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List of Iodine-rich Foods

Pragya T Nov 23, 2018
Iodine is an important trace mineral that is essential for the production of thyroid hormones. This information provides a list of iodine-rich foods, which you can include in your diet to prevent an iodine deficiency.
A large amount of iodine is found in the seas and oceans, which is why seaweeds are an excellent source of iodine. This mineral is also present in the soil. In fact, the amount of iodine present in the vegetables or fruits actually depends on the iodine present in the soil.
To some extent, the body's needs for iodine can be fulfilled by consuming saltwater fish, seafood, sea vegetables, kelp, and vegetables that are grown in soils that contain this mineral. Though iodine is also available in the form of dietary supplements, it is advisable to include iodine-rich foods to one's diet. Best way for iodine intake is through salt.

Foods that Contain Iodine

Besides including the natural dietary sources of iodine, you can also include the foods that are fortified with this mineral.
Here is the list of foods that contain iodine:

➻ Cheesecake
➻ Sea kelp
➻ Arame (mild flavored seaweed)
➻ Haddock
➻ Cod
➻ Condensed milk
➻ Garlic
➻ Trifle
➻ Iodized salt
➻ Hijiki
➻ Eggs
➻ Mayonnaise
➻ Jaffa cakes
➻ Cheddar cheese
➻ Spinach
➻ Soybeans
➻ Summer squash
➻ Malt bread
➻ Fish oils
➻ Sea salt
➻ Dulse (red colored seaweed)
➻ Wakame
➻ Yorkshire pudding
➻ Most of the seafood
➻ Cereals
➻ Kelp (brown seaweed)
➻ Gouda cheese
➻ Yogurt
➻ Mozzarella cheese
➻ Lima beans

Health Benefits of Iodine

Iodine helps in the proper functioning of the thyroid gland. It helps in producing thyroid hormones called thyroxine and triiodothyronine. These hormones play a vital role in maintaining blood pressure, basal metabolic rate, protein synthesis, and heart rate.
Apart from these important benefits, this trace mineral is also required for maintaining healthy hair, skin, and nails. It also plays an important role in maintaining the energy levels and reproductive growth.

Deficiency of Iodine

The deficiency of iodine can cause goiter, which is characterized by the enlargement of the thyroid gland. This disorder can give rise to symptoms such as sensitivity to cold, lethargy, weight gain, and coarse skin.
Inadequate levels of thyroxine can lead to a condition called hypothyroidism, which can cause dry hair, hair loss, fatigue, constipation, puffiness around eyes, greater sensitivity to cold, etc.

Iodine Toxicity

Iodine overdose due to medications or supplements can give rise to a burning sensation in the mouth, throat, or abdomen. It can also cause abdominal pain, vomiting, nausea, diarrhea, etc. Hence, the supplements must be taken as per the recommended dosage.

Recommended Dosage

The tolerable upper intake levels for iodine that have been established by the Institute of Medicine are given.

➻ Between 1-3 years: 900 mcg
➻ Between 4-8 years: 300 mcg
➻ Between 9-13 years: 600 mcg
➻ Between 14-18 years: 900 mcg
➻ For people who are19 years and older: 1,100 mcg
➻ During pregnancy between 14-18 years: 900 mcg
➻ For pregnant women who are 19 years and older: 1,100 mcg
➻ Lactating women 14-18 years: 900 mcg
➻ Lactating women 19 years and older: 1,100 mcg
It must be noted that processing of food causes the amount of iodine to decrease. Thus, it is advisable to add iodized salt to food. Consuming sea food and the aforementioned fruits and vegetables will also lower the risk of an iodine deficiency.
Disclaimer: The information provided in here is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.