Iodine is an essential mineral found in your body. Iodine is needed for the conversion of food into energy, a process called metabolism. In addition, iodine aids in proper functioning of your thyroid, and the production of important thyroid hormones. The recommended daily intake for iodine in men and women over 14 years of age is 150 mcg/day. Obtain iodine in many of the foods you already eat.
Seafood And Fish
The amount of iodine in foods depends on the soil from which the food came. Marine animals obtain iodine from seawater, and therefore are a rich source of iodine. According to the Linus Pauling Institute, a 3 oz. portion of cod contains 99 mcg of iodine, a 3 oz. portion of shrimp contains 35 mcg, and 3 oz. of tuna, canned in oil, contains 17 mcg of iodine. Fish sticks can also offer you iodine, with 35 mcg in two fish sticks.
Dairy Products
Iodine can be found in many dairy products. According to the Linus Pauling Institute, iodine is added to the feed of dairy-producing animals in the United States. This differs from the U.K, where cattle feed on soil poor in iodine in the summer months. This results in dairy products with less iodine. The Linus Pauling Institute says that 1 cup of cow's milk can provide your body with 56 mcg of iodine. A 1 cup serving of low-fat, plain yogurt contains 75 mcg of iodine, while a 1 oz serving of cheddar cheese contains 12 mcg of iodine, according to the National Institutes of Health.
Fruits And Vegetables
Some fruits and vegetables may also be a good source of iodine. One medium baked potato, with skin, can supply you with 60 mcg of iodine, according to the Linus Pauling Institute. The National Institutes of Health says that a 1/2 cup of canned corn contains 14 mcg of iodine, 5 dried prunes contain 13 mcg, 1/2 cup of green beans contain 3 mcg, and 1 medium banana also contains 3 mcg.
Other Sources Of Iodine
Iodine can also be found in a variety of other foods. According to the National Institutes of Health, other sources include iodized salt, with a 1/4 of teaspoon supplying you with 71 mcg of iodine; 2 slices of white bread supply 45 mcg; 1 large egg supplies 24 mcg; 1 cup of raisin bran supplies 11 mcg; and a 1/2 cup of lima beans supplies 8 mcg. Other sources include turkey breast, navy beans, apple juice, macaroni and ice cream.
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