Foods That Contain High Levels Of Iodine

Iodine is a trace mineral that is absolutely vital to proper thyroid function in your body. Without getting sufficient iodine from the foods you eat, you may experience such symptoms as fatigue, body coldness, weight gain, and varying degrees of depression. The Linus Pauling Institute at Oregon State University's Micronutrient Information Center suggests that male and female adults aged 19 and older, should obtain around 150 mcg of iodine from their diets every day.

Seafood

Seafood is the single best source of naturally occurring dietary iodine. The meat from a cod fish has been found to contain the richest amounts of iodine, with about 99 mcg per three-ounce serving. Shrimp has also been mentioned as a notable source, containing approximately 35 mcg in each three-ounce serving. Tuna, sea bass, haddock and perch, are other fish that also contain some iodine.

Sea Vegetables

Sea vegetables are the very highest source of naturally occurring iodine -- in fact the amount is so high that it nearly reaches the upper limit of what is recommended each day. The upper limit of iodine suggested for adults is about 1,100 mcg per day, says the website The Worlds Healthiest Foods. A small amount of a marine vegetable known as kelp contains more than 200 percent of the daily recommended intake. Another marine vegetable known as seaweed contains more than 400 percent of an adult's suggested daily iodine intake per 1/4 ounce dried, with 4,500 mcg.

Dairy Foods

Cow's milk, eggs and some kinds of cheese such as mozzarella, contain moderate amounts of iodine. According to the Linus Pauling Institute at Oregon State University, you would need to consume either three cups of milk, or nearly 13 eggs to obtain the suggested daily intake of iodine. Mozzarella contains even less iodine, with only about 10 percent of the recommended dietary intake in each 30 g (about 100 calories' worth) of cheese.