Food With Iodine Naturally

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Did you know that iodine is an essential mineral? Food With Iodine Naturally It’s a component of hormones, a catalyst for our energy-producing mechanism, and an activator for some enzymes. But, dietary deficiency in iodine can cause thyroid disease! Find out the top 10 sources of dietary iodine, plus a list of foods that you should avoid if you’re trying to achieve optimum nutrition.

7 Ways to Get More Iodine in Your Diet with Hypothyroidism

sprinkling of salt

Your doctor suggested that you include more iodine in your diet, only you don’t know where or how to start.

Iodine is a mineral that helps us convert food into energy. It also supports thyroid health. One of the reasons your doctor may have suggested that you up your iodine intake is to boost your thyroid gland’s ability to produce thyroid hormone. Severe iodine deficiency can cause hypothyroidism, a condition that occurs when the thyroid gland is not producing enough thyroid hormones. It is marked by weight gain, fatigue, constipation, dry skin, and hair loss. Iodine deficiency is very, very rare in the U.S. since table salt became iodized.

So how much iodine do you need? The Institute of Medicine recommends that adult men and women get 150 micrograms of iodine per day. The requirement is higher for pregnant and breastfeeding women.

It’s not easy to tell how much iodine is found in food; it’s not listed on food packaging in the U.S. To make sure you reach your iodine goals talk to your doctor about adding iodine to your diet in the following ways:

1. Sprinkle Some Salt

A ¼ teaspoon of iodized table salt provides about 95 micrograms of iodine. Yes, too much salt can raise blood pressure in certain individuals, but the main source of salt in our diets is not the kind that comes from the shaker—it’s the kind found in processed foods. (Processed foods almost never contain iodized salt.) The American Heart Association suggests we consume no more than 2,400 milligrams of sodium per day. A ¼ teaspoon salt has 575 milligrams sodium, so you can safely sprinkle some salt on your favorite side dish. Be sure to read the salt label before purchase since many “sea salt” products contain no iodine.

2. Go Fish

A 3-ounce serving of shrimp contains about 30 micrograms of iodine, a 3-ounce portion of baked cod packs a whopping 99 micrograms of iodine, and 3 ounces of canned tuna in oil has 17 micrograms. All three can dress up your lunch salad, while upping your iodine. Sea bass, haddock, and perch are also rich in iodine.

3. Snack on Seaweed

Seaweed snacks are all the rage today, and they can be rich in iodine—a one gram portion can have anywhere from 16 to 2,984 micrograms. There are many varieties of seafood such as kelp, nori, kombu, and wakame. Iodine content differs among the species. Other ways to get more iodine include ordering a tuna hand roll (raw tuna wrapped in a sheet of seaweed) or another favorite seaweed-wrapped roll. This can pack a potent iodine punch as the fish has iodine too.

4. Scramble Up Some Eggs

A large egg has 24 micrograms of iodine. Many of us tend to order egg whites to cut back on cholesterol, but it’s the yellow yolk that has the iodine. Two scrambled eggs provides one-third of your daily needs. Sprinkle some table salt on your scramble and you have basically hit your iodine number by the end of breakfast.

5. Milk It

Dairy products such as milk, yogurt, and cheese are also rich in iodine. One cup of low-fat plain yogurt has 75 micrograms (that’s half of your daily allotment right there) and a cup of reduced fat milk has 56 micrograms. One ounce of cheddar cheese has 12 micrograms of iodine. Tip: If you are looking for iodine, don’t choose organic dairy foods. Organic milk has a lower concentration of iodine because of what the cows are fed, according to a study in  Food and Chemical Toxicology.

6. Color Your Plate with Fruits and Veggies

Fruits and vegetables contain iodine, but the amount varies based on the soil where they grow. A ½ cup of boiled lima beans has 8 micorgrams of iodine and five dried prunes have 13 micrograms. Little by little, this can add up, especially if you stick to the American Heart Association recommendations of eating eight or more fruit and vegetable servings every day.

It is important to avoid certain cruciferous vegetables that can interfere with thyroid function. These include cabbage, Brussels sprouts, cauliflower, kale, spinach and turnips. These veggies possess goitrogens, or substances that can cause enlargement of the thyroid gland. Cooking your vegetables reduces the number of these potentially damaging substances in otherwise healthy vegetables.

7. Make a Sandwich

Grains consumed as breads and cereals are major sources of iodine. Two slices of enriched white bread has 45 micrograms of iodine, and one cup of enriched macaroni has 27 micrograms and a cup of raisin bran has 11 micrograms of iodine. A sandwich with 3 ounces of canned tuna can help you get almost half of your daily iodine.

