{"id":679,"date":"2017-10-06T04:52:07","date_gmt":"2017-10-06T04:52:07","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=679"},"modified":"2021-07-12T17:34:23","modified_gmt":"2021-07-12T17:34:23","slug":"20-foods-high-iodine","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/20-foods-high-iodine\/","title":{"rendered":"20 Foods High in Iodine"},"content":{"rendered":"

\"\"Have you noticed that your skin suddenly seems to be excessively dry and itchy? Are you suffering from frequent headaches? Do you feel like you are having difficulty recalling information? If you answered \u2018yes\u2019 to one or more of these questions, you could be suffering from an iodine deficiency.<\/p>\n

A trace mineral, iodine plays a critical role in the production of thyroxine and triiodothyronine, two hormones that are produced by the thyroid. These hormones are responsible for regulating the metabolic functions of the majority of cells. They are also essential for the early growth and development of most organs, particularly the brain. If your iodine levels are low, your thyroid won\u2019t produce enough of these hormones. As a result, most major organs, including the heart, kidneys, liver, and brain will suffer adverse effects.<\/p>\n

An iodine deficiency can cause a number of problematic disorders. These include hypothyroidism, heightened cholesterol levels, cretinism, goiters, fibrocystic breast disease, and breast cancer, among others.<\/p>\n

Given the important role, iodine plays in the body, making sure that you are getting enough of it is critical to your overall health and well-being. The recommended daily intake ranges from 110 mcg for infants to 150 mcg for adults. Fortunately, iodine is present in many foods. If you want to increase your intake of this trace mineral, try adding more of these 20 foods to your diet.<\/p>\n

1. Cod<\/h3>\n

One of the mildest tasting fish, cod is an excellent source of iodine<\/a>. Single serving size of 3 ounces will provide you with 99 mcg of iodine, and has less than 90 calories, making it a good choice for those who are watching their weight, too. In addition iodine, cod is jam-packed with several other essential vitamins and nutrients. These include omega-3 fatty acids, calcium, protein, magnesium, vitamin E, and magnesium. As mentioned, cod is extremely mild and it easily takes on the taste of whatever it is prepared with. Try marinating a cod steak in teriyaki or another sauce and grill it for a tasty, iodine-rich meal.<\/p>\n

\"\"2. Baked potato<\/h3>\n

Potatoes are an excellent source of iodine; however, in order to get this vital nutrient from a potato<\/a>, your best bet is to bake it instead of mash it; and, make sure you eat the skin. Most of the nutrients that potatoes offer are found in the skin. A medium baked potato will give you about 60 mcg of iodine, or around 40 percent of the daily recommended intake. You\u2019ll also get other important nutrients, including potassium, fiber, and several vitamins. Enjoy a baked potato as a side dish, or turn it into a meal by topping it with low-fat sour cream, cheese, or even broccoli.<\/p>\n

\"\"3. Iodized salt<\/h3>\n

Many people are under the assumption that salt<\/a>, on its own contains iodine; however, that\u2019s not the case. In regard to the chemical makeup of the two, salt is a crystal and is comprised of two elements: chloride and sodium. On the other hand, iodine is a mineral. While general table salt does not contain iodine, there are many salts that are fortified with this essential mineral. A single gram of iodine fortified salt contains more than 75 mcg of iodine, which is around 50 percent of the daily recommended intake. Plus, it has zero calories. So, if you\u2019re looking to up your iodine intake, enjoy a little more fortified salt. But, do so in moderation; too much salt can cause other health problems.<\/p>\n

\"\"4. Himalayan salt<\/h3>\n

If you are trying to avoid eating conventional table salt, but you want to increase your iodine intake, Himalayan<\/a> crystal salt is another option. Unlike conventional table salt, which has to be fortified with iodine, Himalayan crystal salt contains iodine naturally. In fact, just half a gram contains about 250 mcg of iodine, which is more than 150 percent of the daily recommended intake. While it is so dense in iodine, you do want to use it sparingly, however; too much iodine can have adverse effects that are similar to not getting enough.<\/p>\n

\"\"5. Milk<\/h3>\n

When most people think of milk<\/a>, they think of vitamin D and calcium. While yes, it is true that milk is an excellent source of both of these vital nutrients, it also contains other important nutrients, including iodine. A single cup of milk contains about 56 mcg of iodine or around 37 percent of the daily recommended intake. So, go ahead and drink a glass or two of milk (add some low-calorie chocolate for some flavor,) or add it to your smoothies. To get the most health benefits, choose a low-fat organic variety.<\/p>\n

