{"id":850,"date":"2017-06-22T03:19:05","date_gmt":"2017-06-22T03:19:05","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=850"},"modified":"2021-03-11T20:50:04","modified_gmt":"2021-03-11T20:50:04","slug":"21-foods-high-iodine","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-foods-high-iodine\/","title":{"rendered":"21 Foods High in Iodine"},"content":{"rendered":"

\"\"Iodine is a nutrient that is highly important to the normal function of our metabolism. This one of the main substances that the body uses to make thyroid hormones, which in turn regulate many processes throughout the body, such as our ability to burn fat for energy.<\/p>\n

Iodine is available from a large number of sources including sea fish and shellfish in particular. Other sources include cereals and grains, but this will vary greatly depending on just how much iodine is available in the soil. In this post, we\u2019ll look at a more comprehensive 21 different ways you can get iodine from your diet. In doing so, you may be able to increase the rate of fat burning and help yourself to stay slim and energetic.<\/p>\n

How much iodine do you need? Adults are recommended to try and get a seemingly very small 0.14mg of iodine each day. If you eat a normal, balanced diet then this should not be difficult to achieve. Note however that vegan vegetarians that do not eat fish might find this more difficult. Likewise, those suffering from hypothyroidism may be recommended to get as much as possible.<\/p>\n

While this is all true, it is important not to go over the recommended daily limit. Consuming too much iodine can actually alter the way that your body produces thyroid hormones going forward. And too much thyroid wouldn\u2019t be a positive thing even if it did work that way: just consider the effects of hyperthyroidism, which is a serious condition that is caused by that very thing and which can lead to insomnia, anxiety, hyperactivity and rapid weight loss.<\/p>\n

With all that in mind, let\u2019s take a look at some of the best sources of iodine in your diet\u2026<\/p>\n

1. \u00a0Milk<\/h3>\n

Milk<\/a> is well known for its calcium content which makes it ideal for strengthening the bones. However, this isn\u2019t the only reason to try and get more milk in your life, as it is also high in iodine. A single cup of milk will provide you with an impressive 56 micrograms of the mineral which is 37% of your DV.<\/p>\n

There are other good reasons to drink milk too. Milk also happens to be an excellent source of protein, not to mention healthy saturated fats. It might also play a role in a range of other hormones and be able to increase testosterone and growth hormone when consumed in larger quantities prior to sleep.<\/p>\n

\"\"2. \u00a0Supplements<\/h3>\n

While this isn\u2019t a natural dietary source of iodine<\/a>, it is worth including on this list because there is a good chance you were already thinking it! It is indeed possible to get your iodine quotient from supplements, but as you might expect it is important that you practice caution as we know it is possible to consume too much of the mineral.<\/p>\n

That said, you can go somewhat over and above the recommended DV without worrying about changes to your thyroid gland. The recommendation is that taking 0.5mg of iodine a daily or less should be safe and be unlikely to cause harm.<\/p>\n

Consult with your doctor first though and make sure that you do not exceed that amount unless explicitly instructed to do so.<\/p>\n

\"\"3. \u00a0Canned Tuna<\/h3>\n

As mentioned, fish<\/a> provide among the very best sources of iodine that you can get in your diet. Tuna in particular is a great source and for just three ounces of canned tuna, you\u2019ll get an impressive 17 micrograms of iodine or 11% of your DV.<\/p>\n

And like many other items on this list, you\u2019ll also benefit from a range of other nutrients and advantages when you eat tuna. For example, it is well known that tuna is an excellent source of omega 3 fatty acid.<\/p>\n

Omega 3 is not only able to improve the health of the cells by enhancing \u2018cell membrane permeability\u2019, but it can also reduce inflammation and generally improve your overall sense of wellbeing. Oh and of course it\u2019s a great source of lean protein too!<\/p>\n

\"\"4. \u00a0Fish Sticks<\/h3>\n

Fish sticks<\/a> are a great way to get a little extra fish in your diet. If you don\u2019t particularly enjoy fish and if you don\u2019t want to have to cook and prepare it, then fish sticks offer many of the same health benefits but in a more convenient and ready-to-eat fashion.<\/p>\n

While the precise ingredients vary from one fish stick to the next, two fish sticks will general provide you with around 35 micrograms of iodine. This is roughly 23% of your DV but don\u2019t rely on this source too much as they are also somewhat calorific.<\/p>\n

Eating fresh fish is definitely the preferred option here!<\/p>\n

\"\"5. \u00a0Navy Beans<\/h3>\n

Beans are among the healthiest foods that you can find at your local grocers and have a ton of different benefits. Now you can add iodine to the list of things they can do for you, or at least you can if you seek out navy beans<\/a> in particular.<\/p>\n

