Your body uses iodine to produce two thyroid hormones involved with metabolism, as well as the development of the central nervous system and skeleton in infants. Potassium is essential for heart, muscle, digestive system and skeletal function. Although potassium is found naturally in many foods, natural iodine sources are not as common.
Natural Iodine Sources
Because the ocean contains iodine, good sources of iodine include seaweed with between 16 to 2,984 micrograms per gram and cod with 99 micrograms and shrimp with 35 micrograms per 3 oz. serving. Freshwater fish may contain some iodine, depending on how much iodine is present in the water where they lived. Plants that were grown in iodine-rich soil and dairy products also contain some iodine. One cup of plain, low-fat yogurt contains about 75 micrograms of iodine and 1 cup of reduced fat milk contains 56 micrograms of iodine.
Natural Potassium Sources
Eating a variety of fruits and vegetables will provide you with the potassium you need. Good potassium sources include potatoes with skins with 926 mg, 1/2 cup of prunes with 637 mg, 1/2 cup of raisins with 598 mg, 1/2 cup of cooked lima beans with 485 mg, 1/2 cup of cooked acorn squash with 448 mg, bananas with 422 mg, 1/2 cup of cooked spinach with 420 mg, cooked artichokes with 343 mg, tomatoes with 292 mg, oranges with 237 mg, 1 oz. of sunflower seeds with 241 mg and 1 oz. of almonds with 200 mg. Avocado, cantaloupe, chicken, cod, flounder, salmon and meat also contain potassium.
Recommended Intake
Children up to 6 months old need 110 micrograms per day of iodine; between 7 and 12 months, they need 130 micrograms per day; between 1 and 8 years old, they need 90 micrograms per day; and between 9 and 13, their needs are 120 micrograms per day. People 14 and older need 150 micrograms per day, except pregnant and nursing women, who need 220 micrograms and 290 micrograms per day, respectively. For potassium, children up to 6 months old need 400 mg per day; between 7 and 12 months old, they need 700 mg per day; between 1 and 3 years old, the need is 3,000 mg per day; between 4 and 8 years old, they need 3,800 mg per day; and between 9 and 13, they need 4,500 mg per day. People 14 and older need 4,700 mg per day, except nursing women, who need 5,100 mg per day.
Considerations
The iodine content naturally found in foods is very variable, as it depends on the type of food and the concentration of iodine in the soil or water where the food is grown. Iodized salt provides much of the iodine consumed by Americans, with 2 g of salt containing all the iodine you need for the day.
References
- MedlinePlus; Iodine in Diet; Linda Vorvick, M.D., et al.; March 7, 2009
- Office of Dietary Supplements: Iodine
- International Council for the Control of Iodine Deficiency Disorders: Sources of Iodine
- Linus Pauling Institute: Potassium; Jane Higdon, Ph.D., et al.; December 2010
- University of Maryland Medical Center: Potassium; Steven D. Ehrlich, NMD; May 6, 2009
Member Comments