Iodine is a trace mineral that you must obtain from your diet. Iodine is needed for cells in your body to convert food and body stores into energy, a process known as metabolism. Iodine is also used by your thyroid gland to manufacture hormones that control metabolism. Iodine is added to table salt to lower the risk of deficiency. Other foods containing iodine include dairy, seafood and sea vegetables.
Why Iodine is Important
Your body cannot produce minerals such as iodine and must obtain them from foods you eat. Extended deficiency of iodine can cause hypothyroidism and goiter, swelling of the thyroid gland. In children, iodine deficiency can cause a form of physical and mental retardation called cretinism. Hypothyroidism can cause a decrease in body heat, depression, unexplained weight gain and muscle or joint pain.
Dairy
Milk, cheese, yogurt and frozen yogurt or ice cream contain significant levels of iodine. Iodine is critical for developing children and is found in all milk, including cow's milk and human breast milk. According to the Linus Pauling Institute, one cup or 8 oz. of cow's milk contains approximately 50 mcg of iodine. This is approximately 15 to 30 percent of the recommended intake for adults.
Seafood
Seafood, including saltwater fish and shellfish, are rich dietary sources of iodine. Fish and shellfish absorb iodine from salt water and their diet. According to the National Library of Medicine, one 6 oz. portion of saltwater fish contains 650 mcg of iodine, well in excess of your daily requirements.
Vegetables
Sea vegetables include kelp, dulce and nori, types of seaweed and sea grasses. These plants absorb iodine from minerals in the water and ocean floor. Normal vegetables also contain some amounts of iodine, although the amount can vary widely depend on soil conditions. According to the Linus Pauling Institute at Oregon State University, beans and potatoes can be dietary sources of iodine.
Other Foods
Many multivitamins contain some level of iodine. The majority of table salt is fortified with iodine, although it is possibly to buy salt that has not been iodized. Be sure to read the label when purchasing salt. Soy milk and soy sauce contain significant amounts of iodine. Some breads are fortified with iodine.
Daily Intake
According to the World Health Organization, as quoted by the American Thyroid Association, adults require 150 mcg of iodine per day to avoid deficiency. Pregnant or breastfeeding women have a higher need for iodine. Consult with your healthcare provider to determine your optimal iodine intake. Children younger than six months require 110 mcg per day. Children between 6 and 12 months require 130 mcg per day. Children between 1 and 8 years require 90 mcg per day. Children between 9 and 13 years require 120 mcg per day.
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