Iodine is a naturally occurring element that the body used to make certain hormones within the thyroid gland. Iodine deficiencies can negatively impact your overall health by disrupting your body's metabolism. The recommended daily allowance (RDA) of dietary iodine, according to the Institute of Medicine of the National Academies, is 150 micrograms. The RDA of dietary iodine for pregnant or lactating women is 220 micrograms and 290 micrograms, respectively.
Seafood
Marine animals, such as cod, tuna or shrimp, are able to filter iodine out of seawater, which makes seafood a rich source of iodine. The Linus Paulin Institute at Oregon State University (OSU) reports that just one serving (3 ounces) of cod contains approximately 99 micrograms of iodine---almost two-thirds the RDA for adults. Iodine levels within fish or other seafood can vary considerably. Factors that influence iodine levels in seafood include the fish's iodine intake through diet and home environment.
Kelp
Kelp, which is a sea vegetable also known as seaweed, is an excellent source of iodine. One-quarter cup of this bright green vegetable provides nearly double the RDA of iodine based upon estimates provided by the George Matelijan Foundation---a nonprofit organization focused on providing consumers with the latest scientific information on healthy foods.
Milk and Dairy Products
Milk and dairy products---especially those that come from cows raised in the United States---are a good source of dietary iodine. The animal feed eaten by most cows in the United States has been supplemented with iodine, which raises the level of iodine in foods such as cow's milk, yogurt and cheese. OSU notes that one serving (8 ounces) of cow's milk contains almost one-third the RDA of iodine for adults.
Fruits and Vegetables
Certain types of fruits and vegetables, such as strawberries or potatoes, can be a healthy addition to your diet if you need to increase your iodine intake. If eaten with the peel, one medium baked potato can provide 60 micrograms of iodine researchers at OSU estimate. The best source of iodine in these types of foods comes from fruits or vegetables that have been grown in iodine-rich soil.
Eggs
No matter how you choose to eat them---boiled, scrambled, fried or over easy---eggs can provide a healthy source of iodine. OSU estimates that one large boiled egg provides approximately 12 micrograms of iodine.
Iodized Salt
In the United States, the Better Health Channel states that the most common source of iodine in an average person's diet comes from consumption of iodized salt. Just one gram of iodized salt provides almost half of the RDA of iodine.
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