According to the Linus Pauling Institute at Oregon State University, iodine is a mineral that is essential for your body's production of thyroid hormone, triiodothyronine or T3, and thyroxine or T4. Thyroid hormone play a central role in regulating your metabolism, ensuring healthy growth and maintaining healthy skin and hair. A iodine deficiency, though rare, can create a thyroid hormone deficiency which can yield serious physical and psychological side effects. If you have a family history of hypothyroidism or just want to become familiar with the food sources that are richest in iodine, you may want to ensure your diet incorporates these foods.
Iodized Salt
According to the University of Maryland Medical Center, iodized salt, or table salt containing iodine, is the primary food source of iodine. A single gram of iodize salt provides 77 mcg of iodine, about half of your daily recommended allowance of 150 mcg, according to Drexel University. In Western countries, an iodine deficiency is very rare because iodized salt is in most of the food that you eat.
Seafood
The International Council for the Control of Iodine Deficiency Disorders reports that seafood is usually a good source of iodine because the ocean contains a considerable amount of salt. Freshwater fish will generally not be as rich in iodine as fish from a salt water environment. Saltwater fish consume iodine rich plants like sea kelp and sea weed. Shellfish, shrimp, cod, tuna and some kinds of seaweed like wakame are rich in iodine according to the Linus Pauling Institute at Oregon State University. Columbia University lists sea trout, lobster, haddock, shrimp, and shark as other seafood that has considerable amounts of iodine.
Dairy Products
Dairy products are also rich in iodine. Linus Pauling reports that milk from a cow and boiling eggs are abundant in iodine. The International Council for the Control of Iodine Deficiency Disorders notes that dairy products are usually a good source of rich but only if the cows or other farm animals get enough iodine. Columbia University lists cheddar cheese and cottage cheese as being rich in iodine. They also note that although junk foods may be high in sodium, sodium is not iodized and should not be counted as part of your iodine intake.
References
- Drexel University: Iodine in Diet
- Linus Pauling University: Iodine
- University of Maryland Medical Center: Iodine
- The American Journal of Clinical Nutrition: Dietary Sources of Iodine in Areas with and without Iodine-Deficiency Goiter
- National Institutes of Health: Medline Plus: Iodine
- International Council for the Control of Iodine Deficiency Disorders: Sources of Iodine
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