Consuming iodine rich foods is an excellent way to boost your overall health and protect your body’s hormonal balance.
What is Iodine?
Iodine is an essential mineral that plays a key role in the synthesis of thyroid hormones. Without this element, hypothyroidism is unavoidable, which can manifest in countless different symptoms, including fatigue, depression, weight gain, difficulty, and compromised fine motor skills. As an infant or child, a deficiency in this nutrient can lead to permanent cognitive disability. It is the heaviest element commonly used by living organisms, but also one of the most common deficiencies in the world, with an estimated 2 billion people suffering from a lack of this mineral. It is found in a number of readily available foods and is necessary for proper activity within your body.
Iodine Rich Foods
If you eat 10 dried prunes every day, you will get 26 micrograms of iodine, which is about 18% of the daily requirement. The level of fiber, potassium, iron, and vitamin K further make this an all-around healthy food option.
Fish are very good sources of iodine in the diet, and tuna is no exception. With 17 micrograms of iodine in every 3-ounce serving, this is one of the easiest ways to boost your iodine intake. Tuna is also rich in , magnesium, and selenium, along with beneficial fatty acids that can protect heart health.
For those who love beans, iodine should never be a problem, considering that 1 cup of navy beans delivers 64 micrograms of this essential nutrient, more than 40% of your daily requirement. This is in addition to dietary fiber and various key minerals the body needs.
One ounce of cheddar cheese offers about 12 micrograms of iodine or 9% of your daily needs. However, the different cheese will vary in their concentration of this element. Furthermore, cheese is quite high in calories, so this shouldn’t be counted on as a primary source of iodine.
When it comes to iodine-rich foods, organic potatoes rank very highly, considering that 1 medium-sized baked potato provides 60 micrograms of this nutrient. That is 40% of what your body needs every day, along with high levels of carbohydrates to provide energy and satiate hunger.
One of the best sources of iodine in the diet is cod, as it contains roughly 100 micrograms in a 3-ounce serving of this fish. That is more than 65% of your daily requirement of this nutrient, and cod also has high levels of beneficial omega-3 fatty acids.
Not nearly as impressive as, contain 13 micrograms of iodine, equating to just under 10% of what you need each day.