2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Iodine is a chemical element that is essential for the production of thyroid hormones that regulate growth and metabolism. Iodine is a component of almost every living plant and animal. Standard measurements of iodine in food do not exist because iodine concentrations vary around the world.
In general, seafood contains the most iodine, followed by animal and plant foods. Of all foods, seaweed is one of the best known and most reliable sources of natural iodine, but eggs and dairy products can also be good sources.
Studies show that iodine deficiency can lead to thyroid enlargement, lethargy, fatigue, weakened immune system, slow metabolism, autism, weight gain and possibly even mental conditions such as anxiety and depression. The good news is that there are many foods with iodine and they can all be easily included in our daily diet.
The recommended daily dose (RDA) of iodine is 150 micrograms per day for anyone over 14 years of age. The RDA for children aged 1-8 years is 90 micrograms every day, and for children aged 9-13 120 micrograms every day. If you are pregnant or breast-feeding, it is recommended that you take 290 micrograms every day.
1. Seaweed
The ocean hosts the largest store of iodine foods, including algae. One tablespoon of seaweed contains about 2000 micrograms of iodine.
2. Red cranberries
This fruit is rich in antioxidants and is the other major source of iodine. About 100 grams of blueberries contain approximately 400 micrograms of iodine. It is recommended to buy fresh fruit or juice.
3. Yoghurt
A natural probiotic, yogurt is an excellent food rich in iodine that you should add to your diet. One serving has more than half of your daily needs.
4. Beans
Many grains are a great source of nutrients and at the same time rich in iodine, and beans can top the list. Only 1/2 cup of these beans contain about 32 micrograms of iodine. Beans are not only a food rich in iodine, but they are also extremely high in fiber.
5. Berries
This delicious red fruit is loaded with up to 10% of your daily iodine needs and only in one serving. One cup of fresh strawberries contains approximately 13 micrograms of iodine.
6. Himalayan salt
This form of salt, also known as gray salt, is an excellent source of natural iodine. Although many types of table salt are enriched with iodine, they are deprived of their natural health properties because they are chemically treated. Just one gram of Himalayan salt contains approximately 500 micrograms of iodine.
7. Dairy products
Milk and cheese are good sources of iodine, just one glass of milk contains about 55 micrograms of iodine. To avoid many of the negative effects on the digestive system when eating cow's milk and cheese, it is advisable to choose raw organic goat's milk and goat's cheese, which are a healthier alternative to extracting iodine from milk and dairy products.
8. Potatoes
Potatoes are an easy addition to most dishes and are one of the richest sources of iodine in the plant kingdom. One medium baked potato contains 60 micrograms of iodine.
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