Vitamins can also be an easy way to step up your iodine intake. Most iodine-containing multivitamins have least 150 micrograms iodine. That said, only half of the multivitamins in the U.S. contain iodine.

If you have any questions or concerns about your iodine intake, talk to your doctor or a nutritionist for some specific recommendations.

Food With Iodine Naturally

Iodine can be found in a number of foods, but it’s most common in seafood. Eating a diet rich in fish can help you get enough iodine to experience the benefits it offers. According to the National Institutes of Health, these eight foods are some of the best sources of iodine available.

  1. Seaweed
    Hands down, seaweed is the best source of iodine available. A 10 gram serving of dried nori seaweed (the type of seaweed used in sushi) contains up to 232 mcg of iodine, more than 1.5 times the daily required minimum. 
  2. Cod
    Seafood in general is a great source of iodine, but cod is particularly healthy. A three-ounce serving of baked cod contains 158 mcg of iodine, which meets your daily minimum. 
  3. Iodized Salt
    Salt or table salt for human food use to which iodide has not been added shall bear the statement, “This salt does not supply iodide, a necessary nutrient.”
  4. Nonfat Milk
    Aside from seafood, dairy is one of the best iodine options available. An eight-ounce serving of nonfat cow’s milk contains 85 mcg of iodine, more than half of what you need daily. 
  5. Greek Yogurt
    Like milk, nonfat Greek yogurt is an excellent source of iodine. Because Greek yogurt is denser than milk, it has a higher concentration of iodine: up to 116 mcg per eight ounces.
  6. Oysters
    Another great source of seafood iodine comes from oysters. Just three ounces of cooked oysters can provide up to 93 mcg of iodine, nearly two-thirds of what you need per day. 
  7. Eggs
    Animal sources of iodine are generally the richest sources available, and eggs are no exception. A single hard-boiled egg provides about 26 mcg of iodine.
  8. Enriched Bread
    While bread on its own is rarely high in iodine, some manufacturers make it with “iodate dough conditioner.” These conditioners are added to enrich the bread, as with table salt. A single slice of white bread made with an iodate dough conditioner contains up to 185 mcg of iodine.
  9. Liver
    There are few foods that are as nutritionally dense as beef liver. A three-ounce serving of liver can provide 14 mcg of iodine along with the many other vitamins and nutrients it contains. 

Why You Need Iodine

Your body can’t produce iodine, which makes it an essential micronutrient. Iodine is critical for your thyroid and plays an important role in the production of thyroid hormone.

Since your body can’t produce iodine, it’s important to get enough from your diet. The currently accepted minimum daily intake requirement for iodine is 150 micrograms (mcg). Pregnant and lactating women should consume 220 and 290 mcg respectively.

If you aren’t getting enough iodine, you may start to develop symptoms of hypothyroidism or begin to develop a goiter (abnormal enlargement of your thyroid gland). 

Getting enough iodine has been shown to help your body in a number of ways, including:

Prevents Hypothyroidism

Hypothyroidism is a condition that occurs when your body cannot produce enough thyroid hormone. This hormone helps your body maintain your metabolism and supports your organ function. Iodine is critical for your body’s thyroid hormone production, so getting enough iodine may prevent or cure symptoms of hypothyroidism.

Prevents Goiters 

If your body is unable to produce enough thyroid hormone, then your thyroid itself may start to grow. Your thyroid is in your neck, just under your jaw. When it starts to grow, you will notice a strange lump developing on your neck. This is known as a goiter. Getting enough iodine can prevent goiters. 

Reduced Risk of Birth Defects 

People who are pregnant should consume more iodine than others. Iodine helps prevent several types of birth defects. In particular, iodine helps support healthy brain development. Getting enough iodine during pregnancy can prevent birth defects that affect the brain, miscarriage, and stillbirth. 

Iodine Rich Foods: 10 Best Dietary Sources

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Iodine Rich Foods: 10 Best Dietary Sources

Iodine is one of the most important minerals responsible for the proper functioning of the thyroid glands. Its deficiency may lead to conditions such as hypothyroidism, goiter, cretinism, auto-immune diseases and preventable mental retardation in children. Iodine deficiency during pregnancy can not only be harmful for the mother but for child’s mental and cognitive development as well.Iodine becomes important when it comes to the production of hormones in the thyroid glands. An average adult needs about 150 micrograms of iodine daily to maintain healthy and proper production of thyroid hormones. Both, excess or the lack of iodine in the body can adversely affect the functioning of thyroid glands and production of thyroid hormones.

