Iodine is an essential trace mineral found naturally in the body that assists in healthy thyroid function. According to the University of Michigan Health Systems, iodine deficiency, though rare, is the most common cause of preventable brain damage and retardation worldwide. In addition, those with hypothyroidism, a condition that occurs when the body cannot produce enough thyroid, have low levels of iodine. Knowing what foods provide valuable amounts of iodine can help those with iodine deficiency. Seek a doctor's approval and guidance prior to making dietary changes for best results.
Seafood
Seafood provides protein, vitamins and minerals, including iodine. According to Oregon State University, sea animals absorb sodium from sea water and are, thus, rich in iodine. Cod, sea bass, shrimp, fish sticks, perch, haddock, pollack and tuna are examples of iodine-rich sea-fare. Fatty fish, such as tuna, also contribute omega-3 fatty acids, which are essential fats that the body can't create on its own. To increase iodine levels in your body, incorporate tuna and other fish into your diet regularly for best potential results.
Iodized Salt
Table salt is usually fortified with iodine. According to the University of Maryland Medical Center, 1/4 teaspoon of iodized salt contains 95 micrograms of iodine, approximately two-thirds of most adults' required daily amount. Table salt is also the most common food source of iodine. Though a balanced diet rich in nutrient-dense foods is the ideal means of attaining proper iodine amounts, iodized table salt is a useful source.
Seaweed
Seaweed is low in fat, cholesterol and calories, yet dense in nutrients such as calcium, magnesium, iron and vitamins such as E, K, C and niacin. According to Oregon State University, seaweed also provides valuable amounts of iodine. If you enjoy seaweed and are in need of iodine-rich food sources, consume a variety of seaweed regularly for best results.
Potatoes
Potatoes are a low-fat, starchy vegetable that provide valuable amounts of carbohydrates, dietary fiber and potassium. One average size potato contains approximately 60 micrograms of iodine. Top a baked potato with 1 teaspoon of iodized salt for one day's iodine requirements. Because much of the iodine content is found in the skin, consume the entire potato, including the skin.
Milk
Cow's milk is a source of iodine. One cup, or 8 ounces of milk, provides approximately 56 micrograms of iodine. Milk also provides the body with calcium, vitamin D and protein. If you are deficient in iodine and enjoy and tolerate dairy products, incorporate milk into your diet regularly for best results.
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