Top 10 Iodine Rich Foods

Iodine is a trace mineral that is naturally found in and needed by the body. Iodine plays a crucial role in maintaining normal cell metabolism and in the function of the thyroid. A lack of iodine can disrupt the thyroid and inhibit the hormones that it produces in addition to causing fatigue and depression.

Foods Rich in Iodine

While iodine deficiency is rare, it is nonetheless important to eat a well-balanced diet that incorporates plenty of iodine-rich foods. Read on to learn about some of the most common sources for iodine.

1. Dried Seaweed

In just ¼ ounce you could get 3000% of your recommended daily value. Since you don’t need that much, only sprinkle a little bit (less than ⅛ ounce) into your food if needed.

2. Cranberries

Cranberries are rich in vitamins such as vitamins C and K, fiber, and many antioxidants. Luckily, they are also an excellent source of iodine and one 4-ounce serving can deliver 267% of your daily iodine needs at just 52 calories.

3. Himalayan Pink Salt

A great substitute for those trying to watch their sodium intake, Himalayan salt is lower in sodium and yet ½ gram will still deliver 167% DV of iodine. Since the crystals are larger than typical table salt, you will need/use less, further decreasing your sodium intake.

4. Lobster

Another great seafood option to supplement your body’s iodine levels, lobster delivers about 67% of the needed mineral in just one 100-gram serving size. If you really needed an excuse to eat more lobster, there it is.

5. Cod

One 3-ounce serving of cod fish will only cost you 90 calories but will deliver 66% DV of iodine. Cod is also a great source of vitamin E, protein, magnesium, and potassium.

6. Plain Yogurt

Not only does yogurt provide you with healthy probiotics and protein, but one cup of the stuff also provides 58% DV of your iodine needs.

7. Baked Potatoes

Opt for baked instead of mashed, and make sure you eat the skin, too, as most of the nutrients reside in the skin. One medium potato is not only tasty, but will also deliver about 40% DV of iodine at just 161 calories.

8. Iodized Salt

Fortified iodized salt, as you can guess, has had iodine added to it. It can easily be sprinkled onto your food and 1 gram will give you more than half of your recommended % DV of iodine.

9. Shrimp

An average serving (about 3 ounces) of shrimp will provide you with about 23% of your daily recommended value of iodine in addition to being a healthy and lean source of protein.

10. Strawberries

Although a cup of strawberries delivers just under 10% of your DV needs of iodine, it is so easy to eat more than one cup of the tasty fruit that you can easily address your iodine needs by eating more strawberries.

Iodine is a crucial component to any healthy diet and healthy body. This is one mineral that the body cannot synthesize, so it is important to include food items that are rich in iodine in your daily diet.


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