Iodine Rich Diet For Hypothyroidism – Iodine, like essential amino acids, is an essential nutrient that you must get from your diet. Our bodies need iodine to regulate thyroid function, support a healthy metabolism, and even prevent certain types of chronic diseases. Unfortunately, many people do not get enough iodine from the food they eat, putting them at risk of iodine deficiency. These 12 iodine-rich foods can keep your levels at their best.
Iodine, a mineral found in some foods and added to others, helps our bodies function properly. Data presented in a study published in Endocrine Reviews, a peer-reviewed journal, showed that as of 2009, approximately two billion people worldwide have inadequate iodine intake. Although people living in South Asia and sub-Saharan Africa are at high risk of iodine deficiency, about 50% of all Europeans are slightly iodine deficient and iodine intake levels are still down in countries including Australia and the United States.
Iodine Rich Diet For Hypothyroidism
The National Institutes of Health Office of Dietary Supplements states that some people are at greater risk of iodine deficiency. Factors that increase the risk of iodine deficiency include:
Iodine Rich Foods For A Healthy Thyroid
For most adults, the recommended dietary allowance (RDA) for iodine is 150 micrograms. Failure to meet that threshold can result in symptoms such as:
A severe case of iodine deficiency can result in inflammation of the thyroid known as goiter as well as hypothyroidism.
Eating plenty of iodine-rich foods is the best way to ensure you don’t become deficient. So, what foods contain iodine? Some types of fish, dairy products, grains, fruits and vegetables.
Iodine in food can be in several forms: sodium and potassium salts, inorganic iodine (I2), iodate and iodide. Regardless of its form, iodine is absorbed in the stomach, enters the bloodstream, and circulates to the thyroid gland where it is used to synthesize thyroid hormones and other purposes. Any unused iodine is excreted in the urine.
Iodine Deficiency Signs
At any given time, a healthy adult has 15-20 milligrams of iodine in the body, 70% to 80% of which is stored in the thyroid.
By eating plenty of iodine-rich foods, you can ensure that your body gets the iodine it needs. These 12 foods are all naturally rich in iodine. Although eating foods fortified with iodine can help you meet your iodine intake goals, naturally iodized foods provide a wealth of other important nutrients. Seafood and fish are often highlighted as the best food sources of iodine, but there are many vegetable sources of iodine, as well as vegan sources of iodine that we highlight on our list.
Seaweed is one of the best natural sources of iodine – and it’s vegetarian and vegan! The specific amounts it contains vary depending on the type of seaweed, the area where it is grown and the methods of preparation. Kombu kelp, a brown seaweed sold dried or as a fine powder, is often used to make a delicious Japanese soup called dashi.
According to a 2014 review of the iodine content of various types of seaweed, kombu kelp has the highest concentrations. Kombu kelp has been shown to contain up to 2,984 micrograms per gram (about one kelp leaf) – almost 2000% of your RDA! And remember, exceeding the iodine RDA does not cause problems for most people.
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Another brown seaweed (this one with a slightly sweet taste) often used in soups (in this case, miso soup), wakame is also high in iodine. An article published in Thyroid, a medical journal, noted that wakame from Asia consistently contains more iodine than wakame from Australia and New Zealand. The average amount of iodine found in oceans from around the world is 66 micrograms per gram, which is about 44% of your RDA.
You may know nori as a type of seaweed commonly used to wrap sushi rolls. This red seaweed contains less iodine than brown seaweeds such as kombu kelp and wakame, but it is still an important source of iodine.
A literature-based review published in Thyroid Research puts the iodine content of nori between 16 and 43 micrograms per gram, or about 11% to 29% of your RDA.
A versatile white fish with a mild texture and mild flavor, cod iodine levels vary depending on whether it is farmed or wild caught, and where it is caught.
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Lean fish, such as cod, are high in iodine. Research shows 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, high-protein seafood is a good source of iodine, as well as nutrients such as vitamin B12, selenium and phosphorus. The iodine found in shrimp and other seafood comes from seawater itself, the natural source of the iodine they absorb.
Since tuna is a fattier fish, it provides less iodine than cod, but is still a relatively good source. A fact sheet from the NIH’s Office of Recommendations puts the iodine content in tuna at 17 micrograms per 3-ounce serving, which is about 11% of your RDA.
Tuna is also low in calories, high in protein, and an important source of potassium, iron, B vitamins, and omega-3 fatty acids.
Iodine’s Role In Thyroid Health
The amount of iodine found in milk varies. Experts say that important factors include the iodine in the grains that the dairy cows ate, as well as the use of iodine-containing medicines during milking.
A study of the iodine content of 18 different brands of milk sold in the Boston area found that all milk contained at least 88 micrograms per cup of milk, and the brands some have 168 micrograms per cup! Based on those numbers, a cup of milk can provide you with between 59% and 112% of your iodine RDA.
Since it is made from milk, it stands to reason that yogurt can also be a good source of iodine. Its content varies, depending on how much iodine the milk had, and as mentioned above, milk products can vary greatly. However, yogurt is an important source of these nutrients. A cup of plain yogurt, according to the NIH fact sheet mentioned earlier, provides half of your RDA.
Cottage cheese is actually the best source of iodine in milk. A study published in the Journal of Food Protection that examined the iodine content of various common foods found that cottage cheese has an adequate iodine content of 52.7 micrograms per 100 grams, at least 30 micrograms per serving. , and a maximum of 76. micrograms.
Diet For Hypothyroidism
Most of the nutrients found in eggs, including iodine, come from the yolk. Like milk, the amount of iodine in eggs varies depending on how much grain is fed to the hens that produced the eggs. A large egg provides, on average, 24 micrograms of iodine. That’s up to 16% of your RDA.
The word “prunes” has a negative connotation, which is really unfair since these sweet gems are actually dried plums. It is also a good vegan source of iodine. A serving of five dried prunes provides 13 micrograms of iodine, according to an NIH fact sheet. That’s about 9% of your RDA. A 2017 study published in Nutrients states that prunes are also high in fiber, vitamin A, potassium and iron.
Like prunes, lima beans are a good vegan source of iodine. As is true of all fruits and vegetables, their iodine content is related to how much they absorb this nutrient from the soil in which they were grown. The NIH fact sheet lists the iodine content for a cup of cooked lima beans as 16 micrograms, or about 10% of your RDA. It is also a good source of fiber, magnesium and folate.
And, as mentioned at the beginning of this article, iodine is not the only essential nutrient that people are deficient in. Dietary intake of essential amino acids is also low, especially among older adults and people who eat a vegan or vegetarian diet. The best way to meet your essential amino acid needs is to supplement according to your health goals. You can buy our patented ingredients here!
Iodine Deficiency Symptoms
Combine two incomplete proteins together and you have a complementary protein that contains the right amount of essential amino acids. Or is it? Just because two proteins complement each other does not mean that the mixture becomes a higher quality protein. Here’s what you need to know.
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