Iodine is a mineral that's an essential component of thyroid hormones that regulate metabolism, growth, development and reproductive function. The World Health Organization estimates that more than 30 percent of the world's population does not consume enough iodine in their daily diet, resulting in mental retardation, hypothyroidism, goiter and other developmental disorders, according to the Linus Pauling Institute. The recommended daily intake of iodine for adults older than age 19 is 150 mcg a day.
Iodized Salt
Natural table salt (sodium chloride) does not contain iodine, but in the early 20th century, iodine deficiency was common in the United States so producers began fortifying salt with this important mineral. Even though many people watch their salt intake to avoid high blood pressure, it is our main food source of iodine, according to the University of Maryland Medical Center. One gram of iodized salt contains 77 mcg of iodine.
Kelp
Kelp is not a common ingredient in most diets, but it's a rich source of iodine. One-quarter cup contains 415 mcg of iodine, according to the World's Healthiest Foods.
Seafood
Seafood is a good source of iodine, however the amount varies significantly depending on the fish's home water and what it ate, notes the World's Healthiest Foods. Under good conditions, a 3 oz. serving size of cod contains 99 mcg of iodine, shrimp provides 35 mcg and tuna has 17 mcg.
Baked Potato with Peel
One medium baked potato with its peel contains about 60 mcg of iodine. The amount of iodine will be different if the potatoes were grown in soil that was iodine-depleted.
Dairy Products
You'll obtain iodine from dairy products because it's added to their feed. The Linus Pauling Institute warns that the iodine content may be lower during the summer, when cattle graze primarily outdoors. One cup of yogurt has 87 mcg, and the same serving size of cow's milk provides 56 mcg of iodine.
Turkey Breast
The Linus Pauling Institute includes turkey breast on its list of food sources for iodine. You'll gain 34 mcg from 3 oz. of turkey breast.
Navy Beans
If you eat 1/2 cup of cooked navy beans, you'll obtain 32 mcg of iodine.
Eggs
Eggs contain a wide range of iodine. One boiled egg will provide 12 to 23.76 mcg of iodine.
Member Comments