Iodine is an essential trace element naturally found in the body. Iodine is vital for the proper functioning of the thyroid gland and its production of the hormone thyroxin. Thyroxin is crucial for the physiological functions of metabolism, reproduction and growth and development. Characteristic signs of iodine deficiency include low energy level, weight gain and goiter (an enlarged thyroid gland). Iodine is normally obtained from foods.
Iodized Salt
Most of the iodine consumed in a daily diet is obtained from iodized salt--a rich inexpensive source of iodine. According to the United Nations University, salt is iodized by adding fixed amounts of potassium iodide or iodate in a dry solid or aqueous solution. Salt functions as an excellent medium for iodine and a cost-effective way to add iodine to the daily diet. One teaspoon of iodized salt provides 400mcgs of iodine, according to Northwestern University. The recommended dietary allowance (RDA) of iodine for people age 14 years and older is 150mcg daily. Seventy to eighty percent of the body's iodine is stored in the thyroid gland, and portions are released as needed.
Seafood
Seafood is a rich sources of iodine. Seafood obtains iodine from seawater and seaweed like kelp, arame and wakame that are rich in iodine. Seafood like haddock, cod, sea bass and perch, as well as sardines, shrimps, clams, lobsters and oysters, are rich sources of iodine. Vegetable seafood like kelp, wakame and arame as well as seaweed, nori and dulse and hijike are rich sources of iodine as well.
Other Food Sources
Other rich sources of iodine include dairy products such as milk, yogurt and cheddar cheese, from animals fed with iodine additives in their foods. Foods like eggs and hamburger meat are also good sources of iodine. The amount of iodine that may be obtained from fruits and vegetables depends on the iodine content of the soil that they are cultivated in, so it's difficult to always tell the iodine content of these foods. According to the Mayo Clinic, sea salt contains minute amounts of iodine. Iodized salt was introduced worldwide in the 1990s to combat iodine deficiency.
Considerations
Some foods contain high amounts of goitrogens. Goitrogens, according to Northwestern University, are natural components of foods such as cabbage, cassava and rapeseed oil (canola oil) as well as peanuts and soybeans. These foods will interfere with the utilization of iodine or reduce the iodine availability in the body. In addition, heating, cooking or roasting foods with goitrogen inactivate their effects. Not all salt on the market is iodized; checking the salt packaging label for its iodine content will confirm if it's iodized salt.
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