Iodine is a trace element needed for the production of thyroid hormones. Most iodine is contained in ocean water, and some is found in soil. Iodine deficiency is a pressing issue around the world, particularly where the soil is not rich in the element. In addition, vegetarians and vegans are at increased risk for iodine deficiency. Iodine deficiency is the most prevalent cause of preventable brain damage, and it can cause goiters, underactive thyroid, congenital hypothyroidism in fetuses of deficient mothers and other problems, notes the Linus Pauling Institute, or LPI.
Step 1
Use iodized table salt, identified by MedlinePlus as the primary food source of iodine, in recipes calling for salt. Add it to water you're boiling and sprinkle it on fruits and vegetables to bring out their flavor.
Step 2
Add cow's milk to cereal, drink a glass with cookies for a snack, and use it in recipes calling for milk. Cow's milk is one of the best food sources of iodine, with 8 oz. providing 56mcg, according to LPI.
Incorporate other dairy products such as yogurt and cheese into your diet as well. Mozzarella cheese is especially beneficial in terms of iodine content, notes the George Mateljan Foundation, or GMF, on its World's Healthiest Foods website.
Step 3
Have two eggs as part of your breakfast. This provides 24mcg iodine, according to LPI.
Step 4
Snack on strawberries, or add them to breakfast cereal, ice cream, pies, muffins and other baked goods. One cup of strawberries provides about 13mcg iodine, according to GMF.
Step 5
Eat dishes made with sea vegetables such as kelp, wakame and other edible seaweeds. Many Japanese recipes incorporate these ingredients.
Step 6
Prepare seafood for dinner entrees. Many fish are healthy alternatives to red meat and poultry, offering an array of nutritional benefits including a relatively high iodine content. MedlinePlus recommends cod, sea bass, haddock and perch. Three oz. of shrimp offers an average of 35mcg iodine, notes LPI.
Step 7
Serve baked potatoes with their peels as a side dish with dinner. A medium-sized potato contains 60mcg iodine, says LPI, making it one of the better food sources of the trace element.
Tips and Warnings
- The recommended daily allowance of iodine for children is 90mcg per day; for adolescents and adults, it is 150mcg per day, according to MedlinePlus. Check the package to ensure you're buying iodized salt. While salt is often associated with iodine, it doesn't contain the element naturally. Iodine is added to table salt. Kosher salt, sea salt, pickling salt and others do not contain iodine. Processed and packaged foods are usually made with iodized salt, notes the George Mateljan Foundation.
- Check with your doctor about safe salt consumption. High salt consumption is associated with hypertension and higher risk of heart disease, according to the Food Standards Agency.
Things You'll Need
- Iodized salt
- Dairy products
- Eggs
- Strawberries
- Sea vegetables
- Seafood
- Potatoes
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