What vegetables have iodine in them and what foods are rich in iodine? The nutrients in food, vitamins, antioxidants and minerals make a huge difference in our overall health. Iodine is an essential trace mineral that is required for good health. It can be found in a wide range of vegetables and foods. This article aims to identify the Sources Of Iodine and the health benefits of iodine in the human body.
What Vegetables Have Iodine In Them
Iodine is a necessary mineral that you must consume through food.
It’s interesting to note that your thyroid gland need it to generate thyroid hormones, which play a significant role in your body.
For most adults, the recommended daily intake (RDI) for iodine is 150 mcg per day. The demands are higher for women who are breastfeeding or pregnant.
In reality, one-third of the population is at danger of shortage, especially those who reside in regions with little iodine in the soil, such as those in Europe.
Iodine shortage can result in hypothyroidism, which can induce fatigue, muscle wasting, and weight gain, as well as goiter, an enlargement of the thyroid gland.
This article looks at 7 foods that are high in iodine and can help prevent a deficit.
1. Seaweed
Minerals, vitamins, and antioxidants are all abundant in seaweed. It has few calories as well.
One of the best organic sources of iodine is seaweed. However, depending on the type of seaweed, the area where it was grown, and how it was prepared, the quantity can differ greatly.
The three most widely used types of seaweed are nori, wakame, and kombu kelp.
Kombu Kelp
Brown seaweed known as kombu kelp is available dried or as a fine powder. It is frequently used to make dashi, a Japanese soup stock.
It was discovered that kombu kelp had by far the highest concentration of iodine when compared to other types of seaweed in a study that examined seaweed samples from different Asian countries for their iodine content.
Iodine levels in kombu kelp can reach 2,984 mcg per seaweed sheet (1 gram). This delivers about 2,000% of the daily allowance.
The majority of people tolerate excessive iodine intake well, however those who are sensitive to thyroid disease may experience this.
Wakame
Another brown seaweed with a mildly sweet flavor is wakame. Miso soup is frequently made with it.
Depending on where it is farmed, wakame seaweed contains varying amounts of iodine. Compared to wakame from Australia and New Zealand, wakame from Asia contains more iodine.
According to one study, wakame seaweed from different parts of the world typically contains 66 micrograms of iodine per gram, or 44% of the daily required consumption.
Nori
Nori is a type of red seaweed. Unlike brown seaweeds, it has a much lower content of iodine.
Nori is the type of seaweed that is commonly used in sushi rolls.
The iodine content in nori varies between 16–43 mcg per gram, or about 11–29% of the daily value
SUMMARYSeaweed is an excellent source of iodine. However, the amount it contains depends on the species. Kombu kelp offers the highest amount of iodine, with some varieties containing nearly 2,000% of the daily value in one gram.
2. Cod
Cod is a multipurpose white fish with a moderate flavor and delicate texture.
It contains a lot of minerals and nutrients, including iodine, while being relatively low in fat and calories.
The highest iodine concentrations are found in fish low in fat, according to the Icelandic Food Content Database.
For instance, 3 ounces (85 grams) of cod has 42-66% of the daily required intake at 63-99 mcg.
Cod’s iodine content can vary slightly depending on whether it was farm-raised or captured in the wild, as well as the area in which it was caught.
SUMMARYHigher amounts of iodine are found in fish low in fat compared to fatty fish. For instance, a lean fish like cod can provide up to 66% of the daily value.
3. Dairy
Iodine is primarily obtained through dairy products, notably in American diets.
Based on the iodine content of the cattle diet and the application of iodine-containing disinfectants during milking, the amount of iodine in milk and dairy varies significantly.
A thorough investigation determined the iodine content of 18 various milk brands offered for sale in the Boston area. In 1 cup (8 ounces) of milk, it was discovered that all 18 brands had at least 88 mcg. Even some manufacturers went as high as 168 mcg each cup.
These findings suggest that 1 cup of milk can supply 59–112% of the daily iodine requirements.
Another excellent dairy food source of iodine is yogurt. About half of the daily required amount can be found in one cup of plain yogurt.
Depending on the type of cheese, iodine content varies.
One of the best sources of iodine is cottage cheese. 65 mcg are present in one cup of cottage cheese, while 12 mcg are present in one ounce of cheddar cheese.
4. Iodized Salt
Both iodized and uniodized salt are currently available for purchase in the US.
In the US, iodine was first added to table salt in the early 1920s to assist prevent goiters, or swelling of the thyroid gland.
Iodine content in 1/4 teaspoon of iodized salt is around 71 mcg, or 47% of the daily required allowance. But sodium is also present in salt.
Iodine consumption has dropped in the US over the previous few decades. This is probably because major health organizations are urging people to consume less sodium on a daily basis in order to avoid or cure high blood pressure.
However, only roughly 25% of the population, or those who are salt-sensitive, appear to be affected by salt’s tendency to raise blood pressure.
SUMMARYIodized and uniodized salt are commonly sold in grocery stores. Consuming 1/2 teaspoon of iodized salt per day provides enough iodine to prevent a deficiency.
