Iodine is a trace element required for function of the thyroid gland. The thyroid gland removes iodine from the blood and incorporates it into thyroid hormone, which is stored in the gland until it is released. Thyroid hormone regulates essential body functions such as growth and cellular metabolism. The main source of iodine in the diet is salt with iodine added, called iodized salt. Some foods are also good sources of iodine. The recommended daily allowance of iodine for an adult is 150 mcg .
Seafood
Seafood is naturally high in iodine, since seawater contains iodine. A 3-oz. serving of shrimp, for example, contains 35 mcg of iodine, while the same amount of cod has 99 mcg of iodine. Three ounces of tuna packed in oil contains 17 mcg of iodine.
Dairy Foods
Dairy foods tend to be rich in iodine because iodine is commonly added to feed in the U.S., according to the Linus Pauling Institute at Oregon State University. Cow's milk is high in iodine, with 56 mcg in a single cup. Low-fat yogurt is also a good source of iodine, with 87 mcg per cup. Cheese also contains iodine, with 10 mcg in an ounce of mozzarella.
Vegetables and Fruits
Vegetables and fruits take up iodine from the soil, making them potentially good sources of iodine. For example, a cup of strawberries contain about 13 mcg of iodine. Vegetables such as potatoes and beans also are good iodine sources. One medium potato supplies about 60 mcg of iodine, and one-half cup of navy beans contains about 30 mcg.
Member Comments