Iodine is an essential mineral that plays a crucial role in thyroid hormone production, which regulates metabolism, growth, and development. Ensuring adequate iodine intake is vital for overall health. So, What Food Is High In Iodine? Let’s delve into the best dietary sources to help you meet your daily requirements.
Seafood generally stands out as a premier source of iodine. Consuming a variety of seafood can significantly contribute to maintaining healthy iodine levels.
- Seaweed: The Undisputed Champion
Seaweed is by far the richest natural source of iodine. Different types of seaweed contain varying amounts of iodine, but even small servings can provide a substantial dose. Nori, commonly used in sushi, is a popular and accessible option.
A 10-gram serving of dried nori seaweed can contain up to 232 mcg of iodine, exceeding the recommended daily intake. Other types like kelp and kombu can have even higher concentrations, so it’s crucial to consume them in moderation to avoid excessive iodine intake.
- Cod: A Lean and Iodine-Rich Choice
Cod is an excellent source of lean protein and also provides a significant amount of iodine.
A three-ounce serving of baked cod contains approximately 158 mcg of iodine, fulfilling the daily minimum requirement. This makes cod a healthy and effective way to boost your iodine levels.
- Iodized Salt: A Fortified Staple
Iodized salt is a widely available and cost-effective source of iodine. It’s table salt that has been fortified with iodine to help prevent iodine deficiency.
While it’s a convenient way to increase iodine intake, it’s essential to use iodized salt in moderation as part of a balanced diet.
- Dairy Products: Milk and Yogurt
Dairy products, including milk and yogurt, are reliable sources of iodine, especially in regions where iodine fortification of animal feed is practiced.
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Nonfat Milk: An eight-ounce serving of nonfat cow’s milk contains about 85 mcg of iodine, providing more than half of the daily recommended amount.
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Greek Yogurt: Greek yogurt, being denser than regular milk, offers a higher concentration of iodine, with up to 116 mcg per eight ounces.
- Oysters: A Seafood Delicacy
Oysters not only offer a unique flavor and texture but are also a good source of iodine. A three-ounce serving of cooked oysters provides approximately 93 mcg of iodine, covering nearly two-thirds of the daily requirement.
- Eggs: A Versatile Source
Eggs are a versatile and widely consumed food that contributes to iodine intake.
A single hard-boiled egg contains about 26 mcg of iodine. The iodine content in eggs can vary based on the iodine content of the chicken’s feed.
- Enriched Bread: A Less Obvious Source
Some bread manufacturers use “iodate dough conditioners” to enrich their products, significantly increasing the iodine content. A single slice of white bread made with an iodate dough conditioner can contain up to 185 mcg of iodine. However, it’s essential to check the label to confirm if the bread is enriched with iodate.
- Beef Liver: A Nutrient-Dense Option
Beef liver is a highly nutritious organ meat packed with various vitamins and minerals, including iodine. A three-ounce serving of beef liver can provide approximately 14 mcg of iodine, along with other essential nutrients.
In conclusion, incorporating a variety of these iodine-rich foods into your diet can help you maintain optimal thyroid function and overall health. From seaweed and seafood to dairy and eggs, there are numerous delicious and nutritious options to choose from.
