Top 13 Best Iodine Rich Foods

The thyroid gland, which is responsible for managing metabolism and growth, cannot function properly when you have an iodine deficiency. This can cause symptoms such as high cholesterol, fatigue, depression, lethargy, and swelling of the thyroid gland. Including iodine rich food in your diet can help prevent these issues. Find out what you can include in your diet to increase your intake of iodine.

Best Iodine Rich Foods to Include in Your Diet

If you are iodine deficient, it means you are not paying attention to eating a balanced diet. You do not always need to rely on supplements to get more iodine; you can accomplish the task simply by including the following foods in your diet.

1. Baked Potatoes

Baked potatoes are always better than mashed potatoes, especially when it comes to getting the necessary nutrients, such as vitamins, fiber, and potassium. You also get about 60 micrograms of iodine from one medium potato. It means you will get 40% of your recommended daily intake of iodine from one medium potato.

2. Milk

Most people increase their intake of milk when they are worried about a vitamin D or calcium deficiency, but you may not know that milk also provides you with a good amount of iodine. You get about 56 micrograms of mineral from a cup of milk – it is enough to meet 37% of your recommended daily intake of iodine.

3. Dried Seaweed

One of the most iodine rich foods is none other than dried seaweed. You get about 4,500 microgram of iodine from a quarter-ounce serving of dried seaweed. It is actually 3000% of your daily value of iodine, so it is important that you eat it in moderation to stay healthy.

4. Shrimp

Seafood is a rich source of iodine and shrimp is no different. You get about 35 micrograms of iodine from a three-ounce serving of shrimp. Not only do you get a good amount of iodine from shrimp, you also get other essential minerals such as calcium and protein.

5. Bananas

Just go eat a banana when you want a quick energy boost. It works because it is rich in potassium. However, you can also include bananas in your diet to increase your intake of iodine because each medium banana provides you with 3 micrograms of iodine. It only provides you with 12 calories, so you can certainly eat more than one medium banana.

6. Cranberries

Most people love cranberries for their unique flavor and rich color. However, there are some people who avoid cranberries because of their sour taste. If you can tolerate that sour taste, you should certainly think of including cranberries in your diet to prevent an iodine deficiency. Moreover, cranberries are also rich in vitamin K, vitamin C, and fiber. Regular intake of cranberries also lowers your risk of developing urinary tract infections. A 4-ounce serving of cranberries provide you with 400 micrograms of iodine, which is 267% of your recommended daily intake of iodine.

7. Iodized Salt

Looking for iodine rich foods? You can increase your intake of iodine simply by switching to iodized salt. It is not very different from table salt, as it is the same salt with some iodine added to it. You get about 77 micrograms of iodine from one gram of salt. It does not provide you with any calories though.

8. Sea Vegetables

Seafood and sea veggies will always help you increase your intake of iodine in a healthy way. Kelp is one good option because each serving provides you with 2000 micrograms of iodine. Similarly, a tablespoon of arame has 730 micrograms of iodine. You can also include wakame in your diet because each tablespoon of this sea veggie provides you with 80 micrograms of iodine.

9. Turkey Breast

There are 34 micrograms of iodine in three ounces of turkey breast. It means that each serving of turkey breast provides you with 23% of your recommended daily intake of iodine. Moreover, turkey is a great source of potassium, B-vitamins, and phosphorus. It is a good idea to opt for lean turkey because it contains fewer calories (70 calories per 3-ounce serving).

10. Dried Prunes

Just by including five dried prunes in your day, you can get a good supply of vitamins, boron, fiber, minerals, and iodine. They are among iodine rich foods because you get 13 micrograms of iodine from five dried prunes. Be sure to eat in moderation because dried prunes are quite high in calories.

11. Navy Beans

If you are looking for a versatile food to include in your diet, look no further than navy beans. Just by having a half cup of navy beans, you will get loads of copper, potassium, protein, calcium, iodine, and folate. You get 32 micrograms of iodine from a half-cup serving of navy beans.

12. Canned Corn

You can also include corn in your diet to get more iodine. There are 14 micrograms of iodine in a half-cup serving of canned corn. It provides you with 67 calories as well. You can use corn to prepare a creamy soup or simply have it as a side dish.

13. Lobster

Having one serving of lobster every day can help prevent iodine deficiencies. You get 100 micrograms of iodine from a 100g serving of lobster. It helps you get 67% of your recommended daily intake of iodine. The good thing is that lobsters are low in fat, so you can enjoy more of them. They also have low cholesterol levels, which helps lower triglyceride levels. The presence of omega-3s is another reason to include lobsters in your diet. 

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