Iodine Sources

If you are looking for sources of iodine, then let me first tell you that iodine is found in every plant and animal. Since iodine promotes cell metabolism, growing kids, girls nearing puberty, pregnant and lactating women need more iodine due to the increased metabolic rate. Iodine supplements are available in market to overcome iodine deficiency.

Functions of Iodine

Pregnant women should especially check their iodine content in the diet as iodine deficiency during pregnancy can lead to miscarriage, still birth or child with low IQ. Iodine is necessary for proper development of fetal nervous system. It is necessary if you want to have strong immune system. It regulates thyroid gland function. It also plays an important role in production of other hormones and thus governs body metabolism. It plays an important role in maintaining your weight. Deficiency of iodine in women is responsible for increased risk of uterine cancer or breast cancer. The deficiency can also lead to hypothyroidism (low thyroid hormone levels), goiter (enlargement of thyroid gland), ovarian cyst, increased lethargy, fatigue, etc. Iodine protects against effects of radioactivity. It plays an important role in moderating the effects of estrogen on breast tissue. So, iodine deficiency can result in fibrocystic breast disease. Intake of other elements like manganese and cobalt can affect iodine levels. Therefore, following a balanced diet is very important.

Recommended Daily Allowance of Iodine

• For infants: 40 - 50 micrograms.
• Kids belonging to the age group 1 - 3 years: 70 micrograms
• Kids belonging to the age group 4 - 6 years: 90 micrograms
• Children belonging to the age group 7 - 10 years: 120 micrograms
• Children belonging to the age group 11+ years: 150 micrograms
• Pregnant women: 175 micrograms
• Breastfeeding women: 200 micrograms

Natural Iodine Sources

We get salt naturally from the sea waters. This salt is processed and we get 'iodized salt' which is the best source of iodine in daily diet. Iodized salt is so common that it is considered as one of the natural iodine rich foods.

Food Item	Quantity	Iodine Content
Boiled Egg	1 egg	23.76 mcg
Cereals and Breads	100 grams	10-11 mcg
Cheddar Cheese	1 ounce	5-20 mcg
Cottage Cheese	Half cup with around 2% milk fat	25-70 mcg
Cod	100 grams	More than 90 mcg
Cow Milk (2%)	1 cup	58-59 mcg
Fruits	100 grams	4-5 mcg
Gouda Cheese	40 grams	13.6 mcg
Haddock	100 grams	300 mcg
Ice Cream	45-50 grams	9.6-9.7 mcg
Iodized Salt	100 grams	3000 mcg
Iodized Salt	1/4th teaspoon	95 mcg
Jaffa cakes	100 grams	More than 32 mcg
Kelp	0.25 cup	415 mcg
Low Fat Yogurt	1 cup	87 mcg
Mayonnaise	100 grams	35-36 mcg
Malt bread	100 grams	29-30 mcg
Meat	100 grams	26-27 mcg
Naan Bread	100 grams	28-29 mcg
Ocean Fish	6 ounce	650 mcg
Raw Oyster	13-14 grams	21-22 mcg
Strawberries	1 cup	13 mcg
Trifle	100 grams	60 mcg
Vegetables	100 grams	32-33 mcg

Other Food Sources of Iodine

• Cheesecake
• Condensed milk
• Fish and Fish oils
• Garlic
• Lima beans
• Navy beans, cooked
• Potato with peel, baked
• Sea salt
• Soybeans
• Spinach
• Summer squash
• Swiss chard
• Seaweeds like hijiki, nori, wakame, kombu, arame, kelp and dulse
• Turnip green
• Yogurt
• Yorkshire pudding

You must have noticed that plenty of iodine rich foods are available for vegetarians. In order to avoid the deficiency symptoms like dry skin, weight gain, fatigue, increased sensitivity to cold, etc., vegetarians may include various types of seaweeds which actually top the iodine rich foods list. Iodine content in plants varies according to the iodine in soil in which the plants are grown.

These days, iodine supplements are taken as they provide a good amount of the essential element iodine. But excessive intake of supplements may result in iodine poisoning. Therefore it is better to include natural iodine sources in regular diet. It is necessary to consult your physician before opting for the supplements. Those who follow healthy and balanced diet can meet the daily recommendations of iodine by including seafood, iodized salt, and plants grown in iodine-rich soil in their diet.