Iodine is a critical mineral that your body cannot make on its own, so it’s essential to get enough from your diet. This nutrient plays a pivotal role in thyroid hormone production, which in turn regulates many bodily functions, including metabolism. The recommended daily intake for most adults is 150 micrograms, but this increases for pregnant and breastfeeding women due to the vital role iodine plays in fetal and infant development.
Despite its importance, a significant portion of the global population is at risk of iodine deficiency, especially in areas with low natural iodine levels in the soil. Insufficient iodine intake can lead to serious health issues, such as goiter and hypothyroidism, which can manifest as fatigue, muscle weakness, and unexpected weight gain.
To help you avoid these risks and bolster your well-being, here is a list of 10 iodine-rich foods that are both nutritious and easy to incorporate into your daily diet:
- Cod
- Seaweed
- Iodized Salt
- Shrimp
- Dairy
- Eggs
- Prunes
- Tuna
- Lima Beans
- Nori [1]
Cod
Cod, a low-fat white fish, is not only prized for its delicate texture and mild taste but is also a powerhouse of iodine. An 85-gram serving of cod can provide up to 66% of the recommended daily intake of this essential mineral. The iodine content in cod can vary, influenced by factors such as whether the fish is farm-raised or wild-caught and the waters it was fished from. Besides iodine, cod is a good source of vitamins and minerals, offering a healthy option for those looking to maintain a balanced diet.
Research, including data from the Icelandic Food Content Database, has shown that leaner fish like cod have higher concentrations of iodine. This makes cod an excellent choice for anyone looking to boost their intake of this crucial nutrient without adding too much fat to their diet. [2] [3]
