Iodine is an essential nutrient needed by our bodies for normal function. It promotes thyroid function and production of thyroid hormones. Iodine also converts food into energy our cells can use. Adults need around 150 mcg a day as recommended by the Food and Nutrition Board of the Institute of Medicine. Pregnant or lactating women need slightly more and some conditions may require less. Always discuss with your doctor if you have questions about your recommended intake.
Salt
The main source of iodine in the diet is found in the form of iodized salt. According to the University of Maryland Medical Center, one teaspoon of iodized salt contains 380 micrograms of iodine. Iodized salt became available in the 1920's to prevent deficiency conditions such as goiter, an enlarged thyroid due to lack of iodine.
Seafood
Seafood is a dietary source naturally high in iodine. Fish in the ocean obtain high amounts of iodine from seawater. Three ounces of ocean fish provides 325 micrograms of iodine as indicated by the University of Maryland Medical Center. Good sources include haddock, cod, sea bass and perch. Kelp, a vegetable from the sea, proves another good source of iodine.
Other Sources
Plants grown in soil where iodine has collected is another good source of dietary iodine. Water, when combined with iodine in the air, will cause iodine-rich rain which will flow into the soil. Humans or animals that eat the soil will absorb the iodine. Dairy products are another source of food naturally high in iodine. According to the United States Department of Agriculture, 1 cup yogurt contains 155 mcg of iodine and 1 cup of milk contains around 120 mcg. Eggs, meat, and poultry also contain iodine.
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