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World Iodine Deficiency Day 2016- Foods To Boost Up Your Iodine Intake

Iodine is an important mineral required for healthy functioning of your thyroid glands. The thyroid glands are a butterfly shaped structure located at the front of your neck. This little butterfly produces the most important hormones for your body and cannot function without iodine. Deficiency in nutritional intake of Iodine can lead to thyroid enlargement in hypothyroidism, goiter and poor mental growth in children. Iodine deficiency during pregnancy can lead to miscarriage and disorders in child's mental and cognitive development.

Your body can't make or store iodine, so you can only get it from what you eat. Both too little and too much iodine can cause a goiter, or swollen thyroid. Too little can also make you lethargic and mentally fuzzy; too much can cause stomach upset, diarrhea, and even cancer.

An average adult needs about 150 micrograms of iodine daily to maintain healthy and proper production of thyroid hormones. Both, excess or the lack of iodine in the body can adversely affect the functioning of thyroid glands and production of thyroid hormones.

Iodine is a mineral of oceans found primarily in seafood. Though Iodine is found inconsistently in plant foods, organics grown on Iodine rich soil are packed with good amounts. Here are some Iodine-rich vegetarian foods to spur your daily Iodine intake.

- Yogurt: - When it comes to Iodine, yogurt is the super food. A single cup can meet half of your daily Iodine requirement. Go with regular yogurt after lunch or frozen yogurt with a sweet treat of Iodine-rich fruits like mangoes and strawberries. You can also add it to your regular favorite smoothie recipes.

- Cheese: Your second choice with Iodine is cheese. The best option would be Cheddar or Mozzarella. Get a extra topping on the weekend pizza or pack your daily sandwich with an extra load.

- Milk: Looking for a healthier option? Almost all dairy items are enriched with iodine. Every 250ml of milk has just about 150 micrograms of iodine.

- Potatoes: Baked potatoes are an excellent source of iodine, as long as you eat the skins too. One medium potato contains 60 micrograms of iodine, which is 40 percent of the daily recommended amount for an adult.

The last and the best is the good old Iodized salt that can be added to any recipe.

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