Top 10 foods high in iodine
Iodine is one of the most important macronutrients that enter the body with food. It is necessary for the synthesis of thyroid hormones, which are responsible for vital functions in our body. The desired daily dose of iodine for most adults is 150 mcg per day, for pregnant women the iodine rate will be higher: 200-250 mcg per day.
In fact, one third of the world’s population is at risk of iodine deficiency. This is especially true for those who live in regions where there are few products rich in iodine. Iodine deficiency can lead to swelling of the thyroid gland and hypothyroidism, which causes muscle weakness, lethargy, and weight fluctuations. In addition, a lack of iodine in the diet can lead to weight gain and metabolic disorders. Therefore, the importance of eating foods high in iodine should not be underestimated.
What threatens the lack of iodine:
- disruption of the thyroid gland and the synthesis of hormones
- metabolic failure and weight gain
- weakening of the immune system
- deterioration of skin, nails and hair
- lethargy and fatigue
- increased risk of thyroid cancer
- increased risk of developing atherosclerosis and obesity
- fetal developmental disorders in pregnant women
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Top 10 iodine-rich foods
Lack of iodine in the body can lead to irreparable consequences. We’ve put together the top 10 high iodine foods for you to include in your diet.
The ocean is the source of most iodine-rich foods. These include primarily seaweed (sometimes called sea vegetables). They can be dried, pickled, or used as a condiment. It is recommended to add seaweed to soups or salads: they are high in salt and are an excellent alternative to spices.
Let’s draw your attention to some types of seaweed containing significant amounts of iodine:
- Nori… This is a dark green seaweed used as a wrapper for sushi rolls. They are supplied in sheets. One sheet contains 16 micrograms (mcg) iodine. About 150g nori will cover the normalized daily dose of iodine.
- Kelp… Laminaria has a relatively high iodine content. This product is widely known here as “seaweed”. Laminaria has a mild, semi-sweet taste. 25 g of kelp contains 730 mcg of iodine, which means that only 5 g of kelp is enough to cover the daily requirement.
- Algae Kombu… This is a product widely cultivated in Japan and Korea, it is one of the most popular sea vegetables in Asia. In 15 g kombu contains 1500 mcg of iodine. Only 1.5g kombu able to cover the daily rate of iodine.
- Wakame… This seaweed has a sweet yet vibrant flavor. Japanese marine farmers have cultivated for centuries wakame… One tablespoon wakame concentrates about 80 μg of iodine, which means that 50 g wakame enough to cover the daily value of iodine.
Algae are not only high in iodine, but also high in calcium, iron and magnesium.
2. Seafood and fish
Fish absorbs some of the iodine present in seawater, which means it is a valuable source of it. According to the Icelandic Food Database, low-fat fish is unusually high in iodine.
Among fish and seafood with a high iodine content, you should pay attention to the following foods:
- Cod… Cod is a versatile white fish that has a delicate texture and mild flavor. It is relatively low in fat and calories (perfect for dinner!), But it is high in minerals and nutrients, including iodine. One medium baked cod (85 g) contains 99 mcg of iodine, or 66% of the RDA. The amount of iodine in cod can vary slightly depending on whether the fish was farmed or caught in the wild, and the region where it was caught.
- Perch… One steamed perch fillet (125 g) contains approximately 50 mcg of iodine, so a serving of two fillets is enough to cover the daily requirement.
- Canned salmon… One small can of canned salmon contains 63 mcg of iodine, which is approximately 43% of the RDI.
- Canned tuna… 85 grams of canned tuna in oil (one small can) contains 17 mcg of iodine, which is about 12% of the RDI.
- Shrimp… 85 g of shrimp (about seven large shrimp) provides 35 mcg of iodine, which is approximately 25% of the recommended daily intake. In addition, shrimp contains key nutrients such as vitamins B4 and B12, selenium and phosphorus.
3. Dairy products
Dairy is another example of iodine-rich foods. However, its concentration in milk and dairy products varies greatly depending on the iodine content of cattle feed and use. iodine disinfectants during milking.
- Milk… A comprehensive study measured the iodine content of 18 different brands of milk. All 18 brands were found to have at least 88 mcg in 1 cup of milk. Some types of milk even contained up to 168 mcg per cup. Based on these results, 1 cup of milk can provide 59-112% of the RDI.
