Consumption of iodine-rich foods is a must! Sadly, about 2 billion individuals around the world are deficient in this mineral.
This deficiency, if not corrected immediately, may raise the risk of brain damage and mental retardation. Both of these are irreversible.
Is there any hope? Yes. You can benefit yourself by simply eating well.
I have compiled a list of foods rich in iodine for you in this post.
Continue scrolling to see them!
Table of Contents
Why is Iodine Important?
To comprehend this, we must examine the thyroid gland’s operation. This organ is found beneath the voice box at the front of the neck. It plays a key part in the human body’s metabolism, growth, and development.
The thyroid gland does this by continuously releasing thyroid hormones (T3 and T4) into the bloodstream. To function at its best, the thyroid gland requires enough iodine.
When the thyroid gland is deprived of iodine for an extended length of time, it enlarges in an attempt to compensate for the lack of iodine. Goiter is the medical term for this ailment – the swollen neck.
Consuming proper quantities of iodine rich foods is one method to avoid any of these problems.
How Much Iodine Per Day?
The next question that may pop in your mind is, ‘what is the daily requirement of iodine?’.
The recommended daily iodine consumption for adult men and women is 150 micrograms, according to the National Institute of Health (NIH).
It’s worth noting that the iodine recommendation for pregnant women is much greater, that is 220 micrograms.
What Foods are High in Iodine?
Do you want to get more iodine in your diet? Also want to know – what foods are high in iodine? You must eat more of the following foods:
1- Seaweed
One of the best natural sources of iodine is seaweed. However, the amount depends on the type of seaweed, the region where it was grown, and how it was prepared
Antioxidants, vitamins, and minerals are also abundant in seaweed. It also has a low calorie count.
Per serving of seaweed, there are around 232 mcg which is higher than the recommended daily intake (RDI) of 150 mcg for men and non-pregnant women.
2- Cod
Seafood is a good source of iodine in general. Cod, on the other hand, is exceptionally high in this vital mineral.
Cod has a low fat and calorie content but is rich in iodine. The amount of iodine in cod varies depending on where it is caught.
3 ounces of cod provides 99 mcg of iodine, which is enough to meet 66 percent of the RDA.
3- Tuna – Another Iodine Rich Food
Tuna is also a high-protein, low-calorie, and iodine-rich food. Iodine is found in lower concentrations in fattier fish. Because tuna is a fattier fish, its iodine content is lower than that of leaner fish species like cod.
It also contains a lot of potassium, iron, and B vitamins. In addition, tuna contains omega-3 fatty acids, which may help to reduce your risk of heart disease.
Three ounces of tuna provides 17 mcg, or roughly 11% of the necessary daily dose.
4- Shrimp
Moving next in search of what foods are high in iodine there is shrimp!
Is there iodine in shrimp? Yes, iodine is abundant in this beloved seafood. Make sure you eat the shrimp with the shell on because the shell has higher iodine concentrations.
Astaxanthin, an essential antioxidant that gives shrimp its distinctive red colour, is also found in shrimp. Astaxanthin, a powerful carotenoid, is more effective than beta-carotene at scavenging free radicals.
35 mcg of iodine is found in 3 ounces of shrimp, which is 23 percent of the RDA for the vitamin.
5- Dairy Products
Iodine is abundant in dairy products. However, the amount of iodine in milk and dairy varies substantially depending on the iodine level of cattle feed and the use of iodine-containing disinfectants during milking.
1 cup of milk has 56 mcg of iodine, which is enough to meet 37% of the RDA.
Iodine is also found in yoghurt, which is a dairy product.
A cup of plain yoghurt contains around half of the RDI.
One of the best foods rich in iodine is cottage cheese.
One cup of cottage cheese has 65 mg of calcium, while one ounce of cheddar cheese has roughly 12 milligrammes.
Read further about the benefits of milk for your health.
6- Next is, Iodized Salt
Around the year 1920, countries all around the world began iodizing their salt. To a considerable extent, this helped reduce iodine deficiency. There is still a long way to go, though!
It takes slightly over half a teaspoon of iodized salt to acquire the RDI of iodine. Hence salt iodization is currently regarded as a useful technique of lowering iodine shortage in communities.
This is one of the most practical and cost-effective ways to avoid iodine deficiency. For people who eat a plant-based diet, it’s an especially good source of iodine.
71 mcg of iodine is found in 1.5 g of iodized salt, which provides 47 percent of the RDA.
7- Eggs
Eggs are one of the most nutrient-dense foods available on this Earth. Do eggs have iodines? Obviously, yes!
1 large egg provides 24 mcg of iodine, which is enough to meet 16 percent of the RDA.
Furthermore, in healthy people, eating eggs has been linked to better cardio-metabolic health. Consumption of eggs on a regular basis has also been shown to raise levels of good cholesterol.
8- Prunes
Dried plums are known as prunes. Prunes are a rich source of iodine for vegetarians and vegans.
Five dried prunes contain 13 mcg of iodine, or roughly 9% of the daily recommended amount.
They are also abundant in potassium, iron, vitamin K, and vitamin A. Prunes may also help improve heart health, lower the incidence of colon cancer, and even help people lose weight by suppressing their appetite.
Risks of Too Much Iodine
Excessive iodine consumption can also be harmful. Excess iodine in the diet has been linked to thyroid gland inflammation and cancer.
Additionally, consuming a big amount of iodine all at once can cause short-term discomfort. A person may have tongue and stomach burning, as well as fever, nausea, and diarrhoea.
To avoid eating too much iodine, people who use iodine supplements should make sure the product has only the RDI or less.
Bottom Line!
Iodine is an important mineral, although it is found in only a few foods. As a result, many people all around the world are at risk of becoming deficient.
Seaweed, dairy, tuna, shrimp, and eggs are among the iodine rich foods. In addition, most table salt has been iodized, making it simple to get iodine into your diet.The foods featured in this article are not only high in iodine, but they’re also nutritious and simple to incorporate into your everyday diet. To further know about the importance of iodine for your health and how you can incorporate it into your diet, you can consult with the best nutritionists in Lahore via Healthwire.pk.
