Iodine is a trace mineral not made in our body and thus must be obtained via food or supplements. It is an important element that is required for the proper working of the thyroid glands.
In the US, the daily iodine requirement is met via food or supplements depending on region and age. It is important to understand what foods to eat to meet your daily requirements.
According to the NIH, the average iodine required by your body based on your age or life stage is as follows:
The following are 20 iodine-rich foods that you need to include in your diet:
Seaweed, also known as sea vegetables, is the best natural source of iodine. It absorbs iodine directly from the seawater and concentrates it within its tissues. In fact, seaweed can contain up to 20 times more iodine than other iodine-rich foods like seafood or dairy products.
The iodine content in seafood depends on the region it is grown and the preparation. There are three common varieties of seaweed: kelp, nori, or kombu. Of the three, nori is the most commonly consumed seaweed in the form of sushi. It also contains the least amount of iodine.
Cod fish is a highly nutritious seafood that serves as an excellent source of iodine. Studies have indicated that fish that are low in calorie usually tend to have more idoine. Nevertheless, the amount of iodine in this fish depends on the region where it was caught and whether it is far-raised or wild-caught.
Approximately 99 micrograms of iodine can be found in 100 grams of codfish, which is 66% of the daily recommended amount. This makes it an ideal choice for individuals who may have iodine deficiency or those who follow a diet lacking in iodine-rich foods.
Yet another seafood on this list is the simple yet delicious shrimp. Just a 3-ounce serving of shrimp can provide up to 35% of the recommended daily intake of iodine for adults. In addition to iodine, shrimp also contains nutrients like vitamin B12, selenium and phosphorus.
Incorporation of shrimp into your diet is fairly easy as it can be prepared in a multitude of ways. However, it's important to note that while shrimp is an excellent source of iodine, it should be consumed in moderation, taking into consideration individual dietary needs and any potential allergies or sensitivities.
Tuna is more of a fatty fish, so it doesn't have as much iodine as other seafood options like codfish and shrimp. However, it is a healthier option for sure. In addition to the iodine, tuna also contains a significant amount of omega-3 fatty acids.
About a 3-ounce serving of cooked tuna can provide around 17% of the recommended daily intake of iodine for an average adult. This makes it an efficient way to meet your iodine needs, especially for individuals who don't consume enough iodine-rich foods regularly.
Iodized Salt is responsible for 88% of all the iodine intake in the world. The salt is a regular table salt that has been fortified with iodine, making it an accessible and convenient source of this important nutrient. The process of iodization involves adding potassium iodide or potassium iodate to the salt.
Iodine deficiency is a significant global health issue, particularly in areas where iodine-rich foods like seafood are scarce or not readily available. Thus, the introduction of iodized salt has significantly reduced the incidence of these disorders in many countries. What also helps is that it can be easily incorporated into many cuisines throughout the world.
Eggs are not commonly known as a significant source of iodine; however, they do contain a small amount of this essential mineral. A large egg typically contains around 16-24 micrograms of iodine, which is approximately 10-16% of the daily recommended value. This amount may vary depending on the iodine content of the hen's diet and the geographical location where the eggs are produced.
The iodine content in eggs is influenced by the iodine levels in the soil and the feed consumed by the hens. Although eggs may not provide a significant amount of iodine on their own, they can still be a valuable addition to a balanced diet that includes other iodine-rich foods.
In the American diet, dairy products are an important source of iodine. Milk, cheese, yogurt, and other dairy products are known to contain significant amounts of iodine. In fact, dairy products are considered one of the richest dietary sources of this essential mineral.
Since the amount can vary based on the products, it is advisable to check the nutrition label before you opt for a specific dairy product for your iodine intake.
A 100-gram serving of beef liver typically contains around 0.04 milligrams of iodine. Although this may seem minimal compared to other iodine-rich foods, it can still contribute to the overall iodine intake. Furthermore, beef liver is also a rich source of other essential nutrients such as iron, vitamin A, vitamin B12, and zinc.
Because of its easy access, beef liver can be a feasible option for some. However, it is best to include this in a diet where you already have a stronger iodine source, like seafood or seaweed.
Navy beans are a great plant-based source of iodine, so they can be an excellent option for vegetarians and vegans. A one-cup serving of cooked navy beans provides approximately 64 micrograms of iodine, which is about 43% of the recommended daily intake.
