Iodine is a trace mineral essential for the production of thyroid hormones, which control the metabolism of nutrients from food sources. About 70 to 80 percent of the iodine in your body is stored in your thyroid gland, according to the University of Maryland Medical Center. A deficiency of this mineral can cause goiter, a condition characterized by enlargement of the thyroid. The recommended daily intake of iodine is about 120 to 150 micrograms per day. Talk to your physician before increasing your intake of thyroid-rich foods.
Table Salt
Table salt in the United States is typically fortified with iodine. A 1/4 tsp. serving of table salt contains about 75 micrograms of iodine, according to Vegan Health. Check with your physician, however, before using table salt to increase your iodine intake. Table salt is high in sodium, which can increase your risk of high blood pressure and may contribute to osteoporosis. And remember that table salt in countries other than the United States may not be iodized.
Animal Products
Several animal products are abundant sources of iodine. A large, boiled egg contains about 12 micrograms of this mineral, and a 1-cup serving of cow's milk provides about 56 micrograms, according to the Linus Pauling Institute at Oregon State University. Some types of seafood provide dietary iodine. A 3 oz. serving of cod provides about 99 micrograms. The same-sized serving of shrimp and oil-packed tuna contain 35 and 17 micrograms, respectively. Two fish sticks provide about 35 micrograms of iodine, and a 3 oz. serving of turkey breast contains about 34 micrograms.
Vegetables
Vegetables are typically not significant sources of iodine. However, a medium unpeeled potato contains about 60 micrograms of this mineral. A 1/2-cup serving of cooked navy beans provides about 32 micrograms of iodine.
Seaweed
Seaweed is most commonly known in the United States as an ingredient in sushi; however, it also appears in Asian-style soups, as well as in dietary supplements. The iodine content of seaweed varies, depending on the type of seaweed and the area where it grows. A 1/4-oz. serving of dried seaweed may contain as much as 4,500 micrograms of iodine.
Considerations
Although iodine provides health benefits, increasing your intake of iodine-rich foods may pose health risks. Consuming more than 2,000 micrograms of iodine a day may cause toxicity, particularly if you have tuberculosis or kidney disease, according to the University of Maryland Medical Center. High iodine consumption may also inhibit the production of thyroid hormones and lead to hypothyroidism, or poor thyroid function. It may also reduce the effectiveness of prescription blood-thinning medications.
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