Eating Foods Rich in Iodine
Eating foods rich in iodine is essential for your thyroid to manage metabolism, detoxification, growth, and development. While seaweed and seafood are well-known sources of iodine, there are also many delicious plant-based options, such as berries and potatoes.
Recommended Daily Allowance (RDA) for Iodine
The RDA for iodine varies by age and life stage. However, many healthcare specialists believe these recommendations might be too low given iodine’s critical role in the body. If you have a thyroid condition, your healthcare provider may suggest a different iodine intake. Always consult with them, as iodine can sometimes worsen thyroid conditions.
Iodine-Rich Foods
Sea vegetables and seafood are naturally high in iodine. The iodine content in fruits and vegetables can vary depending on the soil they are grown in. Coastal produce tends to have higher iodine levels compared to inland produce. Here are some reliable sources of natural iodine:
Sea Vegetables
The ocean is the source of most iodine-rich foods, including seafood and seaweed. Seaweed, often used in sushi, macrobiotic dishes, and Japanese cuisine, can be dried, pickled, or used as a condiment. Here are some common types of seaweed:
– Nori: Known as the sushi wrapper, one sheet provides 16 micrograms (mcg) of iodine.
– Arame Kelp: With a mild, semi-sweet flavor, one tablespoon contains about 730 mcg of iodine.
– Kombu Kelp: Popular in Asia, a one-inch piece contains about 1,450 mcg of iodine.
– Wakame Kelp: Used in traditional Chinese medicine, one tablespoon contains about 80 mcg of iodine.
– Hiziki: Contains about 780 mcg of iodine per tablespoon but may have toxic levels of inorganic arsenic.
Cape Cod Cranberries
Cranberries are another great source of iodine. They grow close to the ocean, and varieties near the sea have higher iodine levels. Four ounces of cranberries contain approximately 400 mcg of iodine. Opt for fresh organic berries or juice, and be mindful of the sugar content in processed cranberry juice.
Raw Milk
Raw milk is a good source of iodine, with one cup containing 56 to 110 mcg. It also provides 20 amino acids, calcium, and beneficial probiotic bacteria. Pasteurization may reduce the iodine content, so raw milk is a healthier option if you consume dairy.
Yogurt
Dairy yogurt is an excellent source of iodine, with one cup containing approximately 90 mcg. It also contains beneficial probiotic bacteria. Non-dairy yogurts do not offer the same iodine benefits.
Raw, Organic Cheese
Raw, unpasteurized cheese is high in iodine, essential B vitamins, calcium, and protein. One ounce of raw cheddar cheese contains around 10 to 15 mcg of iodine. Goat’s milk cheese is easier to digest and has slightly higher levels of calcium and protein.
Organic Lima Beans
Lima beans, also known as butter beans, contain 8 mcg of iodine per serving. They are also high in cholesterol-reducing fiber, folate, and other B vitamins.
Organic Potatoes
Potatoes are a rich source of iodine, especially when biofortified. They can provide between 33.3% to 52.7% of your daily recommended intake. Always choose organic potatoes to avoid pesticides.
Ocean Seafood
Seafood is a good source of iodine, though not suitable for plant-based diets. Sustainable options include:
– Cod: Three ounces of baked cod contains 99 mcg per serving.
– Snapper: One fillet of steamed snapper contains 50 mcg.
– Canned Salmon: One small tin contains 63 mcg.
– Canned Albacore Tuna: Three ounces contain 17 mcg.
Eggs
Eggs contain iodine because chickens are fed fishmeal. A large egg has about 24 mcg of iodine, all in the yolk. Organic, pasture-raised eggs are the best option.
Prunes
Five prunes contain 13 mcg of iodine. Prunes are also high in potassium, iron, and vitamin A.
Creamed Corn
Half a cup of canned creamed corn contains 14 mcg of iodine. Choose organic varieties to avoid GMOs.
Himalayan Pink Salt
Himalayan pink salt varies in iodine content but is a natural, unprocessed option compared to iodized table salt.
Chocolate
Chocolate contains iodine due to the milk and coastal-grown cacao. One study found chocolate had 70 parts per billion (ppb) of iodine.
Iodine Supplements
If you don’t consume enough iodine-rich foods, consider taking a nano-colloidal nascent iodine supplement for better absorption. A lack of dietary iodine can lead to thyroid gland enlargement, fatigue, immune system weakness, slow metabolism, weight gain, and mental health issues like anxiety and depression. Ensuring adequate iodine intake supports energy, metabolism, and overall health.
Points to Remember
The best natural sources of iodine are sea vegetables and marine fish, though they can be contaminated. Dairy products and eggs contain iodine due to farming practices. Vegetables and fruits must be grown in iodine-rich soils to be reliable sources. If you follow a plant-based diet or can’t consume enough iodine-rich foods, a nascent iodine supplement can help maintain a steady intake.