Iodine is a trace mineral found mostly in seafood. It's an important micronutrient, which means it's required for healthy bodily function. Iodine is a dark, lustrous stone or a purple dye on its own. It is, however, mostly present in tiny levels in water and soil, or as a component of other chemicals in food.
Iodine is used by your body to carry out a number of critical functions. While iodine supplements are available, the mineral is typically fortified in other meals. Iodine insufficiency is uncommon in areas where iodine fortification is popular.
Iodine deficiency still affects roughly a third of the world's population. It's been shown that getting enough iodine in your diet will help you boost your metabolism, cognitive health, and hormone balance.
Jump to:
Iodine: Why Do You Need It?
Iodine is an important vitamin since your body cannot create it. Iodine is essential for thyroid health and plays a function in thyroid hormone synthesis.
Because your body cannot create iodine, you must get it from your food. Iodine is presently recommended as a minimum daily consumption of 150 micrograms (mcg). Women who are pregnant or nursing should ingest 220 mcg and 290 mcg, respectively.
If you don't receive enough iodine, you may get hypothyroidism symptoms or a goitre (abnormal enlargement of your thyroid gland).
Iodine supplementation has been demonstrated to benefit your health in a variety of ways, including:
Prevents Hypothyroidism
Hypothyroidism is a condition in which your thyroid hormone production is insufficient. This hormone aids in the maintenance of your body's metabolism and the proper functioning of your organs. Because iodine is necessary for your body's thyroid hormone synthesis, consuming enough of it may help you avoid or treat hypothyroidism symptoms.
Prevents Goiters
Your thyroid may begin to enlarge if your body is unable to create adequate thyroid hormone. The thyroid gland is located in the neck, right below the jaw. You'll notice an odd lump emerging on your neck as it begins to grow. A goitre is a medical term for this condition. Iodine deficiency may lead to goitres.
Reduced Risk of Birth Defects
Pregnant women should ingest more iodine than non-pregnant women. Iodine aids in the prevention of a variety of birth abnormalities. Iodine, in particular, aids in the formation of a healthy brain. Iodine deficiency during pregnancy may lead to birth abnormalities in the brain, as well as miscarriage and stillbirth.
Foods With Iodine
Iodine may be found in a variety of foods, although seafood is the most prevalent source. Consuming a diet high in fish might help you acquire enough iodine to reap its advantages. These eight foods, according to the National Institutes of Health, are among the greatest sources of iodine available.
1. Seaweed
Seaweed is, without a doubt, the finest source of iodine accessible. A 10 gramme portion of dried nori seaweed (the kind of seaweed used in sushi) may contain up to 232 mcg of iodine, which is more than 1.5 times the daily recommended amount.
2. Cod
Iodine is abundant in seafood in general, but cod is especially nutritious. A three-ounce portion of baked cod has 158 mcg of iodine, which is more than enough to fulfil your daily requirements.
3. Iodized Salt
"This salt does not provide iodine, a vital nutrient," must be written on salt or table salt intended for human consumption if iodide has not been supplied.
4. Nonfat Milk
Dairy, along with seafood, is one of the finest sources of iodine. A serving of nonfat cow's milk provides 85 mcg of iodine, which is more than half of your daily need.
5. Greek Yogurt
Nonfat Greek yoghurt, like milk, is a good source of iodine. Greek yoghurt has more iodine than milk because it is denser: up to 116 mcg per eight ounces.
6. Oysters
Oysters are another excellent source of iodine in seafood. Three ounces of cooked oysters may provide up to 93 mcg of iodine, which is over two-thirds of your daily need.
7. Eggs
Animal sources of iodine, including eggs, are often the richest sources available. Iodine is found in a single hard-boiled egg in the amount of 26 mcg.
8. Enriched Bread
Although bread is seldom rich in iodine on its own, some producers use an "iodate dough conditioner." These conditioners, like table salt, are used to enhance the bread. Up to 185 mcg of iodine may be found in a single slice of white bread baked with an iodate dough conditioner.
Beef liver is one of the most nutritionally packed meals available. Along with the numerous other vitamins and minerals found in the liver, a three-ounce meal may supply 14 mcg of iodine.
