Iodine Rich Foods List

A little amount of iodine is important for maintaining the growth and health of a person. Iodine is mostly present in salty water and soil. Hence, seaweeds make one of the best iodine rich foods. The amount of iodine present in the vegetables or fruits actually depends on the iodine content present in the soil. However, some vegetables and fruits contain more iodine amount than others. The main source of iodine rich foods is the iodized salt, which means iodine added salt is actually good for health. Iodine provides many health benefits, and helps to prevent many deficiencies. Here are the non-vegetarian and vegetarian iodine rich foods list.

List of Iodine Rich Foods
Here is the dairy, veg, non-veg and fortified iodine rich food list.

• Cheesecake
• Sea kelp
• Arame (mild flavored seaweed)
• Haddock
• Cod
• Condensed milk
• Garlic
• Trifle
• Iodized salt
• Hijiki
• Eggs
• Mayonnaise
• Jaffa cakes
• Cheddar cheese
• Spinach
• Soybeans
• Summer squash
• Malt bread
• Fish oils
• Sea salt
• Dulse (red colored seaweed)
• Wakame
• Naan bread
• Yorkshire pudding
• Most of the seafoods
• Various fresh fish
• Cereals
• Kelp (brown seaweed)
• Gouda cheese
• Yogurt
• Mozzarella cheese
• Lima beans

All About Iodine
Given above was the list of iodine rich foods, here is some more information on iodine health benefits, recommended dosage of iodine, and tips on preparing iodine rich foods.

Health Benefits of Iodine: Iodine helps in the proper functioning of the thyroid gland and thus helps in producing the thyroid hormones thyroxine and triiodothyronine, which helps in balancing the thyroid levels. These hormones are important and influence blood pressure, basal metabolic rate, protein synthesis and heart rate. Apart from these important benefits iodine is also required for maintaining healthy hair, skin and nails; it also plays an important role in maintaining the energy levels and reproductive growth.

Deficiency of Iodine: Deficiency of iodine will cause goiter. This disorder tends to occur during pregnancy or puberty. People suffering from goiter show iodine deficiency symptoms like sensitivity to cold, lethargy, weight gain and skin becomes coarse. If there are inadequate levels of thyroxine, then a condition called hypothyroidism develops, which can cause puffiness around eyes, coarse and dry skin, sparse and coarse hair, and memory impairment.

Iodine Toxicity: Iodine overdose due to medications or supplements can cause burning in mouth, throat or abdomen. It can also cause abdominal pain, vomiting, nausea, diarrhea and coma. Hence, to avoid toxicity of iodine, stick to the recommended dose of iodine.

Recommended Dosage: To prevent toxicity of iodine, the Institute of Medicine has established the tolerable upper intake levels for iodine as mentioned below.

• Between age 1-3 years: 900 mcg
• Between age 4-8 years: 300 mcg
• Between age 9-13 years: 600 mcg
• Between age 14-18 years: 900 mcg
• For people who are19 years and older: 1,100 mcg
• During pregnancy between 14-18 years: 900 mcg
• For pregnancy at age 19 years and older: 1,100 mcg
• Lactating women 14-18 years: 900 mcg
• Lactating women 19 years and older: 1,100 mcg

Tips on Cooking & Storing Iodine Foods: Processing of food causes the amount of iodine to increase. Because iodized salt benefits in adding more iodine to the food preparations. Also, now iodine based dough conditioners are used for making bread which contains iodine. To get iodine from natural sources you can eat salad made with iodine rich foods like the above-mentioned fruits, vegetables and seaweed.

These were the health benefits of iodine, its deficiency and toxicity symptoms, and the recommended dosage. So, add these iodine rich food products to your diet to avoid any iodine deficiencies.