Iodine is an essential nutrient and mineral present in your body. This mineral is important for healthy cellular metabolism, thyroid function and production of thyroid hormones. A deficiency in iodine may lead to thyroid disorder or physical and mental problems. The recommended daily intake for iodine is 150 mg/day for both female and male adults over 14 years of age. Iodine can be found in a wide range of healthy foods.
Fish and Seafood
A 6-oz. portion of ocean fish can supply you with 650 mg of iodine. Fish and seafood is a healthy source of lean protein, vitamins and minerals, such as iodine. Shellfish, white fish and brown seaweed kelp are able to absorb iodine from water and therefore supply you with good amounts of this mineral. Specific sources include cod, shrimp and tuna, canned in oil.
Vegetables
Vegetables and plants that are grown in iodine-rich soil can also be good sources of iodine. Spinach, summer squash, Swiss chard and turnip greens are good suppliers of iodine. Including these vegetables in a daily salad or stir-fry can help boost your intake of this essential mineral.
Other Healthy Foods
Many other foods are good sources of iodine. Good options include lima beans, navy beans, garlic, potatoes with peel. In addition, dairy products such as cow's milk, yogurt and cheese can contain a good dose of iodine. These foods can be part of a healthy, well-balanced diet and help supply you with sufficient iodine intake.
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