13 foods high in iodine

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

They can help your thyroid gland stay healthy.

Why iodine is needed

Iodine is very important for normal functioning. However, the body cannot produce it on its own, which means that you must get this element from your diet.

The thyroid gland needs 1.

2. in it for the production of hormones necessary for the regulation of metabolism, growth and development of the body, brain function and maintenance of a stable body temperature.

The recommended daily intake of iodine for most adults is 150 mcg per day. Pregnant or lactating women need even more - 220 mcg.

Iodine deficiency results in 1.

2.

3. to swelling of the thyroid gland (the so-called goiter), hypothyroidism, constant fatigue, dysfunctions of the cardiovascular system and the brain, miscarriages in pregnant women and depression. We figure out what foods should be eaten in order to avoid this.

What foods contain the most iodine

1. Kombu

Kombu is a brown seaweed that can be purchased dried or in fine powder form. They are often used in Japanese cuisine, for example in a traditional broth called dashi.

Algae are generally rich in iodine, and kombu in particular. According to research, 100 g of kombu contains 1.

2.up to 298.4 mg of iodine. And this exceeds the recommended daily allowance (150 mcg) by 1 989 times!

2. Wakame

Wakame, she is also pinnate undaria, or miyok, is another type of brown algae, slightly sweet in taste. The Japanese cook miso with them, a traditional fermented pasta made from beans, rice and wheat.

The average amount of iodine in 100 g of wakame is 6.6 mg, which is 44 times the recommended daily dose. However, the content of this element depends on where the algae were grown. For example, wakame from Asia contain more iodine than algae from Australia and New Zealand.

3. Nori

Nori is a type of red algae. They are commonly used in sushi rolls. But, unlike brown algae, nori contains much less iodine: 100 g contains 1.

2. from 1, 6 to 4, 3 mg of this element. However, this is still almost 29 times the daily value.

4. Cod

Cod contains relatively few calories, but it contains a large amount of different minerals and nutrients, including iodine. And most of all it is in lean fish.

So, 100 g of cod contains 1.

2. Approximately 170 mcg of iodine, or 113% of the RDA. The amount of the element in fish can vary slightly, with wild-caught fish slightly more iodine than farm-raised fish.

5. Milk

For most non-seafood people, milk is the main source of iodine. True, its amount in this drink depends on the diet of the livestock. On average, 100 g of milk contains 44 to 84 mcg of iodine, that is, 30–56% of the recommended daily amount.

6. Yogurt

Not only milk, but also products from it can saturate you with iodine. For example, 100 g of plain yogurt contains 37.5 mcg of iodine, which is about 25% of the RDA.

7. Curd

Curd is also a good source of iodine. 100 g of this product contains 26 mcg of iodine, which is about 17% of the RDA. In addition, cottage cheese has antioxidant properties and is quite nutritious: experiments show that a bowl of cottage cheese in the morning saturates no worse than a serving of omelet.

8. Cheese

Almost all types of cheese are quite rich in iodine, but most of all in cheddar and mozzarella. So, 100 g of cheddar contains about 40 mcg of iodine, that is, 27% of the daily value.

9. Iodized salt

100 g of iodized salt contains 1.

2.

3. Approximately 4,733 mcg of iodine. However, 1 per day is recommended.

2. Sodium in your diet / FDA consume no more than one teaspoon (2,300 mg) of this product - it contains 109 mcg of iodine, or 73% of the DV.

However, salt also contains sodium, which is not very healthy. However, studies show that it is unlikely to hurt you unless you have an elevated 1.

2. pressure.

10. Shrimp

Shrimp is a low-calorie, protein-rich seafood that is also a good source of iodine. 100 g of shrimp contains about 41 mcg of this element - that is, 27% of the recommended daily intake. In addition, they also contain nutrients such as vitamin B12, selenium and phosphorus, which are essential for proper thyroid and brain function.

11. Tuna

Tuna is low in calories, but high in iodine, protein, potassium, iron and B vitamins. In addition, this fish is high in omega-3 fatty acids, which can reduce the risk of heart disease.

Since tuna is a fatty fish, there is less iodine in it than in the same cod. But still, a 100-gram serving of this fish contains 20 mcg of iodine - which is 13% of the recommended daily amount.

12. Eggs

One egg contains only about 100 calories, but is rich in protein, healthy fats, vitamins and minerals, including iodine. True, most of these substances are found in the yolks. The iodine content depends on the diet of the chickens, but on average there is 1 in one egg.

2.

3. 24 mcg of this element, or 16% of the daily value.

13. Potatoes

This vegetable is a good source of iodine. So, one 100 g baked potato will provide you with 60 mcg of this element. This means that to get the daily allowance, it is enough to eat 3-4 potatoes. True, it is a baked vegetable that should be eaten, and with a skin, because it is in it that most of the nutrients are contained.

Note: Exceeding the recommended dose of iodine can lead to thyroid dysfunction in some over-susceptible individuals, so consult your doctor before consuming algae in batches.