\"\"6. Shrimp<\/h3>\n

If you\u2019re a seafood lover, you\u2019ll be thrilled to know that shrimp<\/a> is another excellent source of iodine. A 3-ounce serving offers about 35 mcg of iodine or around 23 percent of the daily recommended intake. Plus, a serving size of this amount only has about 84 calories, which makes it a good choice if you are trying to watch your weight and increase your iodine intake. Shrimp is also a valuable source of several other vital nutrients, including protein, calcium, potassium, magnesium, and iron. Boiled, grilled, saut\u00e9ed; there are so many ways to enjoy shrimp.<\/p>\n

\"\"7. Seaweed<\/h3>\n

Though it may not sound appealing, seaweed<\/a>, specifically the dried variety, is a great source of iodine. And, believe it or not, it\u2019s actually quite tasty. A small \u00bc ounce serving has about 4,500 mcg of iodine, which is more than 3000 percent of the daily recommended intake. Given the high amount of iodine it contains if you are going to consume seaweed, make sure you do so sparingly. You can enjoy dried seaweed as a snack, as an addition to a salad, or even as a side dish.<\/p>\n

\"\"8. Turkey breast<\/h3>\n

Three-ounce serving size of baked turkey<\/a> breast serves up nearly 35 mcg of iodine. That\u2019s around 24 percent of the daily recommended intake. In addition to this vital mineral, baked turkey breast also offers several other essential nutrients, such as potassium, phosphorus, protein, magnesium, iron, and B vitamins. It should be noted, however, that turkey breast is high in cholesterol, so you want to stick to the recommended serving size of three ounces. Enjoy it as a main dish, place it on top of a salad, or make a tasty sandwich.<\/p>\n

\"\"9. Canned tuna<\/h3>\n

While all canned tuna contains iodine, it tends to contain much more iodine when it\u2019s canned in oil than in water. Serving size of three ounces of tuna canned in oil offers about 14 mcg of iodine, or around 11 percent of the suggested intake on a daily basis for the average person. In addition to iodine, tuna<\/a> is also a fantastic source of iron, protein, omega 3 fatty acids, and vitamin D. Albacore or bluefin tuna offers the most nutrients, so make sure you are looking for this type if you want to reap the most health benefits.<\/p>\n

\"\"10. Navy beans<\/h3>\n

All types of beans are famous for being packed with important vitamins and minerals, including navy beans. One-cup serving size of navy beans will give you more than 30 mcg of iodine, or just slightly over 20 percent of the suggested daily intake. In addition to iodine, navy beans<\/a> are also an excellent source of calcium, folate, copper, protein, and potassium. Navy beans can be enjoyed in so many ways; as a topping for a salad, as a side dish, or mixed into a soup or casserole.<\/p>\n

\"\"11. Prunes<\/h3>\n

When most people think of prunes<\/a>, they think about easing constipation. That\u2019s because prunes are an excellent source of fiber, which helps to regulate the digestive tract. Prunes, however, offer much more than fiber. They are a great source of iodine, too. Serving size of 5 prunes will give you around 13 mcg of iodine, or around 9 percent of the daily recommended intake. In addition to fiber and iodine, prunes also contain vitamin A, vitamin K, magnesium, vitamin C, vitamin D, calcium, and vitamin B12. Don\u2019t let their stigma fool you; prunes are sweet and make a delicious snack!<\/p>\n

\"\"12. Hard-boiled eggs<\/h3>\n

For a long time, people considered hard-boiled eggs<\/a> unhealthy because of their high cholesterol content. However, the cholesterol hard-boiled eggs contain is mostly the good type of cholesterol. Add to that the fact that hard-boiled eggs are packed with a variety of essential nutrients, such as vitamin a, calcium, vitamin D, iron, vitamin B6, vitamin B12, magnesium, and iodine. A single boiled egg has around 12 mcg of iodine or 9 percent of the suggested daily intake. Eat hard-boiled eggs on their own or add a bit of fortified table salt to them for even more flavor \u2013 and more iodine.<\/p>\n

