Getting enough iodine in the diet is essential for proper thyroid function, which in turn controls a number of crucial bodily processes.
While iodized salt is how many get their daily dose, people on special diets may have to focus on other foods to get adequate iodine in their diets.
Iodine is used by the thyroid gland to produce two hormones, thyroxine and triiodothyronine. Since the human body can’t synthesize iodine, getting enough in the diet is essential.
These hormones regulate the metabolism of every cell in the human body so if the thyroid isn’t functioning properly brain fog, fatigue, weight gain, weakness and/or depression can be a sign. Also, birth defects can result from mothers being iodine deficient and severe iodine deficiency results in a goiter (enlarged thyroid).
While goiter is uncommon in developed nations, slight iodine deficiencies could go misdiagnosed, especially for those on special diets.
Foods Rich in Iodine
While some countries advocate the use of iodized salt, fertilizers, and animal feed, other countries do not so slight deficiencies could be prevalent depending on where a person lives.
Also, vegetarians and those who eat mostly organic products may need to be extra conscious of how much iodine they are consuming in order to get the recommended 150mcg of iodine daily (pregnant or lactating woman should have between 220-290mcg daily). Here are some foods rich in iodine.
- Kelp: 1/4 cup yields 415mcg
- Yogurt: 1 cup yields 87mcg*
- MIlk: 1 cup yields 59mcg*
- Eggs: 1 egg yields 24mcg*
- Strawberries: 1 cup yields 13mcg
- Shell fish and fish: can vary from about 70mcg to 1000mcg (the upper safe limit for adults is around 1100mcg daily)
- Mozzerela cheese: 1oz yields 10mcg*
*This depends on the animal consuming iodine rich feed.
Fruits and vegetables grown in iodine rich soil would also supply iodine, but this can vary greatly among regions.
Those that consume a lot of processed foods probably don’t have to worry about getting enough iodine. However, for those of us that try to eat healthy it may be worth spending some time evaluating our daily diets to make sure we’re consuming enough. This is especially important if any of the signs of deficiency are present.
Source: World’s Healthiest Foods