The human body requires iodine for cells to function properly, especially the production of thyroid hormones. Because most of the world's iodine is in the oceans, iodine deficiency is prevalent in inland areas and is a leading cause of preventable brain damage, according to the Linus Pauling Institute. Healthy adults need 120 to 150 mcg of iodine daily, so it's important to include a wide range of iodine-rich foods in your diet.
Fish and Shellfish
Seafood is naturally high in iodine because fish and shellfish absorb iodine from the water. Cod, tuna, haddock and other deep-water fish contain high amounts of iodine, as do shrimp and other shellfish. Even fish sticks, not normally thought of as a healthy food choice, contain 35 mcg of iodine in a 2-stick portion.
Vegetables
Many vegetables are sources of iodine. A 1/2-cup serving of cooked navy beans has 32 mcg of iodine, while a medium baked potato with its skin has 60, about half of the recommended daily allowance for a healthy adult. Other iodine-rich vegetables include turnip greens, Swiss chard, garlic, soy beans and summer squash. Sesame seeds, spinach and lima beans are also high in this essential mineral.
Eggs and Dairy
Because iodine is added to animal feed in the United States, dairy products are a good source of iodine. Each large boiled egg has 12 mcg of iodine, while a cup of cow milk contains 56 mcg. Depending on the amount of iodine in the soil, iodine levels may be lower in dairy products from cows allowed to pasture graze.
Other Foods
Bakeries add iodine as a stabilizer to their dough, so bread is often high in iodine. Check the nutritional label or ask your baker. Baked turkey breast has 34 mcg of iodine in each 3-ounce serving. Seaweed or kelp, common in Asian markets, is very high in iodine; the actual level varies depending on the type of seaweed, where it originates and how it's processed. Table salt in the United States routinely contains added iodine; look for the iodized designation on the label. According to the National Institutes of Health, 1/4 teaspoon of iodized salt contains 95 mcg of iodine.
Member Comments