\"\"13. Yogurt<\/h3>\n

Most people are well aware that yogurt<\/a> is a highly nutritious food. That\u2019s because it contains a wealth of valuable vitamins and minerals, including calcium, protein, vitamin B-12 potassium, vitamin B6, and magnesium. Perhaps the most notable nutrient, however, in yogurt is iodine. You\u2019ll get more than 71 mcg of iodine in a single cup. Plus, yogurt is low in fat and in calories. For a healthy and nutritious breakfast or snack, eat yogurt as-is, or add some granola or fresh berries into it. Yum!<\/p>\n

\"\"14. Strawberries<\/h3>\n

Speaking of berries, strawberries<\/a> are also an excellent source of iodine. Just one cup of these sweet, juicy berries offers up an estimated 13 mcg of iodine, or around 10 percent of the daily suggested intake. Strawberries are also packed with other nutrients that are vital for your health, such as vitamin C, vitamin K, vitamin E, phosphorus, copper, iron, and magnesium. These sweet, delicious berries are delicious on their own; however, they also make a tasty and unexpected addition to a salad, are wonderful in yogurt, or you can mix them into a smoothie.<\/p>\n

\"\"15. Bananas<\/h3>\n

Bananas are touted as one of the healthiest foods you can eat, and for good reason; this fruit is a powerhouse of vital nutrients. A single banana<\/a> contains potassium, fiber, protein, vitamin B6, manganese, copper, biotin, vitamin A, niacin, thiamin, and the list goes on and on. Iodine also needs to be added to that list of important nutrients found in bananas. One medium-sized banana offers about 3 mcg of iodine, which is around 2 percent of the daily recommended intake. While that\u2019s not a lot, it certainly counts. To get even more iodine, enjoy bananas and strawberries mixed together with yogurt and milk in a smoothie!<\/p>\n

\"\"16. Canned corn<\/h3>\n

While many people prefer to eat fresh corn on the cob, believe it or not, if you want to increase your iodine levels, it is better to opt for the canned variety. Just \u00bd cup of canned corn<\/a> serves up around 14 mcg of iodine, or around 10 percent of the amount you should consume each day. Plus, it\u2019s also low in calories and is extremely versatile. Canned corn can be eaten in so many different ways. Some ideas include as a side dish alongside iodine-rich cod, shrimp or baked turkey breast; mixed in with salsa; or, on top of a salad.<\/p>\n

\"\"17. Cranberries<\/h3>\n

This fruit, which is famous for its combination of sweet and sour, is highly regarded for offering a number of health benefits. That\u2019s because cranberries<\/a> are packed with important nutrients. These small berries are highly concentrated in vitamin C, fiber, vitamin K, copper, fiber, manganese, pantothenic acid, and so much more; including, of course, iodine. A four-ounce servicing size has about 400 mcg of iodine or around 267 percent of the suggested daily intake. Enjoy dried cranberries as a snack, use cranberry sauce as an accompaniment with turkey breast, or sprinkle cranberries on top of a salad.<\/p>\n

\"\"18. Cheddar cheese<\/h3>\n

Not only is cheddar cheese<\/a> an excellent source of calcium and protein, but it also contains iodine, making it a wonderfully healthy addition to your diet. 1-ounce serving size of cheddar cheese has an estimated 12 mcg of iodine, which is equivalent to about 8 percent of the amount you should consume on a daily basis. Cheddar cheese has a wonderful flavor and can be enjoyed in so many different ways. A few slices of this cheese makes a healthy snack. You can use it to top a sandwich or a burger, sprinkle some on top of a salad or a soup, or mix it into a casserole.<\/p>\n

\"\"19. Green beans<\/h3>\n

You can also increase your iodine intake by eating some green beans<\/a>. Serving size of 1 cup offers up around 6 mcg of iodine, which equals around 4 percent of the recommended iodine intake on a daily basis. This may not be a lot, but it definitely counts toward the amount of iodine you should be ingesting daily. Green beans are also a great source of several other nutrients, such as vitamin C, folate, and potassium.<\/p>\n

\"\"20. White bread<\/h3>\n

A lot of people assume that white bread<\/a> lacks nutritional value; however, that isn\u2019t the case at all. In fact, it is a wonderful source of iodine. Two slices of white bread will give you around 45 mcg of iodine, which is equivalent to around 30 percent of the amount you should be consuming on a daily basis. There are so many ways that you can add white bread to your diet, too. Use it as the foundation for sandwiches, enjoy it toasted or breakfast, or use it to make breadcrumbs or stuffing.<\/p>\n\r\n

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