Foods Rich In Iodine Hypothyroidism – Iodine, like other essential amino acids, is an important nutrient that you should get in your diet. Our bodies need iodine to regulate thyroid function, support healthy metabolism, and protect against a variety of chronic diseases. Unfortunately, many people do not get enough iodine in their diet, putting them at risk of iodine deficiency. These 12 foods with iodine can keep your levels healthy.
Iodine, a naturally occurring mineral found in some foods and added to others, helps our bodies function properly. Data from a study published in Endocrine Reviews, a peer-reviewed journal, revealed that as of 2009, nearly two billion people worldwide are iodine deficient. While people in South Asia and sub-Saharan Africa are at high risk of iodine deficiency, about 50% of all Europeans are mildly deficient and iodine intake rates are lower in countries including Australia and the United States.
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The National Institutes of Health’s Dietary Supplements report that some people are at higher risk for iodine deficiency. Factors that increase the risk of iodine deficiency include:
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For most adults, the recommended dietary allowance (RDA) for iodine is 150 micrograms. Failure to meet this limit can result in symptoms such as:
Severe iodine deficiency can result in swelling of the thyroid gland known as goiter as well as hypothyroidism.
Eating plenty of foods with iodine is the best way to ensure you don’t develop it. So, what foods contain iodine? Certain types of fish, dairy products, whole grains, and fruits and vegetables.
Iodine in food can be in different forms: sodium and potassium salts, inorganic iodine (I2), iodide, and iodide. Regardless of its form, iodine enters the stomach, enters the bloodstream, and circulates to the thyroid gland where it is used to synthesize thyroid hormone and other functions. Any unused iodine is excreted in the urine.
Iodine Rich Foods
At any given time, a healthy adult has 15-20 milligrams of iodine available in the body, 70% to 80% of which is stored in the thyroid.
By eating foods rich in iodine, you can ensure that your body gets the right amount of iodine it needs. All 12 foods are naturally high in iodine. While eating foods fortified with iodine can help you reach your iodine intake goals, foods that contain iodine naturally also provide a wealth of this important nutrient. Seafood and fish are often cited as the best dietary sources of iodine, but there are many plant-based sources of iodine, and some plant-based sources of iodine are also featured on our list.
Seaweed is one of the best sources of iodine—and one that comes from both plant and animal sources! The specific amount involved varies depending on the type of seaweed, the region where it is grown, and the method of preparation. Kombu kelp, a green seaweed sold dry or as a fine powder, is widely used to make a delicious Japanese soup called dashi.
According to a 2014 analysis of the iodine content of different types of seaweed, kelp has by far the highest concentration. Kombu kelp has been shown to contain up to 2,984 micrograms per gram (about one serving of kelp)—that’s nearly 2000% of your RDA! And remember, exceeding your iodine RDA doesn’t cause problems for most people.
Foods Naturally High In Iodine
Another dark seaweed (this one has a slightly milder taste) that is often used to make soup (in this case, miso soup), wakame is also high in iodine. A study published in the journal Thyroid, a medical journal, found that wakame from Asia consistently contains more iodine than wakame from Australia and New Zealand. The average amount of iodine found in seaweed worldwide is 66 micrograms per gram, which is about 44% of your RDA.
You may recognize nori as a type of seaweed used to wrap sushi. This red seaweed contains less iodine than dark seaweeds like kombu kelp and wakame, but it is still a valuable source of iodine.
An analysis of the literature published in Thyroid Research placed nori’s iodine content at between 16 and 43 micrograms per gram, or about 11% to 29% of your RDA.
White fish is different and has a mild and mild taste, the quality of cod varies depending on whether it is farmed or wild caught, and if wild caught, where it was caught.
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Low-fat fish, such as cod, tend to be high in iodine. Studies show that cod contains about 65 to 99 micrograms of iodine per 3-ounce serving, which is between 42% and 66% of your RDA.
This low-calorie, protein-rich seafood is a good source of iodine, as well as nutrients like vitamin B12, selenium, and phosphorus. The iodine found in shrimp and other seafood comes from the seawater itself, a natural source of iodine that they extract.
Since tuna is a fatty fish, it provides less iodine than cod, but is still a good source. A fact sheet from the NIH’s Office of Supplements puts the iodine in tuna at 17 micrograms per 3-ounce serving, which is about 11% of your RDA.
Tuna is also low in calories, rich in protein, and a valuable source of potassium, iron, B vitamins, and omega-3 fatty acids.
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The amount of iodine found in milk varies. Experts say that the most important factors are the iodine-containing grains that dairy cows eat, as well as the use of iodine-depleting pesticides during milking.
A study of iodine in 18 different brands of milk sold in the Boston area confirmed that all contained at least 88 micrograms per cup of milk, and some brands contained as much as 168 micrograms per cup! Based on those numbers, a cup of milk can provide you with between 59% and 112% of your iodine RDA.
Given that it is made from milk, it only makes sense that yogurt would also be a good source of iodine. The content varies, of course, depending on the amount of iodine in the milk used to make it, and as mentioned above, the iodine content of milk can also vary greatly. Nevertheless, yogurt is a valuable source of nutrients. A cup of plain yogurt, per the NIH fact sheet mentioned earlier, provides about half of your RDA.
Cottage cheese is actually a good dairy source of iodine. A study published in the Journal of Food Protection that analyzed the iodine content of various common foods found that cottage cheese had an average iodine content of 52.7 micrograms per 100 gram serving, a minimum of 30 micrograms per serving, and a maximum of 76 micrograms.
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Most of the nutrients found in eggs, including iodine, come from the yolk. Like milk, the iodine content of eggs varies depending on the iodine content of the grains fed to the hens that laid the eggs. A large egg yields, on average, 24 micrograms of iodine. That’s about 16% of your RDA.
The word prunes has taken on some unpleasant connotations, which is actually quite unfair because these gems are simply delicious. They are also a good source of iodine. A serving of five dried leaves provides 13 micrograms of iodine, according to the NIH fact sheet. That’s about 9% of your RDA. A 2017 study published in Nutrition found that prunes are high in fiber, vitamin A, potassium, and iron.
Like prunes, lima beans are a good source of iodine. As with all fruits and vegetables, their iodine content is related to the nutrient content of the soil in which they are grown. The NIH fact sheet lists iodine per cup of cooked lima beans as 16 micrograms, or about 10% of your RDA. They are also a good source of fiber, magnesium, and folate.
And, as mentioned at the beginning of this article, iodine is not the only important nutrient that people are deficient in. Intake of essential amino acids is also low, especially in older people and people who eat vegetarian or vegan diets. The best way to meet your amino acid needs is to supplement according to your health goals. You can buy our official products here!
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