5. Shrimp
Shrimp is a shellfish that is low in calories, high in protein, and a great provider of iodine.
Additionally, shrimp contains essential nutrients like phosphorus, selenium, and vitamin B12
Due to their ability to absorb some of the iodine naturally contained in seawater, shrimp and other shellfish are excellent sources of iodine.
About 35 mcg, or 23% of the daily required intake, of iodine can be found in three ounces of shrimp.
SUMMARYShrimp is a good source of protein and many nutrients, including iodine. Three ounces of shrimp provide approximately 23% of the daily value.
6. Tuna
Another low-calorie, high-protein, and iodine-rich food is tuna. Additionally, it has a lot of potassium, iron, and B vitamins.
Omega-3 fatty acids, which are abundant in tuna and may reduce the risk of heart disease.
Fish with more fat have lower iodine content. Compared to slimmer fish kinds like cod, tuna contains less iodine because it is a fattier fish.
In spite of this, three ounces of tuna give 17 mcg, or roughly 11% of the daily required amount of iodine.
SUMMARYTuna offers less iodine than lean fish but is still a relatively good source. Three ounces of tuna provide about 11% of the daily recommended amount.
7. Eggs
Iodine can also be found in eggs.
One entire egg offers a lean amount of protein, healthy fats, and a variety of vitamins and minerals for less than 100 calories.
But the yolk is where the majority of these minerals, like iodine, are found.
Iodine is a mineral that is added to chicken feed, making egg yolks a good source of iodine. But because the amount of iodine in chicken feed can change, so can the amount in eggs.
One large egg typically contains 24 mcg of iodine, which is 16% of the recommended daily amount.
SUMMARYThe majority of iodine in eggs is found in the yolk. On average, one large egg provides 16% of the daily recommended amount.
What foods are rich in iodine?
Iodine is a mineral that is necessary for a healthy thyroid. Iodine is found in eggs, dairy products, some plant meals, as well as many varieties of seafood.
Iodine can also be obtained from fortified sources in addition to naturally occurring meals. It is typical to use iodized salt.
Iodine intake must be adequate for a healthy thyroid.
dependable source The thyroid is in charge of controlling hormones, metabolism, the health of the nervous system, and more.
Iodine deficiency can be harmful to a person’s health. Pregnant women are more vulnerable to the dangers of adeficiency.
Iodine-rich foods
People looking to include more iodine in their diet can increase their intake of the following foods:
1. Seaweed
Approximately 232 micrograms (mcg) of iodine are present naturally in seaweed per meal. That exceeds the recommended daily intake (RDI) of 150 mcg for men and non-pregnant women.
Because of its capacity to absorb concentrated iodine from the water, seaweed has a high iodine content.
2. Cod
Iodine can be found in seafood in large quantities. But cod has a very high concentration of this vital mineral. Three ounces (oz) of cod, or one serving, has about 158 milligrams (mcg) of iodine, which is the recommended daily intake for most adults.
Researchers have discovered that the amount of iodine cod contains depends on the body of water the fish inhabits. For instance, Norwegian Sea cod contained more iodine than North Sea cod from the Atlantic Ocean.
3. Halibut
Another fish with a lot of iodine is halibut. According to research, each serving of Atlantic halibut has roughly 21 mcg of iodine. Despite being less than some other fish, it nonetheless offers a significant amount of iodine.
4. Pollock
A member of the cod family that frequents the chilly North Pacific seas is pollock. Iodine content in an Alaskan pollock serving of 120 grams is 67 mcg, or roughly half the RDI.
Additionally, it includes niacin, phosphorus, selenium, and omega-3 fatty acids, all of which support the health of the immune and brain systems.
5. Crab
Even though crab has less iodine than other shellfish, a 100-g plate nevertheless has 26–50 mcg of it.
Crab is a wonderful source of protein, but it also has a lot of other vital nutrients. It offers zinc, B12, and selenium.
6. Scallops
Scallops are a great source of iodine. They provide 135 mcg per serving, which is 90% of the RDI. They may also be beneficial for heart health and the central nervous systemTrusted Source.
7. Squid
Squid, commonly consumed as calamari, contains about 65 mcg per serving. It is also a good source of Vitamin CTrusted Source, iron, and calcium, and omega-3 fatty acids.
8. Tuna
Tuna contains less iodine than other fish because it is a fatter fish. At 17 mcg per 3 oz. serving from a Trusted Source, it is still a respectable source of the mineral.
People may find it simpler to incorporate tuna into their diets than other types of fish since it is an accessible and reasonably priced source of iodine.
9. Milk
Iodine can also be found in dairy products. For instance, 85 mcgTrusted Source, or more than half of the RDI, may be found in one cup of nonfat cow’s milk on average.
Despite this, the actual iodine content of milk products varies substantially, according to an abstract from a 2017 studyTrusted Source. The amount of milk produced, the time of year, and whether or not the farmer dips the teats in iodine-containing disinfectants are all variables that affect the total concentration. This indicates that the iodine content of milk varies.
