This article is about various foods high in iodine. Iodine is the most important mineral, that is highly needed in our body for proper functioning of the thyroid. The thyroid gland present in our body is responsible for managing the growth and metabolism of our body system. Approximately, sixty percent of iodine is stored in our thyroid gland. Hence, it is a very important mineral needed in our body. The deficiency of iodine in our body may cause symptoms like high cholesterol, lethargy, depression, fatigue, and swelling of the thyroid gland. Therefore, it is very important to consume foods high in iodine on a regular basis to prevent iodine deficiency in our body.
Well, iodine is an important element found in your thyroid gland. If you will suffer from iodine deficiency, then your thyroid gland will increase in size and become enlarged. In such situation, you may suffer from goiter. Also, if the levels of thyroid fall, then you may suffer from hypothyroidism. You may see the symptoms like fatigue, weight gain, weakness, constipation, dry skin, depression, and increased cold sensitivity due to hypothyroidism.
How to Treat Iodine Deficiency?
Well, there are no such tests to confirm an iodine deficiency. Whenever you notice the slightest symptom of iodine deficiency, then simply consume foods high in iodine. It is really important to maintain a certain level of iodine in the body. Also, the slightest deficiency of iodine in a pregnant woman may create an adverse effect at the time of delivery. It can create problems for developing baby. So, pregnant woman and breastfeeding mothers should consume a multivitamin containing 150 µg iodine per day. So, add few iodine rich foods to your diet to prevent any kind health-related problems.
Benefits of Iodine:
Given below are some important benefits of iodine.
- It improves the metabolism of our body.
- It improves the cognitive abilities.
- It helps in getting rid of the toxic substance fluoride present inside our body through the process of detoxification.
- It even protects the thyroid from free radical damage.
- It balances hormone levels in our body.
- It improves the growth of hair.
- It protects our body from harmful radiations.
- It kills the cells that may lead to cancer.
List of Foods High in Iodine:
Well, here is the list of foods high in iodine. Just have a look at this list and consume these foods to prevent iodine deficiency.
1.) Baked Potatoes High in Iodine
Baked potatoes provide more iodine than mashed potatoes. They are the great source of iodine that can fight from the iodine deficiency effectively. It is one of the best foods high in iodine. Only one medium size of potato can provide about 40% of daily values of iodine for our body.
2.) Milk High in Iodine
Milk is famous for calcium and vitamin D nutrients. But, very few people know that it contains a good amount of iodine as well. It is considered that one cup of milk contains 56 mcg of the iodine mineral that is equivalent to 37% DV.
3.) Cod Fish High in Iodine
The cod fish contains moist, mild, and delicious meat. This is one of the best foods high in iodine. This meat is also low in calorie, low in fat, and contains several nutrients. Just 85.04gm of cod fish meat provides 99 mcg of iodine that is equivalent to 66% DV. Cod fish is also considered to be a healthy source of calcium, magnesium, protein, potassium, and vitamin E.
4.) Fortified Iodized Salt High in Iodine
There is a big relation between iodine and salt. People are confused, but these two elements are very distinct from one another. If we talk about salt in terms of chemistry, then we will find that the salt is a crystal compound. It is also known as sodium chloride (NaCl) while iodine is an element which is denoted as ‘I’ in the periodic table in the category of halogens. You will find there are different brands of salts that are fortified with the essential mineral iodine. So, if you are having the deficiency of iodine, then simply consume a good quality of fortified iodized salt. It is one of the most effective salts that should be used in your dishes to prevent the iodine deficiency. Just 1 gm of fortified iodized salt provides 77 mcg of iodine i.e equivalent to 51% DV.
5.) Himalayan Crystal Salts High in Iodine
If you don’t want to use the conventional table salt, but you want to prevent iodine deficiency, then use Himalayan crystal salt in place of it. Just a half gram of Himalayan crystal salt can provide 250 mcg of iodine i.e equivalent to 150% DV. So, this salt in your diet to fight from iodine deficiency.
6.) Plain Yogurt High in Iodine
Plain yogurt is one of the healthiest foods high in iodine. You can have it at breakfast and dinner as well. Plain yogurt also contains calcium and protein in it. It is one of the best foods high in iodine that can increase the amount of iodine in your body. Just one cup of plain yogurt provides 154 mcg of iodine that is equivalent to 58% DV.
7.) Banana High in Iodine
Eating banana not only boost your energy, but it also provides high potassium content in our body. Very few people know that banana also contains iodine in it. A medium size of banana contains 3 mcg of iodine i.e equivalent to 2% DV.
8.) Shrimp High in Iodine
This seafood is one of the great sources of iodine. The 3 ounces (85.04 gm) of shrimp provides 35 mcg of iodine i.e equivalent to 23% DV. Shrimp is also rich in essential minerals, calcium, and primary protein. Baked Turkey Breast: Three ounces (85.04 gm) of baked turkey breast meat include 34 mcg of essential iodine i.e equivalent to 23% DV. Turkey meat also provides vitamin B, phosphorus, and potassium in our body. All such nutrients keep our body healthy and strong.
9.) Dried Prunes High in Iodine
These sweet fruits are one of the best foods high in iodine. It even nourishes our body with various vitamins and minerals. Just five dried prunes provide 13 mcg of iodine i.e equivalent to 9% DV.
10.) Navy Beans High in Iodine
Beans are most healthiest foods high in iodine. Just a half cup of navy beans provides protein, potassium, copper, folic acid, calcium, and iodine. So, try out this healthy and nutritious food to prevent the iodine deficiency. Just consume a half cup of beans on a regular basis. As a half cup of iodine contains 32 mcg of iodine i.e equivalent to 21% DV.
11.) Cranberries High in Iodine
Cranberries contain a unique flavor in it, that can’t be found easily. Though, people hate to eat the foods that are sour in taste. But, this amazing food can provide iodine more than any other food. These berries also contain a high concentration of vitamin K, vitamin C, and fibers. It can even prevent the urinary tract infections. It is considered to be one of the best source of iodine as four ounces (113.3 gm) of cranberries provide 400 mcg of iodine i.e equivalent to 267% DV(Daily Values).
12.) Canned Tuna High in Iodine
Tuna canned in oil contains more content of iodine rather than tuna canned in water. Approximately, 3 ounces (85.04gm) of canned tuna contains 17 micrograms of iodine i.e equivalent to 11% DV (Daily Values). Canned tuna is also high in vitamin D, protein, and iron contents.
So, start eating foods high in iodine to get rid of iodine deficiency. Even, if you don’t have any kind of iodine deficiency, still it is really very important to consume the proper amount of iodine. This great mineral provides various health benefits. So, consume it on a regular basis and stay healthy always.