Iodine is an element that helps the body produce thyroid hormones. Iodine cannot be made by the body and must become part of the diet. The Institute of Medicine has set the Recommended Dietary Allowance (RDA) for iodine in adult men and women at 150 μg per day. Most iodine is found in the ocean and therefore in food sources that come from saltwater sources. Soil also contains iodine, but the amount varies widely. Iodine deficiency can lead to hypothyroidism, goiter and even mental retardation for infants if mothers have a deficiency during pregnancy.
Iodized Salt
Certain regions of the world have few food sources of iodine. This was true in the U.S. before 1920 in the Great Lakes, Appalachian and Northwestern regions. The introduction of iodized salt during this time period has nearly eliminated the incidence of deficiency in these areas. The American Thyroid Association estimates 40 percent of the worlds population still remains at risk for iodine deficiency. It is rare for people in the U.S. to develop deficiency due to the wide availability of foods that contain iodine.
Sea Vegetables
Kelp, dulce, nori and other forms of sea vegetables prove good sources of iodine. The American Cancer Society reports that levels of iodine vary greatly in different sea vegetables, but levels may exceed recommendations. The Linus Pauling Institute reports that ¼ ounce of seaweed may contain up to 4,500 mcg of iodine.
Dairy
Good sources of iodine include dairy foods. Typically in the United States and Europe, farmers add iodine to cow's feed therefore increasing the iodine content of the milk. According to the Linus Pauling Institute, iodine levels in milk may decrease in the summer if cows are allowed to graze in pastures.
Fish
Cod, shrimp, fish sticks and tuna canned in oil provide good sources of iodine, says the Linus Pauling Institute. The American Cancer Society reports that most saltwater fish contain iodine.
Beans
Navy beans also prove another good source of iodine. They may contain about 60 mcg of iodine. However, because the amount in the bean depends on the amount of iodine in the soil, levels will vary.
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