Top 15 Iodine Rich Foods to include in your diet

Overview 

If you‘re wondering how to maintain your iodine levels, include these iodine-rich foods in your diet. From sea to table, Iodine provides us with various optimal health benefits. 

Iodine

Iodine is a mineral that is present in seafood in small amounts. It is a necessary micronutrient required for the proper functioning of the body. Iodine appears as a dark, shiny stone or a purple dye, but it is usually found in trace amounts in water and soil or as part of other food compounds.

Various chemical forms of iodine, such as potassium salts and sodium, inorganic iodine (I2), iodate, and iodide, can be found in foods and iodized salt. Iodine is typically present as a salt and is referred to as iodide when it is in this form, not iodine. 

Iodine is essential for various bodily processes. Although iodine supplements are available, it is often added to other foods as a fortification. In areas where iodine fortification is standard, iodine deficiency is uncommon. 

However, almost one-third of the world’s population is at risk of iodine deficiency. Consuming enough iodine in your diet has been shown to improve metabolism, brain health, and hormone levels. 

Why should you add iodine to your diet? 

Iodine is an essential micronutrient that your body cannot produce alone. It plays a crucial role in the production of thyroid hormone and is critical for the health of your thyroid. Including it in your diet is essential to ensure you get enough iodine. 

Recommended daily intake of iodine 

Age	Male	Female
Birth to 6 months	110 mcg*	110 mcg*
7–12 months	130 mcg*	130 mcg*
1–3 years	90 mcg	90 mcg
4–8 years	90 mcg	90 mcg
9–13 years	120 mcg	120 mcg
14–18 years	150 mcg	150 mcg
19+ years	150 mcg	150 mcg

The recommended daily intake of iodine is 150 micrograms (mcg), with pregnant and lactating women requiring higher amounts at 220 and 290 mcg, respectively. 

Getting the right amount of iodine helps you stay healthy. Some significant health benefits include:

Maintenance of healthy brain function 

Experts believe that iodine deficiency is one of the most preventable causes of mental disorders and neurodegenerative impairment, as studies have shown that it plays an influential role in maintaining healthy brain function. This is because it facilitates brain development during specific time windows, influencing various processes such as neuronal and glial cell differentiation, neurogenesis, myelination, neuronal migration, and synaptogenesis, all essential for cognitive health.

Prevents Hypothyroidism 

Thyroid hormone plays an influential role in regulating metabolism and supporting organ function. Adequate intake of iodine is required to produce thyroid hormone, which may help prevent or alleviate symptoms of hypothyroidism. 

Maintaining Skin Well-being and Combating Infections 

A prevalent indication of insufficient iodine levels is the presence of dry, coarse, and irritated skin that may develop into flakiness and inflammation. Additionally, this essential mineral aids in regulating 

perspiration, potentially causing variations in sweat production when imbalances occur. Furthermore, it possesses inherent antibacterial properties, which may assist in treating minor infections, including those arising from scrapes, when topically applied. 

Prevents Goiters 

Due to insufficient thyroid hormone production, goitres can occur when your thyroid gland enlarges. This can result in a noticeable lump on your neck. However, consuming enough iodine can help prevent the development of goitres. 

Reduced risk of congenital disabilities 

Expectant mothers are advised to increase their iodine intake to reduce the risk of congenital disabilities. Iodine plays an essential role in preventing various types of congenital disabilities, especially those that affect the brain. Adequate iodine consumption during pregnancy can also lower the chances of miscarriage and stillbirth. 

Food	Micrograms (mcg)​per serving	Percent DV*(Daily value)
Greek yogurt plain, nonfat	87	58
whole-wheat bread made with iodate dough conditioner	273	182
Cod, baked, 3 ounces	146	97
Soy beverage, 1 cup	3	2
Cooked oysters, 3 ounces	93	62
Seaweed, nori, dried	116	77
Monfat milk	84	56
Iodized table salt, ¼ teaspoon	78	52
Tuna, canned in water, drained, 3 ounces	8	5
Pasta, enriched, boiled in water with iodized salt, 1 cup	30	20
Ice cream, chocolate, ⅔ cup	28	19
Cheese, cheddar, 1 ounce	14	9
Shrimp, cooked, 3 ounces	13	9
White bread made with iodate dough conditioner	296	197
Fruit cocktail in light syrup, canned, ½ cup	5	3
Fish sauce, 1 tablespoon	4	3
Hard boiled egg	31	21
Chicken breast, roasted, 3 ounces	1	1
Apple juice, 1 cup	1	1
Liver, beef, cooked, 3 ounces	14	9