Navy beans don\u2019t just offer you a decent amount of protein, copper, potassium, calcium and folate; they\u2019re also a great source of iodine. How good precisely? Well, just half a cup of these beans (a serving) will provide you with 32 micrograms or around 21% of your DV.<\/p>\n

\"\"6. \u00a0Dried Prunes<\/h3>\n

Prunes are a very useful food for anyone that suffers with constipation. That\u2019s because prunes contain something called sorbitol<\/a>, which works to absorb water and thus to help dilute the stool.<\/p>\n

Prunes are also of course a fantastic source of fiber and this can help to improve everything from digestive function to bowel movements.<\/p>\n

And now it turns out that they might also be able to support your metabolism thanks to their content of iodine. More specifically, a single serving of prunes (five prunes) will provide you with a decent 13 micrograms of iodine. On top of this, you also get vitamin A and K, along with boron and more.<\/p>\n

If you\u2019re not a fan of prunes then of course another option is to drink prune juice and to get many of the same benefits that way!<\/p>\n

\"\"7. \u00a0Himalayan Salt<\/h3>\n

There are a number of alternatives to regular salt that promise to offer us a range of benefits and more nutrition from our seasoning. One such popular choice is Himalayan crystal salt<\/a>, which as the name might suggest comes from the Himalayas.<\/p>\n

This salt is much more nutritious than plain old sea salt to the point that just half a gram of it will get you 150 micrograms of iodine. That\u2019s 150% of your DV, so it\u2019s all the iodine that you are going to need in a day!<\/p>\n

But remember that overdosing can be a bad thing and what\u2019s more is that salt of all kinds can cause issues with water retention and may also be responsible for heart problems (though the jury is out as more recent research sheds doubt on this association).<\/p>\n

In short, replace your regular salt for this one and enjoy in moderation!<\/p>\n

\"\"8. \u00a0Shrimp<\/h3>\n

As mentioned, sea food is generally one of the very best sources of iodine and in general tends to be highly nutritious as well as lean.<\/p>\n

The obvious types of seafood to use to get your iodine quotient are of course various different types of popular fish \u2013 but don\u2019t forget that there are many other wonderful creatures that live in the sea!<\/p>\n

Take shrimp<\/a> for example. A three ounce serving of shrimp will get you 35 micrograms of iodine, which is a quarter of what is recommended for adults each day. You\u2019ll also get other benefits of course, specifically protein, calcium and other minerals.<\/p>\n

They\u2019re convenient to eat and they taste great in a seafood salad!<\/p>\n

\"\"9. \u00a0Iodized Salt<\/h3>\n

Okay, so we\u2019re back to salts! While Himalayan salt is a great option for a more nutritious way to flavor your chips, it also has the unfortunate downside of being rather expensive. It\u2019s good news then that there are other, cheaper alternatives out there too such as iodized salt.<\/p>\n

Did you know that iodine is actually often confused with salt? They have things in common but actually, salt is classed as a crystal and is made from two elements: sodium<\/a> and chloride. Conversely, iodine is a mineral in its own right.<\/p>\n

However, many brands of salt are actually fortified with iodized salt, in order to make sure that the general public is getting enough in their diet. Iodized salt is salt that has been thus fortified, which is similar to the way that some kids\u2019 cereals might be fortified with calcium or vitamin C for instance.<\/p>\n

\"\"10. \u00a0Cod<\/h3>\n

Another fish, another great source of iodine and protein! Cod<\/a> is a fish that has a mild, moist and delicious meat, which is what makes it such a popular choice for having alongside fish!<\/p>\n

And the good news is that it\u2019s actually quite good for you too. Not only is this yet again a lean source of protein that is low fat and low calorie but it also comes packed with nutrients. Among these nutrients of course is iodine. You\u2019ll get 99 micrograms of iodine or 66% of your DV from a single three ounce serving.<\/p>\n

Don\u2019t get it twisted though! This does not mean that the British favorite of fish and chips is healthy \u2013 the batter and the fries themselves put a stop to that. Then again, you can get extra benefit if you use the right salt on those chips\u2026<\/p>\n

\"\"11. \u00a0Dried Seaweed<\/h3>\n

We\u2019ve already seen that seafood needn\u2019t necessarily be limited to just fish. And guess what? It needn\u2019t be limited to animals at all. You can get iodine from seaweed<\/a> too, which once again is highly nutritious in a vast number of ways.<\/p>\n

A single quarter ounce serving of seaweed actually provides you with 4,500 micrograms of iodine, making it one of the most abundant sources on this list so far! It also means that you\u2019re getting 3,000% of your DV, which is more than the body can even absorb.<\/p>\n

