What are the best Foods High in Iodine?
Iodine is an essential nutrient necessary for the healthy functioning of your thyroid gland. A lack of it may result in goiter (swollen thyroid gland), leading to issues like weight gain, fatigue and memory loss.
You can get iodine from many foods. Eggs, milk and dairy products are excellent sources.
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1.Foods High in Iodine: Tuna
Fish such as tuna is one of the best sources for iodine. Furthermore, they provide protein, calcium and omega-3 fatty acids. Furthermore, it contains vitamin B-12, selenium and zinc.
This high-protein seafood is low in calories and helps you feel full for longer, making it an ideal food choice for weight loss as well.
Tuna is also packed with omega-3 fatty acids, which may reduce the risk of heart disease and cancer. Plus, it’s an excellent source of potassium, iron and B vitamins.
It is an excellent source of iodine, which helps protect the thyroid gland and prevents cancer. Therefore, it is essential to get enough iodine in order to stay healthy.
Iodine can be found in a variety of seafood sources such as scallops, shrimp and calamari. It also occurs in sea vegetables like kelp, wakame and kombu.
This essential mineral helps maintain the health of our brains, eyes and central nervous system by supporting DNA synthesis and red blood cell production. Furthermore, iodine provides essential amino acids which aid in energy production as well as immunity boosting effects. Furthermore, iodine acts as a natural anti-inflammatory.
2.Foods High in Iodine: Scallops
Scallops are an abundant sea mollusk that’s packed with essential vitamins and minerals. A single serving can supply more than 100% of your daily B12 needs as well as iodine, selenium, and phosphorus.
They contain a small amount of omega-3 fatty acids, which are beneficial for heart and brain. Furthermore, these low-calorie fruits make an ideal choice for people trying to shed pounds or maintain a healthy lifestyle.
When purchasing scallops, look for ones that are freshly and smell clean. They should have a soft texture with pale pink or light beige colors that aren’t too slimy, plus an ocean-fresh aroma and taste like the sea.
If you are allergic to shellfish or have a compromised immune system, then scallops should be avoided. Furthermore, they may contain vibrio bacteria which could lead to food poisoning.
Although not as flavorful or nutritious as shrimp, scallops still make for a nutritious and protein-packed meal that’s lower in fat. Plus, they contain plenty of beneficial nutrients like vitamin B12, calcium, iron, magnesium, potassium and zinc.
3.Foods High in Iodine: Cod
Cod is one of the richest sources of iodine and an excellent source of several vitamins. It makes an ideal choice for those aiming to meet their daily recommended amount of fish and seafood consumption. Cod also provides lean, nutritious protein that’s packed with essential omega-3 fatty acids.
Cod is low in calories and fat, with a 3-ounce serving containing just 90 calories and less than 1 gram of saturated fat. Furthermore, cod protein is a complete protein that provides all essential amino acids your body needs to stay healthy.
Additionally, it provides a great source of vitamin B-12 with 0.9 micrograms or 15 percent of your daily value per serving. Vitamin B-12 acts as an important antioxidant that promotes proper bodily functions like nerve and blood cell functioning.
Fish is an incredibly versatile species that can be enjoyed raw as sashimi or cooked in dishes like fish and chips or stews. Vegetarians and vegans alike will find plenty of uses for it too, making it a great option.
4.Foods High in Iodine: Crab
Crab is one of the highest sources of iodine, boasting up to 50mcg per 3-ounce serving. Furthermore, it’s packed full of other beneficial nutrients like protein and vitamins B6, D, E and K.
Crab can be enjoyed whole, deep-fried or simmered in soups and stews. Additionally, crab may be made into a spreadable paste or crab cakes that are baked.
Another excellent source of iodine is seaweed. Edible seaweeds such as nori, kelp, kombu, and wakame provide an easy way to meet your daily iodine requirements; 10 grams serving of nori contains 232 milligrams (mcg) – more than double the daily recommended amount!
Iodine is essential for thyroid gland function and hormone production. Lacking this trace mineral can result in thyroid gland hypertrophy or goiters.
Consuming seafood is the best way to get enough iodine. While most types of seafood contain this essential element, shrimp and crab in particular are particularly high sources.
5.Foods High in Iodine: Milk
Milk is one of the highest in iodine foods, boasting a concentration of around 22 micrograms per standard serving. Furthermore, it’s an excellent source of calcium, vitamin D and protein.
Researchers from the University of Surrey have concluded that iodine in milk is essential for pregnant women and their babies, as it helps the body produce thyroid hormones. Furthermore, researchers believe it aids healthy brain development in newborns as well.
It’s also an excellent source of vitamin D, which can promote bone health and lower your risk for osteoporosis. Furthermore, this vitamin aids in absorption of calcium by the body.
Iodine is an essential mineral found in fish, eggs, bread, dairy products and seaweeds. Additionally, iodized salt contains iodine but it may be difficult to get adequate amounts from this source alone; thus it’s recommended to eat other sources of iodine as well.
Lactose-intolerant or vegans will find that almond milk is a suitable substitute for cow’s milk as it contains iodine at 0.23 micrograms (ug) per standard serve, as well as being an excellent source of protein and carbohydrates with vitamins like choline, magnesium and potassium. Almond milk also works well if you have diabetes or are trying to shed pounds.
6.Foods High in Iodine: Yogurt
Iodine is a mineral that aids your thyroid gland’s proper function, helping you lose weight, boost moods and energy levels, prevent heart attacks and even fight cancer. It naturally occurs in some foods but can also be added to processed items like salt or other common food items.
Many of us are aware of the high amounts of iodine found in fish, oysters and seaweed; however, there are other great sources too. Yogurt and milk both provide excellent sources for this mineral.
Eggs are an excellent source of iodine. On average, one large egg contains 26 mcg of this essential nutrient.
Beans and various nuts are excellent sources of iodine. A 1-cup serving of cooked navy beans provides 64 mcg or 42 percent of your daily recommended dose.
Beans are not only a great source of protein, but they’re also packed with iron, fiber and iodine. To complete the nutrient profile, pair your bean-rich meal with some baked potatoes.
Iodine can also be found in certain dried fruit, such as prunes. These dried fruits make an ideal choice for vegetarian or vegans since they contain fiber.
7. Cheddar Cheese
Cheddar cheese is packed with iodine, making it an ideal snack for kids. Additionally, the protein and calcium found in cheddar cheese help maintain healthy bones.
Cheddar cheese is made by heating milk and adding rennet, enzymes from sheep’s and goat’s stomachs, to form curds. After separation from whey (containing iodine), cheddar has a salty flavor.
If you’re a cheddar fanatic, there are numerous varieties to choose from – including smoky, aged and unaged varieties. The color will range from creamy white to a golden hay-like hue depending on the milk quality and how long it has been aged for.
You can find cheeses infused with herbs and spices such as rosemary, thyme and garlic. These cheeses can be used to enhance meals or simply enjoyed on its own as a snack.
In the United States, dairy products and grains are the primary sources of iodine. Fruits and vegetables also contribute to this dietary diversity but levels may vary based on growing conditions or farming practices. Furthermore, iodine can be absorbed through skin or lungs absorption. Therefore, those at risk for getting an iodine deficiency should consume plenty of whole grain foods along with dairy products.