Iodine is an essential mineral that plays a critical role in maintaining overall health, particularly by supporting proper thyroid function. The thyroid gland relies on iodine to produce hormones that regulate metabolism, energy levels, and many other bodily processes. One of the key benefits of iodine is its ability to ensure the thyroid works effectively, preventing conditions such as goitre (an enlarged thyroid) or more severe thyroid-related issues like hypothyroidism.
This blog will explore iodine-rich foods you can include in your diet, highlighting their iodine content and additional nutritional benefits. We will also touch on iodine supplements and address key concerns, such as iodine intake during pregnancy and for individuals following a vegan diet.
Key Takeaways:
- • Iodine is essential for thyroid function and metabolism.
- • Seafoods like cod and shrimp and plant-based foods like seaweed and potatoes are excellent sources of iodine.
- • Iodine supplements can be a convenient option for individuals with dietary restrictions.
Why Do We Need Iodine?
Iodine plays a key role in the production of thyroid hormones – thyroxine (T4) and triiodothyronine (T3) – which are responsible for regulating various metabolic processes in the body. Without adequate iodine, the thyroid cannot synthesize these hormones effectively, which could lead to hypothyroidism, a condition where the thyroid is underactive. This, in turn, may result in fatigue, weight gain, and other health problems. Additionally, iodine is vital for brain development, especially during pregnancy and early childhood.
Top Iodine-Rich Foods
Non-Vegetarian Sources of Iodine:
1. Cod
Cod is a highly nutritious fish, rich in iodine. A 100g serving of baked cod contains approximately 186 mcg of iodine. Cod is also an excellent source of lean protein and omega-3 fatty acids, which support heart health.
How to include in your diet: Cod can be grilled, baked, or added to fish stews for a healthy meal.
2. Shrimp
Shrimp provides around 14.7 mcg of iodine per 100g serving. It’s a delicious option for seafood lovers and also offers a good amount of protein and selenium, which helps protect cells from oxidative stress.
How to include in your diet: Shrimp can be grilled, stir-fried, or added to salads and pasta dishes.
3. Tuna
A 100g serving of tuna contains approximately 18 mcg of iodine. Tuna is also high in vitamin D and omega-3 fatty acids, making it beneficial for heart and bone health.
How to include in your diet: Tuna can be enjoyed as steaks, in salads, or as a sandwich filling.
4. Oysters
Oysters offer around 109.1 mcg of iodine per 100g and are also an excellent source of zinc, which supports immune function.
How to include in your diet: Oysters can be eaten raw, steamed, or added to seafood dishes.
5. Beef Liver
Cooked beef liver contains about 16.4 mcg of iodine per 100g serving. It is packed with vitamin A, iron, and protein, essential for energy production and immune support.
How to include in your diet: Sauté beef liver with onions or add it to pâtés and stews.
Vegan Sources of Iodine
1. Seaweed (Kelp, Nori, Wakame)
Seaweed is one of the richest natural sources of iodine, with varieties like kelp, nori, and wakame offering significant amounts. They also supply essential nutrients like vitamins, minerals, and antioxidants.
- • Kombu Kelp
- • Nori
- • Wakame
One gram of kelp contains about 2,984 mcg of iodine, making it one of the most iodine-dense foods available[14]. Kelp is also rich in calcium, magnesium, iron, and folate, supporting bone health, blood production, and overall well-being [15].
How to include in your diet: Add kelp to soups, salads, or use it as a seasoning in powdered form. Kelp supplements are also available for easy iodine intake.
100 grams of nori contains approximately 2,320 mcg of iodine[16]. Nori is also packed with vitamin C, A, and omega-3 fatty acids, promoting immune function and reducing inflammation[17].
How to include in your diet: Nori is best known for sushi wrapping, but you can also enjoy it as a dried snack or crumble it into salads and soups.
One gram of wakame provides about 42 mcg of iodine[18]. Wakame is also rich in fucoxanthin, an antioxidant that supports fat metabolism and contains calcium, magnesium, and omega-3 fatty acids[19].
How to include in your diet: Add wakame to miso soup, seaweed salads, or rehydrate it for stir-fries and grain bowls.
2. Prunes
A serving of five dried prunes contains about 13 mcg of iodine. Prunes are also high in fibre, making them excellent for digestive health.
3. Potatoes (with skin)
A 100g potato with the skin on provides around 1 mcg of iodine. Potatoes are also rich in potassium, which supports heart health and fluid balance.
4. Celery
Celery contains a modest amount of iodine (1.6 mcg per 100g). It offers other benefits, being low in calories and high in water content, making it excellent for hydration.
Dairy Sources of Iodine
1. Milk
An eight-ounce serving of non-fat milk contains approximately 85 mcg of iodine[26]. Dairy products, including milk, are also excellent sources of calcium, which supports bone health[27].
How to include in your diet: Drink a glass of milk or use it in smoothies and cereals.
2. Yoghurt
One cup(100g) of plain Greek yoghurt contains around 51.2 mcg of iodine[28]. Yoghurt also contains probiotics that support digestive health[29].
How to include in your diet: Add yoghurt to smoothies, or enjoy it with fresh fruit and honey.
3. Cheese (especially cheddar)
Cheddar cheese provides about 48.2 mcg of iodine per 100g serving[30]. It’s also rich in calcium and vitamin K2, which benefit bone health[31].
How to include in your diet: Use cheddar in sandwiches, salads, or as a topping for baked dishes.
