Iodine is an element your body needs to produce thyroid hormone, a principle hormone that regulates metabolism, reproduction, growth and immunity. Inadequate iodine intake lowers the production of thyroid hormone and cause thyroid insufficiency, a condition known as hypothyroidism. In children, hypothyroidism results in retarded physical and mental growth. In adults, hypothyroidism is often accompanied by goiter and increases the risk of thyroid and other forms of cancer. Insufficient iodine intake affects an estimated 2.2 billion people worldwide, says the Office of Dietary Supplements. Incorporating the following foods into your diet can help you boost your iodine intake and lowers the risk of thyroid diseases.
Seafood
The ocean contains most of the world's iodine. The iodine in seawater is taken up and concentrated by sea life, which makes a great iodine source. According to the National Institutes of Health, cod, haddock, perch, and sea bass are particular good sources. For example, one serving or 3 oz. of cod provides approximately 99 mcg of iodine, which is two thirds of the daily need for an adult.
Seaweed
As one of the sea lives, seaweed like nori, kelp, wakame and kombu is one of the most concentrated source of iodine, providing up to 3 mg of iodine per gram dry weight. For this reason, kelp is a commonly-used iodine supplement. Keep in mind though that not all seaweeds are rich in iodine. The concentration varies from 16 to 2,984 mcg, spanning a 180-fold difference, based on the data provided by the Office of Dietary Supplements. Make sure to read the food label for the amount of iodine contained in each serving.
Iodized Salt
Although not mandatory, U.S. salt manufacturers have been adding iodine to salt since the 1920s. Today, the National Institutes of Health estimated that more than half of the U.S. population use iodized salt. Iodized salt is one of most consistent iodine source, providing approximately 45 micrograms of iodine per gram of salt. Just 1/3 tsp. salt gives you enough iodine for the day. The majority of salt intake in the United States comes from processed foods. However, many manufacturers do not used iodized salts. Check the ingredient list on the food label for iodized salts as one of the ingredients when buying processed foods.
Dairy Products, Grains and Eggs
Iodine is routinely added to the animal feed in the United States. This practice makes dairy products a relatively good source of iodine, according to Oregon State University. One cup of milk, for example, contains 56 mcg of iodine, 1/3 of an adult's daily requirement. Grains and eggs are also good sources. The amount of iodine in grains depends on the iodine content of the soil where the grains are grown and can vary a great deal. Besides iodized salts, most Americans get their iodine from milk and grains, according to the Office of Dietary Supplements.
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