9 Healthy Foods That Are Rich in Iodine

9 Healthy Foods That Are Rich in Iodine

Why Iodine is Important

Iodine is an essential mineral that plays a crucial role in our body’s overall health. It is particularly important for the production of thyroid hormones, which are produced by the thyroid gland. These hormones are vital for regulating metabolism, growth, and development.

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Food Sources of Iodine

Although iodine is an essential nutrient, it is often lacking in many people’s diets. This is because few food sources are naturally rich in iodine. However, some foods are better than others when it comes to providing this essential mineral. In this article, we will explore 9 healthy foods that are rich in iodine.

1. Seaweed

Seaweed is one of the best natural sources of iodine. Seaweed is a type of marine algae that is rich in vitamins, minerals, and antioxidants. It is often used as a food additive or as a component of sushi rolls. Some popular varieties of seaweed include kombu, wakame, and nori.

• Kombu kelp is one of the richest sources of iodine, providing up to 2,984 mcg per gram.
• Wakame is also a good source of iodine, containing 66 mcg per gram.
• Nori is a type of red seaweed that has a lower iodine content, ranging from 16-43 mcg per gram.

2. Cod

Cod is a type of fish that is low in fat and high in protein. It is also an excellent source of iodine. According to the Icelandic Food Content Database, fish low in fat have the highest iodine amounts.

• Three ounces of cod contains approximately 63-99 mcg, or 42-66% of the daily recommended amount.

3. Tuna

Tuna is another type of fish that is rich in iodine. However, unlike cod, tuna is higher in fat.

• Three ounces of tuna provides 17 mcg of iodine, or 11% of the daily value.

4. Eggs

Eggs are a good source of iodine, especially the yolk. The yolk is where most of the iodine in eggs is found.

• One large egg yolk contains 24 mcg of iodine, or 16% of the daily value.

5. Prunes

Prunes are dried plums that are often used as a natural laxative. They are also a good source of iodine.

• Five dried prunes provide 13 mcg of iodine, or 9% of the daily value.

6. Lima Beans

Lima beans are a type of legume that is commonly associated with the popular Native American dish succotash.

• One cup of cooked lima beans contains 16 mcg of iodine, or 10% of the daily value.

7. Dairy

Dairy products are a good source of iodine. In fact, milk and milk-based products are often fortified with iodine to improve their nutritional value.

• Milk and milk-based products like yogurt and cheese are good sources of iodine.

8. Shrimp

Shrimp is a type of seafood that is low in fat and high in protein. It is also a good source of iodine.

• Three ounces of shrimp contains 45 mcg of iodine, or 30% of the daily value.

9. Asparagus

Asparagus is a type of vegetable that is high in vitamins and minerals. It is also a good source of iodine.

• One cup of cooked asparagus contains 10 mcg of iodine, or 7% of the daily value.

Conclusion

Iodine is an essential mineral that is often lacking in many people’s diets. However, by including these 9 healthy foods in your diet, you can ensure that you are getting enough iodine. Remember to always choose varieties that are rich in iodine, such as kombu kelp, and to consume them in moderation.

FAQs

Q: What are some natural sources of iodine?
A: Some natural sources of iodine include seaweed, dairy, tuna, shrimp, and eggs.

Q: Why is iodine important?
A: Iodine is important for the production of thyroid hormones, which regulate metabolism, growth, and development.

Q: Can I get iodine from table salt?
A: Yes, most table salt has been iodized to provide an easy way to add iodine to your meals.

Q: How much iodine do I need each day?
A: The recommended daily intake of iodine is 150 mcg per day for most adults. However, pregnant and breastfeeding women may need more.