Top 8 Iodine-Rich Foods You Should Add to Your Diet for Better Health
Iodine is nature's answer to vitalising your body and increasing your metabolism. This article will review iodine-rich foods.
Table of Contents
You wake up feeling tired, with low energy and a low mood. You may have tried solutions like getting more rest or drinking more caffeine, but they are ineffective.
What if iodine were the missing piece?
Iodine is a mineral essential for controlling your thyroid, regulating your metabolism, and maintaining high energy levels. Unfortunately, most people do not consume sufficient amounts of this crucial mineral.
Iodine is nature’s answer to vitalising your body and increasing your metabolism. Foods such as seafood and dairy contain the minerals your body requires.
Imagine beating that afternoon slump by eating the right foods and feeling more energised.
This article will review iodine-rich foods that may support your thyroid health.
Are you ready to give your body what it needs to function at its finest? If so, keep reading to discover what foods you should add to your diet. Let’s get started.
Iodine-Rich Foods
Like other essentials for the body, we cannot live without iodine. The body does not synthesise iodine; hence, it must be supplemented through diet. Iodine is extremely helpful in producing necessary hormones in the thyroid gland. [1]
Additionally, these hormones are responsible for regulating metabolism, energy levels, and natural development. Insufficient iodine can lead to many health issues due to a malfunctioning thyroid. Amazing sources rich in iodine include dairy, seaweed, fish, fruits, and beans. The foods listed below will help maintain a healthy and energised body:
1. Iodine-Rich Foods: Seaweed (Kelp, Nori, Wakame)
Seaweed is considered one of the most nutritious foods. It is low in calories and offers abundant vitamins, minerals, and antioxidants. Its iodine content is especially important because iodine is crucial for the thyroid gland.[2]
Seaweed has one of the highest iodine contents, but the amount varies depending on the type, its origin, and the method of preparation. Here are three types of seaweed that are well-known to be rich in iodine.
Kombu Kelp:
Kombu kelp is a type of brown seaweed that is popular and widely used in Japanese cooking for making dashi, a traditional Japanese soup stock. This seaweed is also found in coastal regions of India, where it is used in conventional foods.
Out of all known seaweeds, Kombu kelp is the greatest source of iodine.[3] [4]
Wakame:
Wakame has a mildly sweet taste and is brown in colour. It is often found in miso soup. Its source plays a role in determining its iodine content. Generally, wakame from Asia is believed to be richer in iodine[5] [6]
Nori:
Nori is a red seaweed commonly used in sushi rolls. Its iodine content is significantly lower than that of kombu kelp and wakame.[7] [8]
Pro Tip: For added iodine, consider using kombu kelp in broths or soups, wakame in salads or miso soup, and nori in sushi or as a handheld snack. Watch the amount to ensure it does not exceed the limits of iodine intake if you are particularly sensitive.
2. Iodine-Rich Foods: Shrimp
Shrimp is a delectable seafood that is low in calories and rich in nutrition. Its iodine-rich composition also benefits thyroid health.
Shrimp is a popular dish among coastal Indians in states such as Goa, Kerala, and West Bengal. As a seawater inhabitant, the Shrimp absorbs iodine naturally and therefore supports the dietary needs of iodine. [9]
Pro Tip: Consuming shrimp daily can help meet iodine requirements. In addition to coastal curries, saltwater grilled shrimp can be tossed into salads to make the diet shrimp-rich. Shrimp should be balanced with other iodine-rich foods to maintain health.
3. Tuna
With lots of protein and few calories, tuna is one of the most loved fish. Its consumption benefits the heart as it contains omega-3 fatty acids.
Tuna is also very nutritious because it contains Potassium, Iron, and various B vitamins. [10]
Although tuna contains more fat than cod or haddock, it still contains iodine, which is essential for body health.[11]
In India, the coastal states of Kerala, Goa, and Tamil Nadu utilise it in tasty curries, salads, and grills.
Pro Tip: To make the most of tuna, incorporate it into your weekly meal plan by using it in sandwiches or salads. Pair it with light curries, but be mindful of portion size regulations. Additionally, pair it with other foods rich in iodine.
4. Iodine-Rich Foods: Cod
Cod is a popular white fish because of its delicate taste and texture. Being lean, cod has relatively few calories and minimal fat.
However, it does contain a significant amount of key minerals, including iodine. Cod has the highest amounts of iodine compared to other fatty fish, making it one of the best fish for iodine consumption.[12]
Although cod is not a common fish in India, people in the country’s coastal regions use it to prepare various dishes, such as grilled cod or curries.
