An adequate amount of Iodine rich foods ensure proper thyroid gland functioning and immunity. It is a trace mineral and produced naturally by the body as well—it retains about twenty to 30 mg daily. The National Institute of Health recommends eating a balanced diet as indicated by the food guide pyramid for adequate iodine and other mineral and vitamin intakes; however iodine deficiency is rare in the popular of developed countries. Recommended intake for men is 150 micrograms daily.
- Fish from the ocean. These fish are especially rich in iodine because they live in salt water. However, seafood servings should be limited to a couple times a week due to mercury contamination. Especially good sources are cod, sea bass, haddock, perch and tuna.
- Strawberries. There aren’t too many fruits prized for their iodine content—unless they are strawberries. This super fruit has many other vitamins and minerals as well as iodine and is low in calories and fat. One cup of strawberries contains approximately 140 percent of the recommended daily amount.
- Table salt with added iodine. Iodized salt is table salt mixed with iodine-containing salts and is a rich, concentrated source of iodine. However, not all salt contains added iodine; you can choose to purchase un-iodized if you are allergic to seafood or if you want unprocessed sea salt.
- Eggs. Though consuming too many whole eggs is high in cholesterol, it is full of iodine. However, the iodine content in the egg is dependent on the content in the chicken feed—for optimal iodine content, it could contain anywhere from thirteen to 26 micrograms.
- Shellfish. As previously established, any marine life, whether plant or animal, is chock full of minerals and iodine due to the ocean or sea. Shellfish with exceptional sources in iodine are oysters, mussels, lobsters and shrimp.
- Cod Oil. This is an oil extracted from the liver of codfishes and has many health benefits aside from iodine content. The optimal iodine and other nutritional content depend on many variables, such as when and where the codfish was caught.
- Soybeans and soy products. Soy products are especially good sources of iodine for vegans and vegetarians, who limit or eliminate animal sources of iodine, and of course, enhance the palate of a diverse range of iodine containing foods.
- Pineapples. This fruit is another surprising rich source of iodine. It is not only delicious but a trove of fiber, enzymes, minerals and vitamins and an easy source of this trace mineral.
- Sea Vegetables. Sea vegetables are rich in iodine for the same reason seafood is—because of its salty water environment. For some, eating sea vegetables may seem foreign, but in many other cultures in a commonly consumed staple and are delicious on their own or as seasonings. Sea kelp-such as Kombu, is rich in iodine and other minerals. Dulse and Wakame are a few other iodine-filled sea vegetables.
- Dairy. Dairy is especially a great source of iodine of the cows have been raised on iodine-rich soils and grasses. From free-range cows, the best sources are milk and cheese. Yogurt is also a good source and filled with intestine-benefiting probiotics.
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