Iodine is a mineral that is found primarily in seafood and sea vegetables along with other food items. Other than these, iodized salt is also a good way to include iodine in your daily diet. Ensure a regular supply of iodine by including the following in your diet.

Seaweed: Iodine is primarily found in sea vegetables as well as seafood. One of the richest sources of it would include a seaweed called kelp.

Cheese: Almost all dairy items are enriched with iodine. When it comes to cheese your best options would be Cheddar and Mozzarella.


Sardines: These are low in calorie and rich in iodine and are also loaded with good fats PUFAs and MUFAs.
 

Eggs: Iodine is extremely important for cognitive and mental development in infants. It affects IQ level as well. One of the safest and simplest ways to get iodine in your diet would be through egg yolks.
 


Shrimps: If you love seafood, you are already making most of your iodine requirement through this food group. Shrimps are iodine enriched. Their bodies soak up the mineral from seawater that gets accumulated in their bodies.
 


Milk: According to various studies, every 250ml of milk would have close to 150 micrograms of iodine. The cattle feed, fodder and grass fed to cows transfer iodine to their milk.
 

Tuna: Every 6 ounces of tuna serving gives you 34 micrograms of iodine.


Yoghurt: A single cup of yoghurt can meet half of your daily iodine requirement giving close to 70 micrograms of iodine. It is also good for stomach and rich in calcium and protein.
 


Cod: Iodine is found in good quantity in seafood. Apart from cod, it is also found in other fish like sea bass, perch, haddock, Himalayan crystal salt and iodized salts.

Scallops: These are one of the best sources of iodine. Every 100 grams of it can meet close to 90 percent of our daily iodine requirement. It is also an excellent source of Vitamin B12, protein and phosphorous.
 


Other Sources:Apart from the above mention food items – which fall under the ‘excellent’ or ‘good’ sources of iodine – other ingredients that can load you up with iodine would include fruits like bananas, strawberries; veggies like green leafy vegetables, onions and sweet potatoes; grains, nuts and legumes like peanuts, barley, etc.

Iodine in diet

Diet – iodine

Iodine is a trace element and a nutrient found naturally in the body.

Function

Iodine is needed for the cells to change food into energy. Humans need iodine for normal thyroid function, and for the production of thyroid hormones.

Food Sources

Iodized salt is table salt with iodine added. It is the main food source of iodine.

Seafood is naturally rich in iodine. Cod, sea bass, haddock, and perch are good sources.

Kelp is the most common vegetable harvested from the sea. It is a rich source of iodine.

Dairy products also contain iodine.

Other good sources are plants grown in iodine-rich soil.

Side Effects

Lack of enough iodine (deficiency) may occur in places that have iodine-poor soil. Many months of iodine deficiency in a person’s diet may cause goiter or hypothyroidism. Without enough iodine, the thyroid cells and the thyroid gland become enlarged.

Lack of iodine is more common in women than in men. It is also common in pregnant women and older children. Getting enough iodine in the diet may prevent a form of physical and mental abnormality called cretinism. Cretinism is very rare in the United States because iodine deficiency is generally not a problem.

Iodine poisoning is rare in the US. Very high intake of iodine can reduce the function of the thyroid gland. Taking high doses of iodine with anti-thyroid medicines can have an additive effect and could cause hypothyroidism.

Recommendations

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate.

Most people are able to meet the daily recommendations by eating seafood, iodized salt, and plants grown in iodine-rich soil. When buying salt make sure it is labeled “iodized.” There are 45 micrograms of iodine in 1/4 teaspoon of iodized salt contains. A 3 oz portion of cod provides 99 micrograms.

Dosages for iodine, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:

  • Recommended Dietary Allowance (RDA): The average daily level of intake that is enough to meet the nutrient needs of nearly all (97% to 98%) healthy people. An RDA is an intake level based on scientific research evidence.
  • Adequate Intake (AI): This level is established when there is not enough scientific research evidence to develop an RDA. It is set at a level that is thought to ensure enough nutrition.

Dietary Reference Intakes for iodine:

Infants (AI)

  • 0 to 6 months: 110 micrograms per day (mcg/day)
  • 7 to 12 months: 130 mcg/day

Children (RDA)

  • 1 to 3 years: 90 mcg/day
  • 4 to 8 years: 90 mcg/day
  • 9 to 13 years: 120 mcg/day

Adolescents and adults (RDA)

  • Males age 14 and older: 150 mcg/day
  • Females age 14 and older: 150 mcg/day
  • Pregnant females of all ages: 220 mcg/day
  • Lactating females of all ages: 290 mcg/day

Specific recommendations depend on age, sex, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your health care provider which amount is best for you.

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