- Yoghurt and curd… Yogurt and cottage cheese are also good milk sources of iodine. One cup of plain yogurt and one serving of cottage cheese (200 g) contains approximately half the daily value of iodine.
- Cheese… The amount of iodine in cheese varies depending on the type. For example, 25 g of cheddar cheese contains 11-16 mcg of iodine. In addition to iodine, cheese contains a lot of B vitamins, calcium and protein.
4. Iodized salt
Iodized salt is available at grocery stores. Consuming half a teaspoon of salt per day provides enough iodine to prevent iodine deficiency. 4 g of salt contains approximately 72 mcg of iodine, which is 47% of the recommended dose. However, salt also contains sodium, so it is not recommended to depend too much on salt to cover your daily iodine dose.
In the past few decades, iodine consumption has decreased in many countries. This is likely due to the fact that large medical organizations are pushing to limit daily sodium intake to prevent or treat high blood pressure. Although almost all types of table salt are saturated with iodine, they usually lose their natural minerals due to the amount of processing.
Eggs are also an example of a high iodine food. Most of the nutrients in eggs, including iodine, come from the yolks. Egg yolks are a good source of iodine because they are added to chicken feed. Increasing iodine in the feed increases the concentration of iodine in the eggs.
A large egg has 26 mcg of iodine, or 16% of the RDI. A serving of a pair of large eggs provides 48 mcg of iodine, or 32% of the norm. The egg also contains vitamins D, B4, B6 and B12, iron, selenium, lutein, zeaxanthin and carotenoids.
Prunes are dried plums. This dried fruit is a good vegetarian or vegan a source of iodine. Five prunes provide 13 mcg of iodine, or about 9% of the DV. Prunes are also known as a good laxative. This is due to its high fiber and sorbitol content.
Prunes are also rich in vitamins and nutrients, including vitamin K, vitamin A, potassium, and iron. The nutrients offered by prunes can help improve heart health, reduce the risk of colon cancer, and even help control weight by reducing appetite. As a snack, you can eat prunes yourself.
Everyone probably knows about the benefits of this sour berry. Cranberries contain a high concentration of vitamins C, K, B, iron, antioxidants and fiber. But cranberries are also another great example of an iodine-rich food. Among all berries and fruits, cranberries are the most generous source of iodine. Approximately 100 g of cranberries contains the daily requirement of iodine.
In addition, cranberries are low-calorie foods (only 26 kcal per 100 g!), So they can be safely consumed without the risk of harming the figure. If you want your body to receive the entire line of vitamins, then it is better to eat this berry fresh or frozen. You can also satisfy the iodine norm with cranberry juice, but when buying pasteurized juice, remember about the sugar content in it.
8. Baked potatoes
Reddish brown baked potatoes are a great food with a high iodine content. Most of the nutrients (including fiber, potassium, and other nutrients) are found in potato skins, so don’t throw them away. Baked medium potatoes have 60 mcg of iodine, which helps to reach 40% of the RDA. Plus, baked potatoes are also rich in fiber, vitamins, minerals, and potassium.
Any type of potato is good, but it is best to consume organic as it is the best source of iodine. Some growers and farmers sell potatoes with a deliberately high iodine content. These potatoes are estimated to contain about 30% of the iodine requirement for a 200 g serving, or 15% for a 100 g serving (average potatoes weigh about 173 g).
9. Turkey breast
100g turkey breast can provide 34 MGK iodine, which is about 30% of the daily value of this essential mineral. Also, turkey is a well-known supplier of B vitamins, potassium and phosphorus, which are necessary for the body. In addition, lean turkey is classified as a dietary product: 100 g contains only 85 calories. Just by consuming 100 g of turkey breast, you can get 30% of the iodine requirement.
Turkey has a host of other beneficial benefits: high content of zinc, potassium and B vitamins; protein mass; low cholesterol and saturated fat; high in tryptophan, which helps improve mood and regulates sleep hormones; lowers bad cholesterol. Turkey also provides calcium, which makes bones strong and healthy.
10. Green beans
Green beans are a rich food source of iodine. It is believed that only half a cup of these beans (about 120 g) has 32 mcg of iodine, which is 20% of the daily value of iodine. Beans are one of the most versatile foods you can include in your diet. Half a cup serving of beans can provide protein, potassium, copper, folate, calcium and iodine.
Beans are also rich in folate, vitamins C and B, protein and potassium. It provides 53% of the daily value of fiber, which protects the colon and removes toxins from it.