To enhance iodine absorption from navy beans, it is recommended to pair them with foods rich in vitamin C, such as tomatoes, citrus fruits, or bell peppers. This combination can enhance iodine uptake by the body.
Strawberries are widely recognized for their delicious taste, vibrant color, and nutrition. However, one lesser-known advantage of strawberries is that they can serve as a source of iodine.
While strawberries are not particularly high in iodine compared to other foods like seafood and seaweed, they can still contribute to your iodine intake. A cup of fresh strawberries contains approximately 10 micrograms of iodine. This makes strawberries a valuable addition to a balanced diet, especially for those who may not consume iodine-rich foods regularly.
Potatoes are a good source of iodine, although the exact amount can vary depending on factors such as soil quality and growing conditions. On average, a medium-sized potato with skin provides about 60 micrograms of iodine, which is approximately 40% of the recommended daily intake.
The best way to consume potatoes if you're looking to get all the iodine in them is by baking them. As one of the highest vegetarian sources of iodine, it is easy to incorporate potatoes and other iodine-rich foods like iodized salt or dairy products.
Lima beans, also known as butter beans, offer numerous health benefits. One such benefit is the concentration of iodine in them. 100 grams of this beans contains approximately 32 micrograms of iodine.
It is easy to introduce Lima beans into your diet in meals like soups, stews, or salads. In addition to iodine, they are also low in fat and cholesterol-free, which makes them a heart-healthy food choice.
Bananas are the best iodine-rich snack. These are easy to get, found worldwide and relatively affordable compared to other iodine-rich food items. These contain approximately 2 micrograms of iodine per 100 grams. Even though the concentration is not a lot on its own, you can always stack up on your iodine intake.
So if you're a fan of this fruit and are considering adding this to your meal plan, it will fulfil some part of your daily recommended iodine intake.
Turkey breast, a lean and low-fat cut of meat, contains a good amount of iodine. A 100-gram serving of roasted turkey breast provides approximately 24 micrograms of iodine, which is about 16% of the recommended daily intake.
It is a high-quality protein that is comparatively healthy as compared to other meat options. t is low in saturated fat and cholesterol but contains essential nutrients like vitamins B6 and B12, niacin and selenium.
Cranberries, similar to strawberries, are a plant-based source of iodine. The amount of iodine found in cranberries is not significant but it can serve as a supplement in a diet that already contains sufficient iodine.
Similarly, most fruits and vegetables have negligible amounts of iodine so this can still be a significant amount for people following a plant-based diet. Additionally, cranberries offer numerous other health benefits, such as being rich in antioxidants and vitamin C.
Prunes contain approximately 1 microgram of iodine per serving, which is a small fraction of the recommended daily intake of 150 micrograms for adults. However, every bit of iodine counts, and incorporating prunes into your diet can be a beneficial addition.
Since these are dried plumps, they are convenient to travel with. Similarly, they can be easily added to food like salads. The high fiber content aids in digestive health as well.
Canned salmon is a convenient food option. As a seafood, it is also an excellent source of iodine. This form of salmon is particularly rich in iodine due to the fact that it is sourced from the ocean, where iodine levels are naturally high.
The fish obtain iodine from the seawater, accumulating it in their tissues. As a result, consuming canned salmon provides a significant boost to iodine intake.
Scallops are a delicate seafood delicacy. Besides, a 3-ounce serving of scallops provides approximately 35 micrograms of iodine, which is about 23% of the RDI for adults.
Like most seafood, scallops also absorb most of their iodine from the seawater. Today, scallops are fairly easy to find in the supermarket and there are also various recipes that help prepare a delicious meal with this seafood as the star ingredient.
If you're suffering from iodine deficiency, oysters might just be the best option for you. A single serving of oysters can provide up to 200% of the RDI of iodine for an adult. This is almost as much as the seaweed.
However, these are not universally available. Since they have a distinct taste, they might not please every palate. Oysters are low in fat and calories while being high in protein and other nutrients, which gives another reason for you to start incorporating it into your meals.
If you'd rather have delicious soft seafood rather than the salty oysters, lobster is a great fit for you. In addition to the significant amount of iodine, this crustacean also contains a high concentration of protein.
However, it is important to note that individuals with certain medical conditions or dietary restrictions should consult their healthcare provider before consuming lobster or any other seafood. Additionally, moderation is key, as excessive iodine intake can also have negative health effects.
