13 foods that have the most iodine

13 foods that have the most iodine

October 14, 2021Educational programHealth
They can help your thyroid stay healthy.
Photo by Dmitry Sazhko

Dmitry Sazhko

Author of Lifehacker



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Why do you need iodine

Iodine is very important for normal life. However, the body cannot produce it on its own, which means that you must get this element from your diet.

Thyroid needs in it for the production of hormones necessary for the regulation of metabolism, growth and development of the body, brain function and maintaining a stable body temperature.

Recommended daily iodine intake for most adults is 150 mcg per day. Pregnant or lactating women need even more – 220 micrograms.

iodine deficiency or leads to swelling of the thyroid gland (the so-called goiter), hypothyroidism, constant fatigue, dysfunction of the cardiovascular system and the brain, miscarriages in pregnant women and depression. We understand what foods should be eaten in order to avoid this.

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What foods contain the most iodine

1. Kombu

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Kombu is a brown seaweed that can be purchased dried or in fine powder form. They are often used in Japanese cuisine, such as in a traditional broth called dashi.

Seaweed is generally rich in iodine, and kombu in particular. According to research, in 100 g of kombu contained up to 298.4 mg of iodine. And it exceeds recommended daily allowance (150 mcg) by 1,989 times!

2. Wakame

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Wakame, also known as undaria feathery, or miyok, is another type of brown algae that tastes slightly sweet. The Japanese cook miso with them – a traditional fermented pasta made from beans, rice and wheat.

Average amount of iodine in 100 g of wakame is 6.6 mg is 44 times the recommended daily dose. However, the content of this element depends on where the algae were grown. For example, wakame from Asia contains more iodine than algae from Australia and New Zealand.

3. Nori

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Nori is a type of red seaweed. They are usually used in sushi rolls. But, unlike brown algae, nori contains much less iodine: 100 g contained from 1.6 to 4.3 mg of this element. However, this is still almost 29 times more than the daily requirement.

4. Cod

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Cod contains relatively few calories, but it has a large amount of various minerals and nutrients, including iodine. And more all of it in lean fish.

So, 100 g of cod contain approximately 170 micrograms of iodine, or 113% of the recommended daily allowance. The amount of the element in the fish may be slightly vary: wild-caught fish has slightly more iodine than farm-raised fish.

5. Milk

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For most people who are not into seafood, milk is basic source of iodine. True, its amount in this drink depends from livestock diet. On average, 100 g of milk contain from 44 to 84 micrograms of iodine, that is, 30-56% of the recommended daily amount.

6. Yogurt

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Not only milk, but also products from it can saturate you with iodine. For example, 100 g of plain yogurt contain 37.5 micrograms of iodine, which is approximately 25% of the recommended daily allowance.

7. Curd

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Cottage cheese is also a good source of iodine. 100 g of this product contain 26 micrograms of iodine, which is approximately 17% of the recommended daily allowance. In addition, cottage cheese has antioxidant properties and it is quite nutritious: experiments showthat a bowl of cottage cheese in the morning saturates no worse than a portion of an omelette.

8. Cheese

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Almost all types of cheese are quite rich in iodine, but cheddar and mozzarella are the most abundant. So, 100 g of cheddar contain about 40 micrograms of iodine, that is, 27% of the daily requirement.

9. Iodized salt

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In 100 g of iodized salt contained approximately 4,733 micrograms of iodine. However, on the day recommended consume no more than one teaspoon (2,300 mg) of this product – it contains 109 mcg of iodine, or 73% of the daily requirement.

However, salt also contains sodium, which is not very useful. However, as studies show, it is unlikely to harm you if you do not suffer. elevated pressure.

10. Shrimp

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Shrimp is a low-calorie, protein-rich seafood that also serves as a good source of iodine. 100 g shrimp contained about 41 micrograms of this element – that is, 27% of the recommended daily dose. In addition, they also present Nutrients such as vitamin B12, selenium, and phosphorus are essential for proper thyroid and brain function.

11. Tuna

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Tuna is low in calories a lot of iodine, protein, potassium, iron and B vitamins. In addition, this fish is rich in omega-3 fatty acids, which may reduce the risk of heart disease.

Since tuna is an oily fish, the iodine in it lessthan in the same cod. But still a hundred-gram portion of this fish contains 20 micrograms of iodine – and this is 13% of the recommended daily …






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