Other Sources of Iodine
1. Eggs (whole, especially the yolk)
One large egg contains about 24 mcg of iodine[31]. Eggs are also a great source of protein, vitamin D, and choline, which are important for brain health[32].
How to include in your diet: Enjoy eggs scrambled, boiled, or as part of omelettes and frittatas.
2. Iodised Salt
Iodised salt is a simple way to ensure adequate iodine intake. Just ¼ teaspoon can provide about 71 mcg of iodine[32].
How to include in your diet: Use iodised salt in cooking and seasoning.
3. Enriched Bread
Some breads are made using iodised salt, making them a good source of iodine. The amount can vary, so check the packaging for iodine content.
How to include in your diet: Enjoy bread as part of sandwiches or toast with healthy toppings.
Iodine Supplements: An Alternative for Meeting Your Daily Needs
For individuals who struggle to meet their iodine needs through diet alone, iodine supplements can be a convenient alternative. This is especially advantageous for those following a vegan diet, individuals with seafood allergies, or those with limited access to iodine-rich foods.
Key Benefits of Iodine Supplements:
- • Easy way to meet daily iodine needs: Supplements provide a reliable source of iodine, especially for people with dietary restrictions.
- • Useful for individuals with food restrictions: Those allergic to seafood or dairy or following a plant-based diet can still meet their iodine needs with supplements.
- • A convenient option for busy lifestyles: Supplements can be taken quickly and easily, making it simpler to meet daily nutrient needs.
At Nature’s Fix, you can find iodine supplements from various brands to help you meet your daily iodine intake.
Recommended Daily Iodine Intake
The recommended daily iodine intake is 150 mcg for adults and 200 mcg for pregnant and breastfeeding women to support the baby’s healthy brain development[34]. Iodine deficiency can lead to health issues like goitre, hypothyroidism, or cognitive impairments in infants.
Ensuring sufficient iodine levels through diet or supplements is crucial, especially during pregnancy and breastfeeding when the body’s iodine needs are higher to help produce thyroid hormones and provide enough iodine for the baby’s development[34].
Conclusion
Incorporating iodine-rich foods into your diet is essential for thyroid health, metabolism, and overall well-being. Whether you are a seafood lover or follow a vegan diet, there are plenty of choices to meet your iodine needs. Supplements can also help bridge any gaps, especially for individuals with dietary restrictions.
At Nature’s Fix, you can explore a range of the best iodine supplements from trusted brands to support your nutritional needs.
FAQ
1. What are the side effects of iodine?
Side effects of iodine can occur with excessive intake. Too much iodine may cause thyroid problems like hypothyroidism or hyperthyroidism[35]. Other side effects include stomach upset or allergic reactions in sensitive individuals[36]. It’s important to follow recommended iodine levels and consult a healthcare provider.
2. What iodine-rich foods are good for pregnancy?
Seaweed, eggs, dairy, and iodine supplements are excellent sources of iodine for pregnant women, helping support the baby’s brain development.
3. Are there iodine-rich foods for vegans?
Yes, vegan sources of iodine include seaweed, prunes, and potatoes with skin.
4. What foods should be avoided if I have an iodine allergy?
If you have an iodine allergy, avoiding iodine-rich seafood such as shrimp, cod, oysters, and iodine supplements is best. Always consult a healthcare expert before making dietary changes.
References:
1 – https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
2 – https://www.ncbi.nlm.nih.gov/books/NBK279388/
3 – https://my.clevelandclinic.org/health/diseases/12120-hypothyroidism
4 – ttps://ods.od.nih.gov/factsheets/Iodine-Consumer/
5 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
6 – https://www.medicalnewstoday.com/articles/324741
7 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
8 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
9 – https://www.webmd.com/diet/health-benefits-tuna
10 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
11 – https://www.healthline.com/nutrition/oysters
12 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
13 – https://health.clevelandclinic.org/beef-liver-benefits
14 – https://www.healthline.com/nutrition/iodine-rich-foods
15 – https://www.onlymyhealth.com/health-benefits-of-kelp-1714047174/
16 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
17 – https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
18 – https://www.healthline.com/nutrition/wakame
19 – https://www.healthline.com/nutrition/wakame
20 – https://www.healthline.com/nutrition/iodine-rich-foods#TOC_TITLE_HDR_9
21 – https://www.healthline.com/nutrition/iodine-rich-foods#TOC_TITLE_HDR_9
22 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
23 – https://www.healthline.com/nutrition/high-potassium-foods
24 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
25 – https://www.webmd.com/diet/health-benefits-celery
26 – https://www.webmd.com/diet/foods-high-in-iodine
27 – https://www.osteoporosis.foundation/sites/iofbonehealth/files/2019-03/2015_ServeUpDairyProducts_FactSheet_English_0.pdf
28 – https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE%20DATABASE_DOCUMENTATION.PDF
29 – https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods#yogurt
30 – https://www.webmd.com/diet/health-benefits-cheddar-cheese
31 – https://www.healthline.com/nutrition/iodine-rich-foods
32 – https://www.healthline.com/nutrition/iodine-rich-foods#TOC_TITLE_HDR_5
33 – https://www.nhs.uk/conditions/vitamins-and-minerals/iodine/
34 – https://www.bda.uk.com/resource/iodine.html
35 – https://www.msdmanuals.com/home/disorders-of-nutrition/minerals/iodine-excess
36 – https://www.webmd.com/vitamins/ai/ingredientmono-35/iodine
