Mineral
Iodine
Recommended Daily Allowance: 150 mcg
Iodine is needed for thyroid hormone synthesis (T3, T4), which regulate metabolism, growth and brain development.
✅ Health Benefits
- Thyroid hormone synthesis
- Metabolism regulation
- Brain development (critical for fetus)
- Child growth and development
- Cognitive function
⚠️ Deficiency Signs
- Goiter (enlarged thyroid)
- Hypothyroidism (fatigue, weight gain, cold)
- Cretinism (from maternal deficiency)
- Intellectual disability in children
🛑 Excess
- Hyperthyroidism
- Thyroiditis
🏆 Top Sources in НейроДиет Database
Seaweed/kelp (100g)
100g
300 mcg
100g
Haddock (150g)
150g
200 mcg
150g
Ryazhenka (250ml)
250ml
50 mcg
250ml
Varenets (250ml)
250ml
50 mcg
250ml
Prostokvashino milk 3.2% (250ml)
250ml
50 mcg
250ml
Milk 1.5% (250ml)
250ml
50 mcg
250ml
Domik v Derevne kefir 2.5% (250ml)
250ml
50 mcg
250ml
Ryazhenka 3.2% (250ml)
250ml
50 mcg
250ml
Prostokvasha (250ml)
250ml
50 mcg
250ml
Yogurt drinking (250ml)
250ml
50 mcg
250ml
💡 Interesting Facts
- Russia is a mass iodine deficiency zone
- Iodized salt is the simplest solution
- Seaweed is the champion (300+ mcg/100g)
- Seafood, dairy are good sources
- WHO recommends mandatory salt iodization
Other Nutrients
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