Iodine is a mineral essential for thyroid health. Although many types of seafood are rich in iodine, other foods with iodine include eggs, dairy products, and some plant foods.
In addition to foods containing naturally occurring iodine, people can consume the mineral through fortified sources. Iodized salt is a common source.
Consuming enough iodine is
If a person is deficient in iodine it can harm their health. Adeficiency is particularly dangerous for pregnant women.
Read more to learn about 13 iodine-rich foods, how much iodine a person should consume, and the risks of consuming both too much and too little of this mineral.
People looking to include more iodine in their diet can increase their intake of the following foods:
1. Seaweed
Seaweed is full of naturally occurring iodine and contains about 232 micrograms (mcg) per serving. That’s more than the 150 mcg recommended daily intake (RDI) for men and non-pregnant females.
Seaweed’s high iodine content is thanks to its ability to absorb concentrated iodine from the ocean.
2. Cod
In general, seafood is a good source of iodine. However, cod is particularly high in this essential mineral. One serving, or 3 ounces (oz.) of cod contains roughly
Researchers have found that the body of water the fish lives in determines how much iodine cod contains. For example, cod from the Norwegian Sea had
3. Halibut
Halibut is another seafood high in iodine. Research shows that Atlantic halibut contains about
4. Pollock
Pollock is a member of the cod family that frequents the cold waters of the North Pacific. A 120 gram (g) serving of Alaskan pollock provides around 67 mcg of iodine, which is about half of the RDI.
It also contains omega-3 fatty acids, phosphorus, selenium, and niacin, which all contribute to immune and nervous system health.
5. Crab
Though crab contains less iodine than other seafood, it still provides
Besides being a good source of protein, crab also contains many other essential nutrients. It provides selenium, B12, and zinc.
6. Scallops
Scallops are a great source of iodine. They provide 135 mcg per serving, which is 90% of the RDI. They may also be beneficial for heart health and
7. Squid
Squid, commonly consumed as calamari, contains about 65 mcg per serving. It is also a good source of
8. Tuna
Because tuna is a fattier fish than other varieties, it contains less iodine. However, at
Tuna is an accessible, relatively affordable source of iodine that people may find easier to add to their diet than some other seafood.
9. Milk
Dairy products are also a good source of iodine. For example, one cup of nonfat cow’s milk on average contains
Despite this, an abstract from a
10. Cheese
Certain types of cheese provide more iodine than others. However, on average, cheese contains 37.5 mcg of iodine per 100 g of cheese.
11. Yogurt
Like other dairy products, yogurt is a good source of iodine. Just one cup of plain Greek yogurt provides up to
12. Eggs
Eggs — specifically egg yolks — are a good source of iodine. Typically, one large egg contains
13. Iodized salt
Perhaps the most popular and plentiful source of iodine in the average person’s diet is iodized salt. It takes
This is one of the most convenient and affordable ways to prevent iodine deficiency. It is a particularly good source of iodine for people who follow plant-based diets, as plant foods are generally a poor source of iodine.
Iodine is an essential mineral for thyroid regulation. Without sufficient iodine, people may experience issues like weight gain, excessive fatigue, hair loss, dry skin, and cognitive impairment.
The presence of the mineral in iodized salt makes some people think that sodium and iodine are synonymous. However, this is not true. Classic table salt is available with and without iodine, and many popular salts, like sea salt and pink Himalayan salt, do not contain iodine.
According to the
It is important to note the iodine recommendation for pregnant females is significantly higher, at 220 mcg.
Because the risk of iodine deficiency drastically increases during pregnancy, the American Thyroid Association recommends that people planning on becoming pregnant take a daily prenatal vitamin containing at least 150 mcg of iodine.
People most at risk for iodine deficiencies are pregnant females and people who consume diets low in sodium.
Failure to consume an adequate amount of iodine each day could result in long-term thyroid problems. Goiter, hypothyroidism, and pregnancy complications can all result from an iodine deficiency.
Consuming too much iodine can also be problematic. A diet containing excess iodine is associated with
Additionally, eating a very large serving of iodine at one time can result in short-term discomfort. A person may experience burning of the mouth and stomach, fever, nausea, and diarrhea.
People who take iodine supplements should ensure the product contains only the RDI, or less, in order to avoid consuming too much iodine.
Iodine is a mineral found in foods such as seafood, dairy products, and seaweed. It is essential for regulating thyroid function.
An iodine deficiency can cause serious long-term conditions and side effects, such as goiter and hyperthyroidism.
Pregnant people, or those planning on becoming pregnant, are at particularly high risk. They should take a prenatal vitamin with iodine and include a variety of iodine sources in their diet to ensure they do not develop a deficiency.
Typically, incorporating just a teaspoon or less of iodized salt into a person’s diet provides adequate iodine.