22 Foods High in Iodine: How to Ensure You’re Getting Enough

Are you concerned about your iodine intake? With so many diets and food options available, it can be overwhelming to know if you are getting enough of this essential nutrient. 

In this article, we will cover why iodine is important for your health, the best sources of iodine, and how to make sure you are getting enough iodine in your diet.

Foods High in Iodine: How to Ensure You're Getting Enough
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Table of Contents

Foods High in Iodine

Seafood and Fish:

  1. Seaweed (kelp, nori, wakame)
  2. Cod
  3. Tuna
  4. Shrimp
  5. Sardines
  6. Scallops

Dairy Products:

  1. Milk
  2. Cheese (e.g., cheddar, Swiss)
  3. Yogurt (plain or Greek)
  4. Butter

Eggs:

  1. Whole Eggs (especially the yolk)

Iodized Salt:

  1. Iodized Table Salt (a primary source in many diets)

Fruits and Vegetables:

  1. Cranberries
  2. Strawberries
  3. Potatoes (with skin)
  4. Corn
  5. Spinach

Grains:

  1. Bread (made with iodized salt)
  2. Pasta (if iodized salt is used in preparation)

Meat and Poultry:

  1. Beef
  2. Chicken (especially dark meat)
  3. Turkey

Why is Iodine Important for Your Health?

What is the Role of Iodine in Your Body?

Iodine is a mineral that is important for the proper functioning of the thyroid gland. The thyroid gland produces hormones that regulate metabolism and energy levels in the body. These hormones contain iodine, making it an essential component of the thyroid hormones.

What are the Risks of Iodine Deficiency?

Iodine deficiency can cause various health problems, including goiter (enlarged thyroid gland), hypothyroidism (underactive thyroid gland), and even intellectual disabilities in infants and children. According to the American Thyroid Association, severe iodine deficiency is the leading preventable cause of intellectual disabilities worldwide.

How Much Iodine Do You Need?

The amount of iodine you need depends on your age and gender. The recommended daily intake for adults is 150 micrograms (mcg), with pregnant and breastfeeding women requiring slightly higher amounts. Children also have different iodine needs based on their age.

Best Sources of Iodine

Which Foods are High in Iodine?

Iodine is found naturally in some foods and is also added to others. Seaweed is one of the best sources of iodine, with one serving providing several times the recommended daily intake. Other high iodine sources include seafood, especially fish and shellfish, dairy products, and eggs. Plant foods such as potatoes, cranberries, and navy beans, and iodized salt also contain iodine.

Is There Enough Iodine in Your Diet?

It is important to ensure that you are getting enough iodine, especially if you follow a vegetarian or vegan diet or live in an area with low iodine levels in the soil. If you are uncertain, you can ask your doctor for a blood test to check your iodine levels.

What Are the Iodine Content Levels of Different Foods?

The iodine content in foods varies widely based on the source. For example, one cup of cow’s milk has around 100 mcg of iodine, while a serving of seaweed can have anywhere from 16 mcg to over 4,500 mcg. It is important to know the iodine content of the foods you are consuming to ensure you are getting enough iodine.

How to Ensure You're Getting Enough Iodine

Should You Take an Iodine Supplement?

While iodine supplements can be beneficial for those who are not getting enough iodine from their diet, it is essential to consult with a healthcare professional before taking any supplements. Too much iodine can also be harmful and may cause thyroid problems.

What are the Side Effects of Iodine Deficiency?

The side effects of iodine deficiency can range from mild to severe. Mild symptoms include fatigue, weight gain, and dry skin, while severe iodine deficiency can cause goiter, hypothyroidism, and even lead to thyroid cancer in some cases.

What are the Benefits of Enough Iodine in Your Diet?

Getting enough iodine is crucial for proper thyroid hormone synthesis, metabolism, and energy regulation. Adequate iodine intake can also support cognitive function, maintain healthy skin, and improve overall health and wellbeing.

Iodized Salt and Other Sources of Iodine

Which Types of Salt are Iodized?

Iodized salt is a common source of iodine in many countries. However, not all types of salt are iodized, so it is essential to check the label before purchasing.

What Are Other Sources of Dietary Iodine?

Other sources of dietary iodine include supplements, seaweed, eggs, dairy products, and seafood. If you follow a vegetarian or vegan diet, you can also get iodine from plant foods such as potatoes, cranberries, and navy beans.

How Can You Include More Iodine in Your Diet?

You can include more iodine in your diet by choosing iodine-rich foods and using iodized salt. Adding seaweed, dairy products, and seafood to your meals can also increase your iodine intake. However, it is necessary to be mindful of the amount of iodine you consume to avoid excessive intake.

Conclusion

Incorporating foods that are rich in iodine is essential to ensure proper thyroid hormone synthesis and to prevent the risks of iodine deficiency. Make sure to get enough iodine in your diet by choosing the best sources for your health and wellbeing.

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