Iodine is essential for the synthesis of thyroid hormone, which plays an important role in regulating metabolism and promoting fetal brain development. If pregnant women lack iodine, it will not only affect their health, but also lead to abortion, stillbirth, neonatal mental retardation and other problems. Pregnant women in some areas may be at risk of inadequate iodine intake due to differences in geographical environment and dietary habits. Therefore, it is necessary for every expectant mother to understand the main food sources of iodine, arrange her daily diet reasonably and ensure the appropriate intake of iodine.
According to the recommendations of the Chinese Nutrition Society, the average daily iodine requirement (EAR) for adults in China is 85 micrograms, and the recommended intake (RNI) is 120 micrograms. The daily iodine requirement of pregnant women is not only to meet their own needs, but also to meet the needs of the fetus. Adult female iodine EAR (85 micrograms per day) and neonatal iodine accumulation (75 micrograms per day) add up to about 160 micrograms per day.
Due to the differences in geographical environment and dietary habits, the iodine content in soil and water sources in many areas is insufficient, resulting in low iodine content in food. Therefore, in addition to food intake, pregnant women should also consider iodized salt or iodine supplements to ensure adequate intake of iodine. Iodine is mainly found in the following three types of food, which will be analyzed one by one.
1. Iodized salt: 5 grams of iodized salt per day can help pregnant women consume 100 micrograms of iodine
. The current standard for iodized salt (GB 26878 2011) stipulates that the average level of iodine in table salt products (iodized table salt) is 20-30 mg/kg. Iodized salt is made by mixing potassium iodate or potassium iodide with ordinary salt in a certain proportion. However, because iodine is a relatively active and volatile element, it will be lost in the cooking process. According to the average cooking loss rate of 20%, pregnant women can take 100 micrograms of iodine when they take 5 grams of iodized salt every day, which is lower than daily iodine requirement.
Therefore, in addition to iodized salt, pregnant women should also eat other foods rich in iodine.
2. Seafood: The most iodine-rich food sources
, such as kelp, laver, marine fish, shellfish, etc. The iodine content of these foods is much higher than that of terrestrial foods, so it is very convenient for pregnant women living in coastal areas to supplement iodine by eating seafood.
3. Eggs: The iodine content in egg yolk is usually higher
than that in egg white. Eggs, duck eggs and other egg foods are also an important source of iodine. Egg yolks usually contain more iodine than egg whites. Therefore, pregnant women can increase the intake of eggs in their diet to help supplement iodine.
However, it should be noted that excessive iodine supplementation is also harmful. The results of many epidemiological surveys in China show that when the concentration of urinary iodine in pregnant women exceeds 250 micrograms per liter, subclinical hypothyroidism will occur, so the daily iodine intake of pregnant women should not exceed 500 micrograms.