10. Cheese
Certain types of cheese provide more iodine than others. However, on average, cheese contains 37.5 mcg of iodine per 100 g of cheese.
11. Yogurt
Like other dairy products, yogurt is a good source of iodine. Just one cup of plain Greek yogurt provides up to 116 mcgTrusted Source of iodine.
12. Eggs
Eggs — specifically egg yolks — are a good source of iodine. Typically, one large egg contains 26 mcg of iodineTrusted Source.
13. Iodized salt
Iodized salt is arguably the most common and abundant source of iodine in the typical person’s diet. To obtain the RDI of iodine, use just over half a teaspoon of iodized salt from a trusted source.
This is among the easiest and most cost-effective methods of preventing iodine deficiency. For those who consume a plant-based diet, it is a particularly good supply of iodine because plant foods are often a poor supplier of iodine.
Sources Of Iodine
A trace mineral called iodine is typically present in fish. Being an important micronutrient, it is required for your body to operate effectively. Iodine is a black, lustrous stone or a purple dye on its own. It is typically present in food and soil in invisible trace amounts or as a component of other substances.
Iodine is a vital component of various vital bodily functions in your body. While iodine supplements are offered, iodine is frequently fortified into other foods. Iodine insufficiency is uncommon in areas where iodine fortification is popular.
However, iodine deficiency still poses a threat to close to one third of the global population. It has been demonstrated that eating adequate iodine can aid to increase your metabolism, mental health, and hormone levels.
Why You Need Iodine
Iodine is a micronutrient that your body can’t create on its own, making it crucial. Iodine is essential for the health of your thyroid and is necessary for the synthesis of thyroid hormone.
Iodine must come from your food because your body cannot create it. Iodine must be consumed in quantities of at least 150 micrograms per day, according to current guidelines (mcg). Women who are pregnant or nursing should take 220 and 290 mcg, respectively.
You can start exhibiting hypothyroidism symptoms or start to build a goiter if you don’t consume enough iodine (abnormal enlargement of your thyroid gland).
It has been demonstrated that getting adequate iodine benefits your body in a number of ways, including:
Prevents Hypothyroidism
When your body is unable to create enough thyroid hormone, you have hypothyroidism. This hormone supports organ health and metabolism maintenance in your body. Getting adequate iodine can help prevent or treat hypothyroidism symptoms since iodine is essential for your body to produce thyroid hormones.
Prevents Goiters
Your thyroid may begin to enlarge if your body is unable to create adequate thyroid hormone. Your thyroid is located in the neck, close to your jaw. You’ll notice an odd lump forming on your neck once it begins to grow. Goiter is the term for this. Goiters can be avoided by consuming adequate iodine.
Reduced Risk of Birth Defects
Pregnant women should consume more iodine than non-pregnant people. Iodine aids in the prevention of several birth abnormalities. Iodine in particular supports healthy brain growth. Iodine deficiency during pregnancy increases the risk of stillbirth, miscarriage, and birth abnormalities that affect the brain.
Foods With Iodine
While iodine can be found in many foods, seafood seems to be the most abundant source. You can obtain enough iodine to benefit from it by eating a diet high in seafood. These eight foods are among the greatest sources of iodine currently on the market, according to the National Institutes of Health.
- 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. - 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. - 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.” - 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. - 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. - 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. - 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.
Health Benefits of Iodine
Iodine is a mineral that is necessary. To function effectively, your body needs it but is unable to produce it on its own. You must consume it instead.
Most people consume enough iodine through their diets. It is mostly found in dairy products, seafood, and seaweed. It can be found in large quantities as iodized salt. It also exists in the soil of the Earth, albeit the composition varies from region to region. As a result, produce’s iodine concentration varies.
Iodine is necessary for thyroid health. It is necessary for your thyroid to create hormones that are vital to metabolism. Hypothyroidism, which means that your thyroid isn’t functioning as well as it should, can result from a deficiency and cause problems including fatigue, joint discomfort, and infertility. Due to its function in healthy bone and brain development, the mineral is also crucial for pregnant women and young children.
Iodine is a mineral that is commonly obtained through diet. However, some people require a supplement to make sure they fulfill their needs.
Health Benefits
The maintenance of healthy thyroid function is iodine’s primary function. It aids in controlling the thyroxine (T4) and triiodothyronine synthesis of the thyroid hormones (T3). Iodine intake must be adequate to prevent hypothyroidism and poor thyroid hormone production.
Other health benefits of iodine include:
Proper Development during Pregnancy
Pregnant women should consume more iodine in their diets. Iodine is necessary for infants’ healthy brain development. According to research, infants born to moms who do not get enough iodine during pregnancy are more likely to suffer intellectual impairments and lower IQs than infants born to mothers who do.
Due to the fact that breastfeeding mothers provide iodine to their infants through breast milk, breastfeeding mothers also have increased iodine requirements. If the mother gets enough, the baby will also get what they need for healthy brain development.
Improved Cognitive Function in Children
Early childhood also benefits from iodine’s benefits for brain development for growing babies and infants. Lack of iodine in children increases their likelihood of developing intellectual impairments.