Top 15 Iodine rich foods  

Seaweed 

Seaweed is a fantastic source of vitamins, antioxidants and minerals, making it a beneficial addition to a healthy diet. Low in calories, seaweed is an excellent choice for those planning on maintaining or losing weight. Different types of seaweed have varying levels of iodine in them.

Kombu kelp, a brown seaweed commonly used in Japanese cuisine, contains the highest amount of iodine compared to other seaweed species. It can provide up to 2,984 mcg of iodine per gram, nearly 2,000% of the recommended daily intake. However, excessive iodine consumption can lead to thyroid issues in susceptible individuals. 

Wakame, another type of brown seaweed, has a slightly sweet flavour and is often used in miso soup. The iodine content in wakame varies depending on its origin. Asian wakame generally has higher iodine levels than Australia and New Zealand. On average, wakame seaweed contains about 66 mcg of iodine per gram, approximately 44% of the recommended intake. 

Nori, a red seaweed commonly used in sushi rolls, has a lower iodine content than brown seaweeds. It typically contains between 16-43 mcg of iodine per gram.

Cod 

Renowned for its mild taste and delicate texture, cod is a versatile white fish with more than just great flavour. It is low in fat and calories while packed with essential minerals and nutrients, notably iodine. 

Cod is known for being a rich source of iodine, with one serving containing approximately 158 mcg of this essential mineral. The amount of iodine can vary depending on the body of water it comes from, with cod from the Norwegian Sea having higher levels than Atlantic cod from the North Sea. 

Tuna 

In addition to being a great source of potassium, iron, and B vitamins, tuna is also high in omega-3 fatty acids that help reduce the risk of heart disease. While it may not be as high in iodine as leaner fish like cod, tuna still provides a decent amount, with 17 mcg in just three ounces. 

Crab 

Despite having lower iodine content than other seafood, Crab still offers a significant amount of 26–50 mcg per 100-g serving. In addition to being a great source of protein, crab is also packed with essential nutrients such as selenium, B12, and zinc. 

Shrimp 

Shrimp is an excellent seafood option that is both low in calories and high in protein. It serves as a valuable source of iodine and essential nutrients like vitamin B12, selenium, and phosphorus. Shrimp and other seafood are considered good sources of iodine because they naturally absorb iodine from seawater. A three-ounce serving of shrimp provides approximately 35 mcg of iodine, which accounts for about 23% of the recommended daily intake. 

Squid 

Calamari, also known as squid, is a rich source of Vitamin C, iron, calcium, and omega-3 fatty acids. It contains approximately 65 mcg of iodine per serving. 

Scallops 

Scallops are an excellent iodine-rich food, offering 135 mcg per serving, equivalent to 90% of the recommended daily intake (RDI). They also have potential advantages for cardiovascular well-being and the central nervous system. 

Halibut 

Halibut is a seafood rich in iodine, specifically Atlantic halibut, which contains around 21 mcg of iodine per serving. While this is lower than some other fish, it still offers a significant amount of iodine. 

Prunes 

Dried plums, or prunes, are a rich source of iodine for vegetarians and vegans. Five dried prunes can provide 13 mcg of iodine, equivalent to 9% of the daily value. In addition, prunes are known for their high fibre and sorbitol content, which helps relieve constipation. 

Prunes are also packed with essential vitamins and minerals such as vitamins K, A, potassium, and iron. Due to their nutrient-rich composition, prunes may aid in improving heart health, reducing the risk of colon cancer, and managing weight by suppressing appetite. 

