Why is it necessary to eat enough foods rich in iodine?
Your thyroid needs iodine to produce hormones that have very important functions in your body. (1) (2)
Foods high in iodine include fish, shrimp and seafood, as well as iodized salt and bread.
The recommended daily intake (RDI) of iodine is 150 mcg per day for adults. For pregnant or breastfeeding women, the needs are greater. (3)
Iodine deficiency can cause hypothyroidism, which can lead to fatigue, muscle weakness, and weight gain.
Check out these 11 foods rich in iodine:
Iodized salt is a good source of iodine. However, most Bulgarians eat too much salt and this can increase the risk of heart disease and stroke, so it is best to get iodine from other foods.
It’s good to keep the amount of salt you add to food to a minimum, but make sure the salt you use is iodized. If you have a low-salt diet for your health, it may be better to take iodine as a supplement.
Sea and Himalayan salt usually do not contain iodine.
Iodized salt (iodine-containing salt) used to make bread. Eating packaged factory bread as part of a normal diet provides enough iodine for most people, but not enough for pregnant and lactating women.
Seaweed is full of natural iodine and contains about 232 micrograms (mcg) per serving. This is more than the recommended daily intake of 150 mcg (RDI) for men and non-pregnant women. (4)
The high iodine content of seaweed is due to their ability to absorb concentrated iodine from the ocean.
Although crustaceans contain less iodine than other seafood, they still provide 26-50 mcg per 100 g serving.
In addition to being a good source of protein, crabs contain many other essential nutrients. They provide selenium, B12 and zinc. (5)
Squid contain about 65 mcg per serving. They are also good foods rich in iron, calcium, vitamin C and omega-3 fatty acids. (6) (7)
Cod is a white fish with a delicate texture and mild taste, which is part of a healthy food rich in iodine.
It is relatively low in fat and calories, but offers a wide range of minerals and nutrients, including iodine. (8)
According to the Icelandic dietary database, low-fat fish have the highest amount of iodine. (9)
For example, 85 grams of cod contains about 63-99 mcg. The amount may vary slightly depending on whether the fish was farmed or caught in the wild.
Because tuna is a thicker fish than others, it contains less iodine. However, at 85 grams it provides 17 mcg, making it a decent source of the mineral. (10)
Tuna is an affordable, relatively affordable source of iodine that people may find easier to add to their diet than some other seafood.
9. Dairy products
The amount of iodine in milk and dairy products differs significantly according to the iodine content of livestock feed and the use of iodine-containing disinfectants during milking. (11)
Yogurt is also a good milk source of iodine. One cup of plain yogurt provides about half the recommended daily amount.
Some types of cheese contain more iodine than others. However, the average cheese contains 37.5 mcg of iodine per 100 grams of cheese, making it a part of healthy iodine-rich foods. (12)
Eggs – especially yolks – are a good source of iodine. It usually contains one large egg. 26 mcg iodine. (13)
For less than 100 calories, even an egg is a pure source of protein, healthy fats, and a wide range of vitamins and minerals. (14)
Get enough iodine
How much iodine you need depends on how old you are. Most adults need 150 micrograms of iodine a day, and pregnant and lactating women need much more.
Eating 5 food groups should be enough for most people to get enough iodine.
|Food||Micrograms (μg) of iodine|
|6 oysters (90 g)||144|
|1 roll of sushi (100 g)||92|
|1 small salmon (105 g)||63|
|1 small can of tuna (95 g)||10|
|2 slices of packaged bread||28|
|1 fillet, steamed (125 g)||50|
|2.5 cm cheddar cheese cubes (16 g)||4|
|2 eggs (88 g)||19|
|2 scoops of ice cream (48g)||10|
|1 large glass of chocolate milk (300 ml)||60|
|1 large glass of plain milk (250 g)||57|
|2 lamb steaks||1.5|
tab. 1 (foods rich in iodine)
Why iodine is important
Iodine is a key mineral for regulating thyroid function. Without eating enough iodine-rich foods, people can experience problems such as weight gain, excessive fatigue, hair loss, dry skin, and cognitive impairment. (15)
The presence of the mineral in iodized salt states some people think that sodium and iodine are synonymous. However, this is not true. Classic table salt is available with or without iodine, and many popular salts such as sea and pink Himalayan salt do not contain iodine.
Risks associated with iodine deficiency
People at greatest risk for iodine deficiency are pregnant women and people who follow a low-sodium diet. (16)
Not consuming enough iodine on a daily basis can cause long-term thyroid problems. Goiter, hypothyroidism, and pregnancy complications can be caused by iodine deficiency.
Risk of excessive iodine
Intake of too much iodine can also be problematic. Iodine overeating has been linked to thyroid inflammation and thyroid cancer. The harm of a diet high in iodine shows up over time. (17)
In addition, ingesting a very high proportion of iodine at one time can cause short-term discomfort. A person may experience a burning sensation in the mouth and stomach, fever, nausea and diarrhea.
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