Iodine is very important mineral involved in several body functions. Iodine required for synthesis of thyroid hormones and normal physiological functioning of thyroid glands. Iodine is important for prevention of fibrocystic breast diseases. It is well known that iodine is crucial in prevention of cognitive impairment, cretinism, hypothyroidism, hyperthyroidism and even multiple miscarriages. This is why everybody needs to know iodine best foods.
Main amount of iodine is stored in thyroid gland (about 20-30 mcg) but iodine can be found also in blood, salivary glands, stomach lining and lactating mammary glands.
Iodine deficiency could have terrible impact on the body including thyroid dysfunctions, damage of immune system and triggering of miscarriages. Severe iodine deficiency in pregnant women can lead to cretinism – very specific health condition that leads to the failure of the thyroid gland, stunted physical growth, deafness and spasticity in the child.
Iodine best foods – sea products
Lobster is iodine rich product – it is quite low in fat and cholesterol and rich in healthy omega 3 fatty acids. 100 g of lobster can provide about 100 mcg of iodine (2/3 of recommended daily iodine needs).
It is important to mention that all fishes are able to extract iodine from the seawater and it is making them a good source of natural iodine. Codfish is very healthy product rich not only of iodine but also full of omega 3 fatty acids, protein, folate, calcium, magnesium, vitamin D, E and potassium. Codfish is low in calorie and 100 g of codfish can provide almost daily needs of iodine – it is making codfish perfect healthy food.
Shrimps are also rich in iodine and they can provide also protein, calcium and other essential mineral. 100 g of shrimps can provide about 35 mcg of iodine (about 25% of recommended daily iodine needs).
Tuna fish (especially canned tuna in oil) contains high levels of iodine, vitamin D, iron, protein and some other useful minerals. 100 g of tuna fish can provide about 20 mcg of iodine (about 15% of recommended daily iodine needs).
Iodine best foods
Fish sticks are also rich in iodine but they are pretty high in calories. So, it is not the best product for weight control but 2 fish sticks can provide 35 mcg of iodine (20% of the recommended daily value).
Sea vegetables should be considered as the best source of iodine – they can provide maximum levels of iodine in small portions. For example, one serving of kelp contains around 2000 mcg of iodine.
Dried seaweeds also are rich in iodine (best source of iodine) but they should be used in small portions because a quarter serving of dried seaweed provides about 4500 mcg of iodine (about 3000% of the daily iodine needs).
Iodine best foods – vegetables
Watercress is one of the best sources of iodine (among vegetables) but it is also rich in very important antioxidants and vitamins which is making watercress and similar cruciferous vegetables a good anticancer product.
Baked potatoes are another great source of not only iodine but also fiber, vitamins, minerals and potassium. Medium size of baked potato can provide about 50-60 mcg of iodine (30-40% of recommended daily iodine value).
Green beans can provide iodine, vitamin C, potassium, vitamin B, protein, fiber and folate. 100 g of green beans can provide about 6-10 mcg of iodine (about 3-4% of recommended daily iodine needs).
Rhubarb is well known since III century BC for its medicinal properties – it is a good source of iodine, calcium, manganese, copper, iron, phosphorus and zinc.
Beans are some of the healthiest vegetables rich of iodine, protein, potassium, copper, folate and calcium. 100 g of beans can provide about 60 mcg of iodine (about 40% of recommended daily iodine needs).
Corn (especially canned corn) can also help to boost the levels of iodine in the blood – 100 g of canned corn can provide about 28 mcg of iodine (about 15-20% of recommended daily iodine needs).
Iodine best foods – fruits
Banana is well known as an excellent energy booster – it contains some iodine. One medium sized banana can provide about 2-3 mcg of iodine (about 2% of the daily iodine needs).
Strawberries are well known as anticancer product and they contain several vitamins and minerals including iodine. One cup of strawberries can provide about 13 mcg of iodine (about 10% of daily iodine needs).
Cranberries are a good source of iodine and they contain high levels of vitamins C, K, B, antioxidants and fiber. 100 g of cranberries can provide about 400 mcg of iodine (equaling to 250% of recommended daily iodine needs).
Pineapple is also a good source of iodine, vitamins, minerals and bromelain (anti-inflammatory enzyme used for treatment of autoimmune disorder).
Dried prunes are often used during constipation but they can be also a good source of iodine, fiber, boron, vitamins A, K, and some other minerals. It was noted that 5 dried prunes can provide about 13-15 mcg of iodine (about 10% of recommended daily iodine needs).
Iodine best foods – dairy products
Milk is known source of calcium, phosphorus, folate, manganese, magnesium, potassium and vitamin D, but it can also provide some value of iodine – one cup of milk can provide 50-60 mcg of iodine (about 30-40% of recommended daily iodine needs).
Yogurt is well known dietary product (full of calcium and protein) – one cup of yogurt can provide about 150 mcg of iodine (about 60-70% of recommended daily iodine needs).
Cheddar cheese is high calorie and delicious option of iodine consumption – 100 g of cheddar cheese can provide about 12 mcg of iodine (about 10% of recommended daily iodine needs).
Iodine best foods – salt
Iodized salt is the main source of our daily iodine consumption – just one gram of iodized salt provides 77 mcg of iodine (about 28-30% of recommended daily iodine needs).
Himalaya crystal salt is an excellent alternative to table salt. 0.5 g of Himalaya crystal salt provides about 250 mcg of iodine (over 150% of daily recommended value of iodine).
Iodine best foods – turkey
Turkey breast is rich not only of iodine but also B complex vitamins, potassium and phosphorus. 100 g of turkey breast can provide about 40 mcg of iodine (about 23-25% of recommended daily iodine needs).
Iodine best foods – boiled eggs
One medium hardboiled egg can provide about 12 mcg of iodine (approximately 9-10% of recommended daily iodine needs). At the same time, hardboiled egg contains vitamins A, D and E, antioxidants, calcium, protein and zinc.
Iodine best foods – white bread
White bread is not the best food and it is usually not recommended because of its high carbohydrate content, but if consumed in moderation, it can be a good source of iodine. It is important to know that 2 slices of white bread contain 45 mcg of iodine (about 30% of recommended daily iodine needs).
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Disclaimer: It is strongly recommended to consult your doctor for professional advice. Above mentioned information and recommendations are just general and should be adapted to each person according to personal health indicators and status.