Enriched bread 

Enriched bread is typically not naturally rich in iodine, but certain manufacturers enhance its iodine content by incorporating “iodate dough conditioner.” Similar to table salt, these conditioners are used to fortify the bread. Unless potassium iodate or calcium iodate has been used as a dough conditioner by the manufacturer, commercially prepared bread typically contains minimal amounts of iodine. 

A solitary serving of white bread made with an iodate dough conditioner can provide as much as 185 mcg of iodine. 

Lima beans 

Lima beans are often linked to the well-known Native American delicacy succotash, which combines lima beans and corn. Lima beans offer a substantial amount of fibre, magnesium, and folate, making them an excellent choice for maintaining a healthy heart. 

Moreover, they serve as a valuable vegetarian or vegan source of iodine. The iodine content in fruits and vegetables can differ due to the varying levels found in soil, irrigation water, and fertilisers. 

Eggs 

One whole egg is a great way to get a lean source of protein, healthy fats, and various essential vitamins and minerals for less than 100 calories. It’s worth noting that while the yolk is where most of these nutrients come from, it’s also where you’ll find a good source of iodine, thanks to the iodine-rich chicken feed that hens consume. 

However, keep in mind that the amount of iodine in eggs can vary depending on the iodine content of the feed. 

Greek yoghurt 

Nonfat Greek yoghurt is an excellent source of iodine, just like milk. However, due to its denser texture, it contains a higher concentration of iodine, up to 116 mcg per eight ounces. 

Milk  

Dairy products are a reliable source of iodine, with one cup of nonfat cow’s milk containing an average of 85 mcg of iodine, which is more than half of the recommended daily intake (RDI).

According to a specific study, iodine concentration in milk products can vary significantly. Several factors influence the overall iodine concentration, such as milk yield, season, and farmers’ use of iodine-containing disinfectants during teat-dipping. Consequently, the amount of iodine in milk can vary. 

Cheese  

Different types of cheese also offer varying levels of iodine. However, on average, cheese contains approximately 37.5 mcg of iodine per 100 g of cheese. 

Iodised salt  

Including iodine in iodised salt leads some individuals to mistakenly believe that sodium and iodine are interchangeable. Nevertheless, this assumption is incorrect. Traditional table salt can be found with and without iodine, and numerous widely-used salts, such as pink Himalayan salt sea salt, lack iodine. 

Dietary supplements 

Iodine is commonly found in dietary supplements as either potassium iodide or sodium iodide. Another source of iodine is kelp, a type of seaweed. A study revealed that the body absorbs potassium iodide at 96.4%. 

Multivitamin/mineral supplements often include iodine, typically at a dosage of 150 mcg. While some prenatal supplements contain iodine, not all of them do. Dietary supplements containing iodine are available, some exceeding the recommended upper limit. 

Health risks of excess iodine intake 

Consuming high levels of iodine can lead to symptoms similar to iodine deficiency. These symptoms include goitre, elevated TSH levels, and hypothyroidism. This is because an excess of iodine inhibits the synthesis of thyroid hormones in susceptible individuals, resulting in increased TSH stimulation and the potential development of goitre. 

Additionally, excessive intake of iodine can also lead to iodine-induced hyperthyroidism, even when it is administered as a treatment for iodine deficiency. Research has indicated that thyroiditis and thyroid papillary cancer can also be caused by excessive iodine intake.  

However, it is essential to note that cases of acute iodine poisoning are rare and typically occur due to the ingestion of large doses, often in grams. Symptoms of acute poisoning may include burning sensations in the throat, mouth, and stomach, fever, abdominal pain, nausea, vomiting, diarrhoea, weak pulse, and even coma. 

It is worth mentioning that the response to excess iodine and the doses required to cause adverse effects can vary among individuals. Some individuals, particularly those with autoimmune thyroid disease and iodine deficiency, may experience adverse effects even with iodine intakes that are considered safe for the general population. 

Summary 

Iodine is an essential mineral, but limited food sources contain high amounts of it. As a result, many individuals worldwide are susceptible to experiencing a deficiency. Consuming seaweed, dairy products, tuna, shrimp, and eggs are some of the best ways to obtain iodine. Furthermore, iodised table salt is a convenient method to incorporate iodine into your diet. 

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