Iodine Rich Fruits And Vegetables – Iodine is an essential mineral that you must get from your diet. Foods containing iodine include milk, seaweed, as well as some fish, beans and fruit.
Your thyroid gland needs iodine to produce thyroid hormones, which have many important responsibilities in your body (
Iodine Rich Fruits And Vegetables
:max_bytes(150000):strip_icc()/getting-started-on-protein-power-2242299-a-557e97c5ec604efb8cfd3413994dd76d.jpg?strip=all "Iodine Rich Fruits And Vegetables")
The recommended daily intake (RDI) of iodine is 150 mcg per day for most adults. For women who are pregnant or nursing, the requirements are higher (3).
Iodine Rich Plant Based Recipes!
In fact, a third of the population is at risk of deficiency, especially those living in areas with only a small amount of iodine in the soil, including European countries (
Iodine deficiency can lead to swelling of the thyroid gland, known as a goiter, and hypothyroidism, which can cause fatigue, muscle weakness and weight gain (
Seaweed is one of the best natural sources of iodine. However, the amount can vary significantly based on the type of seaweed, the region in which it was grown and its preparation (5).
Kombu kelp is a brown seaweed that is sold dry or as a fine powder. It is often used to make a Japanese soup stock called dashi.
Iodine Vegan Diet
In a study that surveyed samples of seaweed from different Asian countries for their iodine content, it was found that kombu kelp contains, by far, the highest amount of iodine compared to other species of seaweed (5).
Kombu kelp can contain up to 2,984 mcg of iodine per layer of seaweed (1 gram). This provides nearly 2,000% of the recommended daily intake (
Excess iodine intake is well tolerated in most people but may lead to thyroid dysfunction in those who are susceptible (
Wakame is another type of brown seaweed that has a slightly sweet taste. It is commonly used to make miso soup.
Healthy Foods That Are Rich In Iodine
The amount of iodine in wakame seaweed depends on where it is grown. Wakame from Asia has higher amounts of iodine than wakame from Australia and New Zealand (
One study found that the average amount of iodine in wakame seaweed from different parts of the world was 66 mcg per gram, or 44% of the recommended daily intake (
Nori is a type of red seaweed. Unlike brown seaweed, it has a much lower iodine content.
The iodine content in nori varies between 16-43 mcg per gram, or about 11-29% of the daily value (
Baked Sweet Potatoes: A Delicious And Healthy Source Of Iodine
Summary Seaweed is an excellent source of iodine. However, the amount it contains depends on the species. Kombu kelp offers the highest amount of iodine, with some varieties containing almost 2, 000% of the daily value in one gram.
It is relatively low in fat and calories but offers a wide range of minerals and nutrients, including iodine (
For example, 3 ounces (85 grams) of cod has about 63-99 mcg, or 42-66% of the recommended daily amount (
The amount of iodine in cod can vary slightly depending on whether the fish was farm raised or wild caught, as well as the area where the fish was caught (
The Best Diet To Have If You Have Hypothyroidism: Foods To Eat And Avoid
Summary There are higher amounts of iodine in fish that are low in fat compared to fatty fish. For example, a lean fish such as cod can provide up to 66% of the daily value.
The amount of iodine in milk and milk products varies widely based on the iodine content of the cattle feed and the use of disinfectants containing iodine during milking (
A comprehensive study measured the iodine content of 18 different brands of milk sold in the Boston area. It found that all 18 brands had at least 88 mcg in 1 cup (8 oz) of milk. Some brands even contained up to 168 mcg in one cup (
Based on these results, 1 cup of milk can provide 59-112% of the recommended daily amount of iodine.
Iodine Rich Food Hi Res Stock Photography And Images
Yoghurt is also a good dairy source of iodine. One cup of plain yoghurt provides around half the daily recommended amount (
Cottage cheese is one of the best sources of iodine. One cup of cottage cheese provides 65 mcg, while one ounce of cheddar cheese provides about 12 mcg (15).
Summary Although the exact amount of iodine in dairy products varies, milk, yogurt and cheese are major sources of iodine in the American diet.
:max_bytes(150000):strip_icc()/thyroid-disease-goitrogens-diet-3233164-v12-686c30eae5e640608f3556466621135d.png?strip=all "Iodine Rich Fruits And Vegetables")
Iodine was added to table salt in the United States in the early 1920s to help reduce cases of goiters, or thyroid gland swelling (16).
Iodine Food Vector Illustration Set Thyroid Stock Vector (royalty Free) 1610999911
There are about 71 mcg of iodine in 1/4 teaspoon of iodized salt, which is 47% of the recommended daily intake. However, salt also contains sodium (
In the past few decades, iodine intake has declined in the United States. This is likely a result of major health organizations pushing to limit daily sodium intake to prevent or treat high blood pressure.
