.
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