Vitamin- og mineral guiden

Jod (J)

Jod er et livsvigtigt sporstof. En voksen indeholder ca. 20-50 mcg, hvor 2/3 er lagret i skjoldbruskkirtlen. Så vidt man ved, er jods eneste funktion at indgå i skjoldbruskkirtlens to hormoner, som styrer stofskifteprocesserne i hele kroppen.
Skjoldbruskkirtelhormonerne hedder T3 (trijodthyronin) og T4 (thyroxin), alt efter hvor mange jodatomer, de indeholder. T3 virker langt hurtigere end T4, der betragtes som et forstadium. Selen indgår desuden i enzymer, som regulerer hormonaktiviteten. Det kan blandt andet ske ved fjernelse af et jodatom, så det passive T4 hormon omdannes til det aktive T3 hormon.
Dannes der for lidt T3 hormon, bliver stofskiftet lavere, og dannes der for meget, bliver det højere. Derfor er det vigtigt, at der både er jod og selen til stede under reguleringen.

Funktioner og betydning for

Mangler og dårlig udnyttelse forårsages af

Mangelsymptomer

Kilder

Især maritime kilder som tang, fisk, skaldyr, fiskesovs, østerssovs og havsalt. Desuden mejeriprodukter og æg.
Struma har været meget udbredt i Danmark, og derfor har man siden 1998 tilsat jod til bordsalt for at forebygge sygdommen. Jodberiget salt findes også i brød fra bagere og brødindustri, hvor jodindholdet er cirka 22 mikrogram pr 100 gram.

Tang

36.000
Musling 140
Laks 65
Hele æg  21
Frugter og grønsager  0,2-1

Anbefalet daglig tilførsel

Voksne 11 år og opefter: 150 mikrogram
Børn 1-10 år: 70 mikrogram
Gravide og ammende: Henholdsvis 175 og 200 mikrogram

Øget behov

Vigtigt at vide

Man kan både have struma og lavt stofskifte uden at mangle jod. Stofskifteproblemer kan også skyldes mangel på selen, der regulerer stofskiftehormonerne.
Opvarmning sænker fødevarers indhold af jod.

Overdosering – bivirkninger

Vi tåler relativt store mængder jod, men for store mængder over for lang tid kan hæmme dannelsen af skjoldbruskkirtelhormoner og både medføre for højt og for lavt stofskifte. Gravide og ammende skal være særlig forsigtige, da overdosering kan nedsætte funktionen af barnets skjoldbruskkirtel.

Slankepiller med store mængder jod kan på sigt skade hormonbalancen.

Radioaktivt jod (fx efter atomkraftulykker) kan ophobes i skjoldbruskkirtlen og forårsage alvorlige skader og kræft. Skaderne kan minimeres ved at spise jodtabletter (kaliumjodid).

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