The greatest natural source of iodine, the non-metallic trace element necessary for your thyroid hormones, is the sea. Fish, seafood, sea salt and seaweed are naturally rich in iodine. Potassium is both an electrolyte and dietary mineral in the fluids inside and outside of your cells that regulate body functioning. The richest natural sources of potassium are fruits and vegetables.
Iodine From Sea
All plant and animal life forms in the sea, as well as seawater itself, contain iodine. Shellfish, such as lobster, shrimp and crab, and white deep-water fish take up iodine in abundance from sea water. Seaweed such as brown seaweed, kelp and wakame are also rich in iodine. The main dietary source of iodine is iodized salt, which is not natural salt, but processed salt. Contrary to sea salt that contains iodine naturally, iodized salt is sprayed in salt plants with potassium iodate or potassium iodide as it moves along a conveyor belt, or else iodine is added as a dry ingredient and mixed with the salt.
Iodine in Dairy Products, Vegetables and Bread
Bakeries might add iodine as a stabilizing agent to bread dough, and dairy products contain iodine because iodine is added to animal feed in the U.S. Other natural iodine sources include eggs, navy beans and potatoes with peels. Other good natural sources of iodine are turnip greens, sesame seeds, garlic, lima beans, spinach, soybeans, Swiss chard and summer squash. Because iodine is found in many food sources, do not take iodine supplements without consulting your doctor.
Potassium in Fruits
Because you lose potassium from your muscles during hard exercise or when you sweat, it is important to include potassium-rich foods in your diet. Low potassium levels can contribute to high blood pressure. A potato, banana or a glass of orange juice can naturally replace the potassium you lose in an hour or two of exercise. Sport drinks, to the contrary, are poor sources of potassium. The richest natural sources of potassium are fruits and vegetables. Prunes, oranges and other citrus fruits, tomatoes, raisins, kiwi, cantaloupe and apricots all contain significant amounts of potassium. Dried apricots are richer in potassium than fresh apricots.
Potassium in Vegetables
Besides fruit, vegetables are the best natural dietary sources of potassium. Artichokes, acorn squash, lima beans, spinach, peas, sweet potatoes, broccoli and winter squash are all good sources of potassium. Yogurt and milk, as well as nuts, red meat, chicken, fish, veggie burgers and other soy products also contain potassium. Because a healthy diet contains many sources of potassium, do not take potassium supplements without consulting your doctor.
References
- Oregon State University Linus Pauling Institute: Iodine
- Oregon State University Linus Pauling Institute: Potassium
- University of Maryland Medical Center: Iodine
- Colorado State University Extension: Potassium and Health
- University of Maryland Medical Center: Potassium in Diet -- Food Sources
- University of Florida IFAS Extension: Facts About Potassium
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