Many common foods contain iodine and help prevent iodine deficiency. Iodine is an essential mineral that naturally occurs in your body. Iodine plays an important role in proper metabolic processes, healthy thyroid functioning and the formation of thyroid hormones. Iodine deficiency can occur if the foods you eat are from soil that is low in iodine. A lack of iodine in your body can contribute to problems with your thyroid. The recommended daily intake for iodine in adults is 150 mcg, according to the Linus Pauling Institute. If you are deficient in iodine, you can boost your iodine levels by eating iodine-rich foods from iodine-rich soil.
Seafood
Seafood is a rich source of iodine. This is because marine animals are able to take in the iodine from their surrounding seawater environment. According to the Linus Pauling Institute, a 3-oz. serving of cod contains 99 mcg of iodine, a 3-oz. serving of shrimp contains 35 mcg of iodine and a 3-oz. serving of tuna contains 25 mcg of iodine.
Table Salt and Dairy Products
Iodized table salt is a rich source of iodine. The Linus Pauling Institute states that 1 g of table salt contains 77 mcg of iodine. Dairy products are also a good source of iodine. This is because they are typically added to the food of animals in the United States. One cup of cow's milk contains 56 mcg of iodine. Other dairy sources include yogurt and cheese.
Fruits and Vegetables
Some of the fruits and vegetables you eat may be a good source of iodine. According to the National Institutes of Health, 1/2 cup of creamed corn contains 14 mcg of iodine, 5 dried prunes contain 13 mcg of iodine and 1/2 cup of green beans or one banana each contain 3 mcg of iodine. Including a variety of fruits and vegetables in your diet may help boost your intake of iodine.
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