It is also vital for brain development, muscle control, and good bone health. Enjoy more than one-half of the recommended daily amount of iodine in one cup of organic plain yogurt. Long before a baby is born, its development relies on proper nutrition of the mother. Iodine is mostly stored in the thyroid, and unneeded amounts are expelled through urine. There is no current recommendation in the UK to take iodine supplements during pregnancy and the NHS reckons you should be able to obtain all the iodine you need by eating a varied diet. Here are the best foods with iodine, according to the U.S. Department of Agriculture, with percentages below based on the recommended dietary allowance for the average adult: The ocean is considered the prime provider of iodine‐rich foods, such as seaweeds, including kelp, hiziki, kombu, nori, arame and wakame. Copyright Leaf Group Ltd. // Leaf Group Lifestyle. In some areas, mineral deficient soils are more common, which makes it more likely that people will develop deficiencies. During pregnancy, low iodine levels may cause the baby to have cretinism, a thyroid hormone deficiency at birth. We rely on iodine to create thyroxine (T4 hormone) and triiodothyronine (T3), two of the main hormones produced by the thyroid that control numerous important functions. For some foods, such as cow’s milk, farming practices also affect iodine content. Dr Justine Butler from Viva! A 28-year-old female asked: What to do? More than 150% of the daily value of iodine can be found in half a gram for 250 mcg. Wash all the fruits and vegetables thoroughly to clear the pesticides and other chemicals. Do not eat or drink from plastic containers. This fruit is an amazing source of iodine as well. These have a really important role to play in our bodies because they help keep cells healthy and they also help our metabolic rate. An enlarged thyroid, weight gain, muscle pain and weakness, and extreme fatigue are some of the signs to watch for with dangerously low levels of iodine. Sea vegetables contain excellent sources of iodine. Iodized salt consists of table salt combined with minuscule amounts of iodine containing salts. A rash may develop, and there could be digestive problems. Natural Food Sources of Iodine. Low levels of iodine in the body impair the functioning of the immune system and can even lead to miscarriage in extreme cases. Insufficient amounts of iodine may result in hypothyroidism and hyperthyroidism, which can both lead to an enlarged thyroid or a goiter. Sign Up for the Latest Health News and Tips, Home » Food and Nutrition » Iodine-Rich Food: Recommended Daily Intake and Why It Is Important. submit_count++; According to the UK Scientific Advisory Committee on Nutrition (SACN), there is public health concern that many people may not be getting enough iodine, regardless of their diet, especially during adolescence, reproduction, gestation and development. The quantity of iodine depends on environmental factors like use of fertilizers and soil concentration. Iodine may be low in a plant-based diet, but with a sprinkle of seaweed and occasional use of iodised salt, you can continue to avoid cow’s milk and fish and the harmful substances they contain. A quarter serving of dried seaweed provides a whopping 4500 micrograms of iodine. Iodine supports the health of the teeth by supporting the endocrine system. Don’t forget to share your views on the same. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Related Articles: Does Thyroid Disease Cause Hair Loss? These are found in the water and food we consume, as well as in the household products we use. An iodine deficiency can also increase the risk of thyroid disease, fibromyalgia, and fibrosis. Kelp capsules also contain iodine. A three-ounce serving of cod provides 99 micrograms of iodine, amounting to 99% of the daily value. Rare but extreme cases of iodine deficiency may be linked to miscarriages. The edible kelp, kombu, used in East Asian cuisine can be extremely high, so avoid using kelp if you have a thyroid problem. Moderate consumption of dried prunes is recommended daily for most diets. This type of deficiency may lead to severe issues with digestion, immune system and thyroid function, and fetus development. Prunes Five prunes contain about 13 mcg of iodine. However, food products that are specifically fortified with iodine will list the percentage on the label. The intentions of iodizing salt originally was to prevent deficiencies, so in the U.S. manufacturers started adding iodine to table salt in the 1920s. Supports Growth and Development in Children. Excess consumption of iodine can also inhibit the synthesis of thyroid hormones, leading to hyperthyroidism, thyroid papillary cancer and iodermia. SIGN UP TO OUR NEWSLETTER FOR EXCLUSIVE FEATURES, RECIPES AND COMPETITIONS, SUBSCRIBE TO THE MAGAZINE “Goiter,” Mayo Clinic, November 9, 2016;, last accessed September 14, 2017. Avoid soda and aerated drinks. Tuna is packed with essential vitamins and minerals such vitamin D and iron. Thyroid disorders. Exceedingly rich in iodine, fish are a primary source for this trace mineral. Cranberry is also renowned for its positive effects on urinary tract infection. Infants with iodine deficiency are more susceptible to mortality and at a higher risk for neurodegenerative problems — like a form of mental disability known as cretinism — low growth rate, motor-function problems and learning disabilities. A common sign of iodine deficiency is dry, rough and irritated skin that becomes flaky and inflamed. Sea vegetables and seafood are naturally high in iodine. Kelp contains the highest amount of iodine than any other food on this planet. 1 cup of milk provides 56 micrograms of iodine and 98 calories. Fact Sheet for Health Professionals,” National Institutes of Health;, last accessed September 14, 2017. Fresh Fruits, Vegetables, Grains, Herbs and Nuts that Stimulate the Thyroid According to The Merck Index 14th Edition 4, the key fresh foods that provide iodine in gently stimulating amounts are those listed below: fruits – pineapple, coconut, strawberries, rhubarb, mango, dates, apricots, balsam apple Iodine deficiency can disturb the natural way we flush waste from the body through our pores and control our body temperatures. A healthy vegan diet containing a wide range of vegetables, with some occasional seaweed and/or iodised salt (used sparingly) should supply sufficient iodine. Another benefit is potentially helping to treat minor infections, such as those that form in scrapes, when applied topically since it has natural antibacterial properties. This delicious fruit is a surprising source of iodine as well. This natural form of probiotics offers 90 mcg of iodine. Leave the skin on to get the best iodine benefits. Soybeans are rich sources of iodine, but a paradox occurs with soy as the plant actually depresses thyroid function. There is a wide seasonal variation in the iodine content of cow’s milk, with substantially higher levels found in winter when cows are confined indoors and fed only iodine-fortified feed. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Knowing how to balance levels to prevent an iodine deficiency, as well as how to eat more iodine-rich foods in your daily diet while avoiding excessive amounts is very important. So how can we include more iodine in our diet? Yogurt is the dairy product which contains the relevant amount of iodine. In fact, its high iodine content gives it a nutritional breakaway value from other cruciferous vegetables. While most adults should have an iodine intake of approximately 150 micrograms (mcg) daily, there is no requirement for food manufacturers to include the iodine content on food labels.

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