However, salt appears to raise blood pressure only in individuals who are sensitive to salt, which is around 25% of the population (16,
Summary Iodized and uniodized salt are commonly sold in grocery stores. Eating 1/2 teaspoon of iodized salt a day provides enough iodine to prevent deficiency.
Folate (folic Acid)
Shrimp and other seafood are good sources of iodine because they absorb some of the iodine naturally present in seawater (12).
Three ounces of shrimp contain about 35 mcg of iodine, or 23% of the recommended daily intake (
Summary Shrimp is a good source of protein and many nutrients, including iodine. Three ounces of shrimp provide about 23% of the daily value.
Tuna is also a low calorie, high protein, iodine rich food. Furthermore, it is a good source of potassium, iron and B vitamins (20).
The Scientific Consensus On A Healthy Diet
Tuna is also a good source of omega-3 fatty acids, which can reduce your risk of heart disease (
Fatty fish offer less iodine. As tuna is a fatter fish, the amount of iodine found in tuna is lower than leaner fish types, such as cod (
However, tuna is still a relatively good source of iodine, as three ounces provide 17 mcg, or about 11% of the recommended daily intake (
Summary Tuna offers less iodine than lean fish but is still a relatively good source. Three ounces of tuna provides about 11% of the recommended daily amount.
Iodine Rich Food: Benefits & Risk Of Overeating
For less than 100 calories, one whole egg provides a lean source of healthy fats and a wide variety of vitamins and minerals (23).
Egg yolk is a good source of iodine because it is added to chicken feed. But as the iodine content of chicken feed can vary, the amount found in eggs can also vary (12, 24).
Summary Most of the iodine in eggs is found in the yolk. On average, one large egg provides 16% of the recommended daily amount.
:max_bytes(150000):strip_icc()/iodine-rich-foods-5101657-DD-V2-2aa37325a929496e876b6cf3ad815eb1.jpg?strip=all "Iodine Rich Fruits And Vegetables")
Prunes are a good vegetarian or vegan source of iodine. Five dried prunes provide 13 mcg of iodine, or about 9% of the daily value (
Iodine Deficiency Symptoms
Prunes are known to help relieve constipation. This is due to their high content of fiber and sorbitol, a type of sugar alcohol (25).
Because of the nutrients that prunes offer, they can help improve heart health, reduce the risk of colon cancer and even help control weight by reducing appetite (25,
Summary Prunes are full of vitamins and nutrients. Five dried prunes provide a good vegetarian source of iodine by meeting 9% of the daily value.
Lima beans are commonly associated with the popular Native American dish succotash, which mixes lima beans and corn.
Foods Naturally High In Iodine
Due to the variation of iodine in soil, irrigation water and fertilisers, the amount of iodine can vary in fruit and vegetables (
However, on average, one cup of cooked lima beans contains 16 mcg of iodine, or 10% of the daily value (
Summary Lima beans are high in fibre, magnesium, folate and iodine. One cup of cooked lima beans provides about 10% of the daily value of iodine.
Foods highest in iodine include seaweed, milk, tuna, shrimp and eggs. In addition, most table salt is iodized, providing an easy way to add iodine to your meals.
How A Low Iodine Diet Can Help Your Thyroid
The foods listed in this article are not only some of the best sources of iodine, but they are also very nutritious and easy to add to your daily routine.
Our experts continuously monitor the health and wellness space, and we update our articles when new information becomes available. Iodine is considered one of the body’s essential nutrients, responsible for regulating thyroid function, supporting healthy metabolism, aiding growth and development, and preventing certain chronic diseases. Unfortunately, many adults do not eat enough iodine-rich foods and, therefore, suffer from iodine deficiency.
Iodine is present throughout the body in almost every organ and tissue, which is needed by almost every bodily system to keep us alive and full of energy. For this reason, iodine deficiency poses many risks – a frightening thought considering that some sources suggest that around 50 percent or more of the adult population in developed Western countries are at least somewhat iodine deficient.
Iodine is an essential mineral that enters the body through foods rich in iodine, including certain salts (“iodized salt”), eggs, sea vegetables, fish, beans and other foods. It is found naturally in mineral rich soils and also ocean water.
Best Diet For Hypothyroidism, According To Experts
Iodine present in foods and iodized salt includes several chemical forms of iodine, including sodium and potassium salts, inorganic iodine (I2), iodate, and iodide. Iodine usually occurs as a salt and is called iodide when it occurs (not iodine).
We rely on iodine to create thyroxine (T4
