Iodine is an essential component of thyroid hormones that regulate metabolism, growth, reproduction and physiologic processes. Without it, each of these normal everyday functions may suffer. Almost all types of fish provide this important trace mineral. Consuming 150 g of sardines, which is a little more than 5 oz., provides approximately 35 micrograms of iodine, about one-fourth of your iodine requirement for the day.
Sardines Explained
Sardines are fish that originate in oceans worldwide, in subtropical and tropical waters. They can live as long as 14 years of age, but about 90 percent of the population is under 6 years old, according to the National Oceanic and Atmospheric Administration. Sardines rarely grow longer than 9 inches in length, but the canned sardines you purchase from the grocery store are usually young and not longer than 2 or 3 inches. They are low in calories -- about 90 calories per 5 oz. serving -- full of minerals and provide heart-healthy monounsaturated and polyunsaturated fats, or MUFAs and PUFAs.
Iodine Requirements
As a healthy adult, you need 150 micrograms of iodine daily. Pregnancy ups your needs to 220 micrograms and lactating increases your requirement to 290 micrograms. While a large 5-oz. serving of sardines provides about 35 micrograms, read the nutrition facts label, since different varieties of sardines may vary slightly in iodine content.
Iodine Deficiency
Iodine deficiency is rare in the United States, since many foods provide iodine in the form of iodized salt. Having a deficiency can cause your thyroid gland to swell, causing a lump at the base of your neck called "goiter." Additionally, iodine deficiency can lead to mental retardation, hypothyroidism, or lack of thyroid hormones, as well as an array of other developmental and growth abnormalities. Adding sardines to your diet once in awhile can be a pleasant alternative to other types of fish and help keep your iodine stores at optimal levels.
Ways to Eat Sardines
You can eat canned sardines plain, right out of the can. If you can't get past the texture or flavor, mash them up in a food processor. Add the mixture to your fish dinner or sauce, for added flavor and an additional way to sneak in some iodine. Sardines are a close relative to anchovies and have a similar flavor. Switch up your Caesar salad by enjoying sardines instead of anchovies every so often. Sardines are also delicious when you lightly bread and saute them -- and serve with brown rice.
References
- The Jurak Corporation World, Wide Inc: Iodine
- Linus Pauling Institute; Iodine; Jane Higdon; April 2003
- National Oceanic and Atmospheric Administration; Pacific Sardine (Sardinops sagax caerulea); May 2011
- USDA National Nutrient Database for Standard Reference; Fish, Sardine, Atlantic, Canned in Oil, Drained Solids with Bone
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