THINGS TO KNOW ABOUT SALT
Salt is an important mineral necessary for maintaining fluid balance in the body, regulating blood pressure, muscle contraction and nerve transmission. However, excessive salt consumption is a major risk factor for some diseases.
Excessive salt consumption increases the risk of high blood pressure, stroke, heart attack, heart failure, kidney disease, stomach cancer, obesity and bone!
Consuming iodized salt is recommended to reduce the incidence of thyroid disease and goiter due to iodine deficiency in Turkey. Society's iodine intake is increased through the use of iodine-fortified table salt. However, if you have health problems due to excessive salt consumption, you should not overdo it with iodized salt consumption. A very small amount (1/4 teaspoon) of iodized salt is enough to meet your daily iodine requirements.
STORE IODINE SALT IN CLOSED CONTAINERS WITHOUT LIGHT
Because iodine is lost from the containers in which the salt is stored, iodized salts should be stored in closed, opaque containers. Additionally, adding iodized salt to foods before cooking causes iodine to be lost through evaporation during cooking. Adding salt to food after cooking prevents this loss. If there are people in the family with salt-related health problems, a more reliable method is to salt the dishes at the table using a salt shaker.
USE SPICE AND GARLIC INSTEAD OF SALT
While young people without health problems sprinkle salt on their plates at will, those with salt-related health problems or those who should not consume salt for protective purposes consume very little or no salt. Instead of salt, spices, various useful herbs, onions and garlic can be used to sweeten dishes.
In about 80% of thyroid patients in Turkey, Hashimoto A disease related to the immune system reaction called thyroiditis is observed. With this disease and other reasons, the thyroid gland is underactive, slows down mental activities, forgetfulness, feeling of constant tiredness and exhaustion, depression, tendency to gain weight, increase in blood cholesterol levels, dryness of the skin, thinning of the skin of the hair, feeling cold even in a hot environment There are complaints that are interpreted as age-related.
ATTENTION Iodine
The thyroid secretes a hormone that acts throughout the body and regulates metabolism, and this hormone contains iodine in its structure. Iodine deficiency leads to thyroid hormone deficiency and goiter. One of the reasons for inadequate thyroid function, in addition to family reasons, is iodine deficiency. People who are older, have cardiovascular problems and need to use salt restriction can ensure that their thyroid works more efficiently by using foods containing iodine and not eating foods that prevent the thyroid from storing iodine.
Foods containing iodine
The average daily iodine intake for an adult is 150 mcg. The iodine requirement for pregnant women is 220 µg per day and 290 µg per day for breastfeeding women. Children ages 1-13 should take 90-120 mcg of iodine per day. In natural foods, the iodine content varies in proportion to the amount of iodine in the water and soil of the region where the product is obtained. The way food is cooked can also lead to a reduction in iodine levels. Cooking at high temperatures, frying in oil, cooking in water, long cooking leads to loss of iodine in food.
USE FRESH MEALS
The food should be eaten fresh after cooking and not stored too exposed. Iodine, a volatile substance, decreases over time.
THE MOST BEAUTIFUL IODINE TANK FISH
However, iodine is more commonly found in large fish that live in deep waters and oceans. Shellfish and seaweed from Far Eastern cuisine also contain plenty of iodine. 100 gr. Lean sea fish contains an average of 100 mg of iodine. The ones that contain the most iodine are tuna, cod and haddock. 200 grams of fish covers at least half of our daily iodine needs.
MILK AND DAIRY PRODUCTS ARE RICH IN IODINE
Depending on the type, milk and milk products contain up to 50 mg of iodine per 100 g. Milk and dairy products are rich in iodine. A bowl of yogurt covers approx. 60% of the daily iodine requirement, 1 glass of cow's milk 40%, 1 egg 20%. Red meat and chicken contain different amounts of iodine depending on the animals' food intake.
VEGETABLES GENERALLY CONTAIN LESS IODINE
The vegetable with the highest iodine content is spinach. Fruit is generally not a good source of iodine. The fruit with the highest iodine content is the strawberry. 6-7 strawberries provide approximately 8% of the daily iodine requirement. People who consume products from different regions and eat different foods usually do not have iodine deficiency. However, the rate of iodine deficiency is high among those who constantly consume the products grown in the same region and soil with low iodine content.
Multivitamins typically contain 100 mg of iodine. If you regularly take a multivitamin containing iodine, your daily iodine needs will be met.
OVERCONSUMPTION OF CABBAGE CAN CAUSE GOITTER
Even with adequate iodine intake, some nutrients cause the thyroid to retain iodine, causing the thyroid to stop functioning and causing a goiter. Kale, commonly consumed in the Black Sea region, is one of the goitrogenic substances used in Turkey. While infrequent consumption does not cause problems, daily consumption or even a few meals a day impairs thyroid function and causes the thyroid to grow.
Cruciferous vegetables such as cabbage, broccoli and cauliflower can cause hypothyroidism if consumed raw in large quantities. By boiling, steaming or fermenting these vegetables, their goiter-forming properties are largely lost.
IODINE THAT SUPPLIES THE NEED IS HARMFUL
Aside from natural foods, measured amounts of iodized table salt, or iodine-containing medications administered by a doctor, taking iodine does more harm than good.
