9 Foods Rich In Iodine

9 Foods Rich In Iodine
Infographic – herbshealthhappiness.com Photo sources – see foot of article

1. Seaweed: Edible seaweed can absorb and accumulate iodine from seawater. One dried sheet of the seaweed can contain 11-1,89 % of the recommended dietary intake (RDI) [1].

2. Cod Fish: Codfish is a low-fat fish with a delicate texture and mild flavor. Its 3 ounces (85 grams) can provide 42-66% of the daily recommended amount of iodine.

3. Yogurt: Yogurt is a good dairy source of iodine. For instance, one cup of yogurt can provide approximately 50% of the daily recommended amount.

4. Baked Potato: Potatoes are an excellent source of iodine. Just bake them before consuming them and don’t peel the skin as it contains minerals.

5. Eggs: Eggs are a lean source of protein and different minerals including iodine. Most iodine content is found in the yolk of the egg and one egg can provide 24 mcg of iodine [2].

6. Tuna: Tuna is an iodine-rich, low-calorie, mineral-rich source. It provides less iodine than a lean fish like codfish but still a good amount of 17 mcg per 3 ounces tuna of iodine is provided. [3]

7. Turkey: Turkey is a good source of vitamins and minerals including iodine. 3 ounces of baked turkey breast contains 34 μg of iodine.

8. Cranberries: Cranberries are a good source of vitamin E, vitamin K, and iodine. About 4 ounces of cranberries contain 400 mcg of iodine.

9. Strawberry: Generally, fruits are not rich in iodine but strawberries are among the few fruits that are rich in iodine. They are low in calories and 6-7 strawberries can cover almost 8% of your recommended iodine intake.

Understanding the role of iodine in the body is key, especially as it relates to thyroid health. Learn more here: 🙂

Learn more: Amazing Facts About Iodine – https://herbshealthhappiness.com/amazing-facts-about-iodine/

References:

[1] Yeh, T.S., N.H. Hung, and T.C. Lin, Analysis of iodine content in seaweed by GC-ECD and estimation of iodine intake. journal of food and drug analysis, 2014. 22(2): p. 189-196. https://www.sciencedirect.com/science/article/pii/S1021949814000155

[2] Lipiec, E., et al., Investigation of iodine bioavailability from chicken eggs versus iodized kitchen salt with in vitro method. European Food Research and Technology, 2012. 234(5): p. 913-919. https://www.researchgate.net/publication/230701406_Investigation_of_iodine_bioavailability_from…/

[3] Gunnarsdottir, I., A. G. Gustavsdottir, and I. Thorsdottir, Iodine intake and status in Iceland through a period of 60 years. Food & nutrition research, 2009. 53(1): p. 1925. https://europepmc.org/article/PMC/2691155

Infographic Photo Sources:

Nori – https://en.wikipedia.org/wiki/File:Nori.jpg
Yogurt – https://en.wikipedia.org/wiki/File:Cacik-1.jpg
Cranberries – https://en.wikipedia.org/wiki/File:Cranberries20101210.jpg
Baked Potato – https://en.wikipedia.org/wiki/File:BakedPotatoWithButter.jpg

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