7 Foods Rich in Iodine

Iodine Foods - Kelp

The thyroid gland synthesizes thyroid hormones and iodine is an essential trace mineral that is crucial for the thyroid to function properly. Eating foods rich in iodine ensures the thyroid is able to manage metabolism, detoxification, growth and development.

Research has shown that a lack of dietary iodine may lead to enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune system, slow metabolism, autism, weight gain and possibly even mental states such as anxiety and depression.

The good news is that there are many popular foods with iodine, all of which are easy to incorporate into your daily diet.

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The Recommended Daily Allowance (RDA) for iodine is 150 micrograms daily for everybody over the age of 14. The RDA for children ages 1-8 is 90/mcg every day, ages 9-13 is 120/mcg every day. If you’re pregnant or breastfeeding, it is recommended that you get 290/mcg every day.

Iodine Rich Foods

1. Sea Vegetables

The ocean hosts the largest storehouse of iodine foods, including Kelp, Arame, Hiziki, Kombu, and Wakame. Kelp has the highest amount of iodine of any food on the planet and just one serving offers 4 times the daily minimum requirement. 1 tablespoon of Kelp contains about 2000/mcg of iodine, 1 tablespoon of Arame contains about 730/mcg of iodine, 1 tablespoon of Hiziki contains about 780/mcg of iodine, 1 one inch piece of Kombu contains about 1450/mcg of iodine, 1 tablespoon of Wakame contains about 80/mcg of iodine. I recommend sprinkling these into soups or salads.

2. Cranberries

This antioxidant rich fruit is another great source of iodine. About 4 ounces of cranberries contain approximately 400/mcg of iodine. I recommend buying fresh organic berries or juice. If you buy cranberry juice from the store, be aware of how much sugar it contains.

3. Organic Yogurt

Probiotic Foods - Yougurt

A natural probiotic, yogurt is an excellent iodine food you should add to your diet. One serving holds more than half of your daily needs. 1 cup contains approximately 90/mcg of iodine. Other than yogurt, here is a list of probiotic foods you should consider incorporating into your diet for added health benefits.

4. Organic Navy Beans

Many beans are a great food source of iodine and navy beans may top the list. Just 1/2 cup of these beans contain about 32/mcg of iodine. Beans aren’t just an iodine food, they are also incredibly high in fiber.

5. Organic Strawberries

This tasty red fruit packs up to 10% of your daily iodine needs in just a single serving. One cup of fresh strawberries has approximately 13/mcg of iodine. Try buying fresh, organic strawberries from your local farmer’s market, they do not disappoint!

6. Himalayan Crystal Salt

This form of salt, also known as gray salt, is an excellent source of naturally-occurring iodine. While many types of table salt are iodine-enriched, they are also stripped of all their natural health properties and are chemically processed. Just one gram of himalayan salt contains approximately 500/mcg of iodine.

7. Potatoes

The common potato is an easy addition to most meals and is one of the richest sources of iodine in the vegetable kingdom. Leave the skin on and one medium-sized baked potato holds 60/mcg of iodine.

Iodine Supplements

If you’re not a fan of the iodine foods listed above, then you can always take an iodine supplement. There are many different types of iodine supplements on the market, so knowing the differences between each is vital. I recommend a transformative nano-colloidal detoxified nascent iodine supplement, which the body is quickly able to turn into its own effective mineral iodides for maximum absorption.

- Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM

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  • http://www.globalhealingcenter.com/ Global Healing Center

    I’m not sure there’s a source that’s most important but some sources are better sources than others… because of iodine content as well as other factors like overall nutritional makeup.

  • Jennifer

    I have hypothyroidism..So should I avoid eating cooked sweet potato too…

  • JagT

    My “girl” doctor advised me to stay away from soy…anything….with the history of breast cancer in the family and the fact that soy has been found to behave like artificial hormones, which have been found to lead to the disease…careful with soy!

  • Carolyn Stokes

    My son had constant diahrea and the MD said his thyroid was a little off so he put him on medication. That’s all the MD could find out of sorts and 3 months later he still had the runs real bad. Went to another doctor and he said that he had Ulcerative collides. They gave him medicine for that but no one took him off the thyroid medicine. He doesn’t eat salt so I’m thinking his thyroid is off due to lack of Iodine but I don’t know. The MD keeps changing his medication and lately he has anxiety very bad.

  • http://www.globalhealingcenter.com/ Global Healing Center

    Sounds like a diagnosis mish mash… I might seek out a third opinion.

  • Christine

    Would you know how much iodine is in a 1/4 c of cranberry juice?

  • http://www.globalhealingcenter.com/ Global Healing Center

    By no means is this absolute but 4 ounces may contain about 400 micrograms of iodine.

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