So eat small portions to reap the benefits!<\/p>\n

\"\"12. \u00a0Baked Potatoes<\/h3>\n

Baked potatoes are a great option if you want a fibrous carb that only hits you with a limited number of calories. In order to get all the nutrients from potatoes, baking is considerably preferable to other forms of cooking.<\/p>\n

You\u2019ll get plenty of vitamin C<\/a> this way, as well as potassium and of course you\u2019re also going to get a supply of iodine. Specifically, you\u2019ll get roughly 40% of your DV, which adds up to around 60 micrograms per medium potato.<\/p>\n

\"\"13. \u00a0Turkey<\/h3>\n

Turkey<\/a> is another very good protein source that is low in fat and calories. In fact, turkey is actually lower in fat than even chicken, which is often considered to be one of the leaner sources!<\/p>\n

The even better news is that turkey will provide you with 34 micrograms of iodine. This is 23% of your DV, making it a good source for a decent helping. At the same time, turkey also contains tryptophan, which is a substance that the body can convert into melatonin.<\/p>\n

This explains why you always feel so sleepy after Christmas dinner!<\/p>\n

\"\"14. \u00a0Boiled Eggs<\/h3>\n

Is there anything that a boiled egg<\/a> can\u2019t do for you? Eggs are incredible because they are one of the few \u2018complete\u2019 protein sources. In plain English, that means that they provide the body with every single amino acid that it needs (called \u2018essential\u2019 amino acids) and they have a number of benefits beyond that \u2013 such as being a fantastic source of choline for brain function.<\/p>\n

And yes, eggs contain iodine as well. A single hard boiled egg will net you just under 10% of your iodine requirement but seeing as most of us will eat several eggs in a sitting, the benefits go beyond that in most cases!<\/p>\n

\"\"15. \u00a0Plain Yogurt<\/h3>\n

Plain yogurt<\/a> is a brilliant source of healthy bacteria cultures. These are incredible good for us as they line the interior of the gut where they break down foods and help us absorb vital nutrients. They also combat bad bacteria and more.<\/p>\n

And guess what? They\u2019re yogurts are also high in iodine, offering 58% of your DV from a single portion.<\/p>\n

\"\"16. \u00a0Bananas<\/h3>\n

Bananas<\/a> are a perfect source of potassium making them one of the first things you should reach for if ever you start getting cramp. Eating a banana can generally give you an energy boost in fact and on top of this, they also contain iodine.<\/p>\n

One medium sized banana will deliver roughly 2 micrograms of iodine.<\/p>\n

\"\"17. \u00a0Strawberries<\/h3>\n

Berries in general are among the most beneficial and nutritious foods going.<\/p>\n

Strawberries<\/a> are no different and along with an ample dose of antioxidants, they will also get you 13 micrograms of iodine \u2013 just below 10% of that DV.<\/p>\n

\"\"18. \u00a0Canned Corn<\/h3>\n

You can enjoy corn<\/a> in a number of different forms, whether you opt to have it creamed, canned or on the cob.<\/p>\n

But whatever you decide, know that you\u2019re getting a ton of healthy nutrients and that includes a healthy 14 micrograms of iodine.<\/p>\n

That\u2019s roughly 9% of your DV.<\/p>\n

\"\"19. \u00a0Lobster<\/h3>\n

Okay, so most of us aren\u2019t financially in a situation where we\u2019ll be able to snack on large amounts of lobster<\/a> just to ensure we\u2019re getting enough iodine\u2026 wouldn\u2019t that be nice?<\/p>\n

However, lobster nevertheless offers a decent serving of the stuff and will offer 1 microgram per gram. So a regular 100 gram serving is equivalent to around two thirds of your DV.<\/p>\n

\"\"20. \u00a0Cheddar Cheese<\/h3>\n

Really any cheese<\/a> or any dairy product is going to offer you a supply of iodine.<\/p>\n

After all, we\u2019ve already seen that milk will provide you with iodine and so it only follows that so too would products like cheese that are made from milk.<\/p>\n

Cheddar cheese is a particular ample \u2013 not to mention delicious \u2013 source of iodine. Here you\u2019ll get around 12 micrograms of iodine for a single ounce of cheddar.<\/p>\n

\"\"21. \u00a0White Bread<\/h3>\n

As we said earlier, you needn\u2019t really go out of your way in order to ensure you\u2019re getting enough iodine in your diet.<\/p>\n

In fact, you can get a very healthy supply from plain old white bread<\/a>. This is sometimes looked down on as unhealthy as a simple carb and a source of gluten, but it does provide you with 45 micrograms of iodine \u2013 which is 30% of your DV!<\/p>\n\r\n

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