A healthy diet is a great way to ensure you receive the right balance of the nutrients your body requires, including iodine. Your thyroid depends on it to function, and it is the primary element of two essential hormones that regulate metabolic function.[1] Without it, a myriad of concerns can occur, including hypothyroidism and reductions in energy.
What are some of the best sources of iodine? In this case, the best place to start is the sea.
Sources of Iodine
1. Sea Vegetables
Oceans contain most of the world’s naturally occurring iodine. As a result, many of the edible plants we harvest from our saltwater seas also provide iodine. Dulse seaweed, kelp, kombu, nori, sea palm, and wakame contain iodine.[2] Although these sea veggies offer varying amounts of iodine, they still top the list as the best sources for naturally occurring iodine.
2. Seafood
It's important to be aware of the presence of toxic metals in some fish — unfortunate but true. And, depending on your diet, you may not even eat fish. But, if you do, wild-caught, deep-water fish like cod, as well as shellfish and shrimp, offer healthy amounts of iodine.
3. Eggs
Eggs, like seafood, are not on everyone's plate, but it is worth mentioning that eggs are recommended for pregnant women and young children, specifically for their iodine content.[3] One egg contains nearly 16 percent of the recommended daily value of iodine. Cage-free, organic, and vegetarian-fed are a must. If you have space, consider getting your own chickens.
4. Organic Dairy
Not everyone consumes dairy, but for the people who do, one cup of milk contains more than one-third of the recommended daily value of iodine. Yogurt and cheese also contain iodine. Cheese provides less iodine per serving. However, one cup of yogurt contains more iodine than a cup of milk — 50 percent of the recommended daily value![2] Studies have found that individuals who regularly consume dairy get more of the iodine their body requires.[4] This is one category of food where organic is a must, and preferably raw.
5. Strawberries
These delicious, summer berries are a surprisingly good source of iodine. One cup of strawberries will provide 10 percent of the daily value. Plus, they have vitamin C too!
6. Prunes
Constipated? Eat some prunes. But more than being a good source of fiber, prunes provide a healthy serving of iodine and other powerful nutrients in an easy-to-digest form.
7. Spinach & Dark Leafy Greens
Spinach, turnip greens, and Swiss chard are all a good source of iodine.[5] These nutrient-dense veggies also offer many other highly bioavailable nutrients for supporting your health.
8. Supplements
If you're not getting enough iodine in your diet, do not shrug it off as a loss. An iodine deficiency can really affect your health in a bad way — and it's so easy to avoid that. A nascent iodine supplement like Detoxadine® is an easy and affordable way to ensure you get your daily serving of iodine.
Points to Remember
Eat nutritious foods,[6] take a supplement for added consistency, and make sure you get enough iodine to keep your thyroid healthy and your metabolism charged!
Watch an In-Depth Video on Everything You Have to Know About Iodine
Length: 61 minutes
References (6)
- Medline Plus. Iodine in diet. U.S. National Library of Medicine.
- National Institute of Health Office of Dietary Supplements. Iodine. Last accessed 2013-08-22.
- Ruxton C. Value of eggs during pregnancy and early childhood. Nurs Stand. 2013 Feb 13-19;27(24):41-50; quiz 51.
- Perrine CG, et al. Intakes of Dairy Products and Dietary Supplements Are Positively Associated with Iodine Status among U.S. Children. J Nutr. 2013 Jul;143(7):1155-1160.
- University of Maryland Medical Center. Iodine. Last accessed 2013-08-22.
- Higdon J. Iodine. Linus Pauling Institute. Last accessed 2015-08-01.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