Pro Tip: Try spiced grilled or baked cod, or serve it in seafood curries for a healthy meal. Cod, whether caught in the sea or farm raised, is a very nutritious fish that can be consumed anytime.
5. Iodine-Rich Foods: Dairy products (Milk, Yoghurt, Cheese)
Dairy foods, such as milk, yoghurt, and cheese, contain iodine, which is essential for maintaining the health of the thyroid gland. The iodine content in dairy products depends on the cows’ feed and the use of iodine disinfectants; however, iodine is still found in considerable amounts.[13]
Milk, curd, and paneer are easily and widely available in India. This makes curd and other dairy sources staples in a check diets.
Pro Tip: Incorporate dairy into your daily meals to increase iodine intake. Have a glass of milk or a bowl of yoghurt, and add paneer to curries and salads for an iodine-rich diet. Balance this with other iodine-rich foods for improved health.
6. Iodine-Rich Foods: Eggs
With fewer than 100 calories, eggs meet the body’s iodine needs and provide nutrients. A whole egg provides lean protein, healthy fats, and a range of vitamins and minerals.
Chicken feed is supplemented with iodine, which varies in iodine content, and therefore, most of the iodine in an egg is stored in the yolk. [14]
Eggs are a staple of the diet and are widely consumed in various forms, including breakfast, curries, and as a snack on the go.
Pro Tip: To get the most out of your eggs, always eat the yolk because that’s where most iodine is stored. Eggs are easy to prepare and economical, so whether you need to scramble, boil, or fry, you can boost your iodine levels anytime.
7. Prunes
Prunes are just plums in a dried form. In addition to their digestive benefits, they provide vegetarians with a solid iodine boost. Therefore, increasing prune consumption benefits individuals who aim to improve their iodine levels in the body.[15]
Prunes are rich in Vitamins K, A, potassium, and iron, and offer numerous advantages.
Stimulating fibre-rich foods play a significant role in heart-healthy functioning, weight maintenance, and appetite control, and are well known for relieving constipation.
Pro Tip: Prunes can be easily added to breakfast recipes, such as oatmeal or smoothies, and can be consumed independently throughout the day. Not only are prunes an effective way to supplement the diet with iodine, but they also offer numerous health benefits.
8. Iodised Salt
Iodised salt is common table salt fortified with iodine, a crucial nutrient for the proper functioning of the thyroid gland. Iodine is necessary for synthesising the thyroid hormones, which control an individual’s metabolism, energy, and growth.
Ingesting iodised salt regularly may help manage iodine deficiency, which may result in thyroid dysfunctions, goitre, and other health complications. This salt is particularly beneficial if your diet does not include seafood or dairy products, as these are rich sources of iodine.[16]
Pro Tip: Like any food supplement, ensure that iodised salt is used in moderation and as part of a varied diet. It benefits your health, but excess salt consumption can lead to hypertension.
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Recommended Dietary Allowances (RDAS) for Iodine
The table presents the recommended daily iodine intake by age and sex, including special provisions for pregnancy and lactation as per ICMR-NIN RDA for Iodine. [17]
| Life Stage/Gender | RDA IODINE (mcg) |
| Adult Men | 140 |
| Adult Women | 140 |
| Pregnancy | 220 |
| Lactation | 280 |
| Infants-0-6 months(6-12 months) | 100130 |
| Children1-9years | 90 |
| 10-12 years | 100 |
| 13-15 years | 140 |
| 16-18 years | 140 |
Symptoms of Iodine Deficiency:
Inadequate iodine can lead to various symptoms as it affects thyroid function and overall health. Because iodine is a key element in the production of thyroid hormones, insufficient amounts will begin to slow down the body’s systems. Listed below are some of the most common signs of iodine deficiency:[18]
- Hypothyroidism: An underactive thyroid, leading to slow metabolism and an array of associated symptoms.
- Goitre: An enlargement of the thyroid gland, which is frequently accompanied by swelling of the neck region.
- Fatigue and Weakness: Chronic tiredness and general weakness are associated with low levels of thyroid hormones.
- Weight Gain: Weighing more than healthy due to slower metabolism.
- Intolerance to Heat: An individual feels excessively cold, possibly due to a lower metabolism.
- Dry Skin and Hair: Skin affected by slow metabolic processes becomes flaky and dry, while the hair weakens and becomes dry, brittle, and thin.
- Constipation: Slowed metabolic processes can lead to digestive issues, including constipation.
- Slowed Heart Rate: A lower-than-normal heart rate in some cases.
- Difficulty Focusing and Forgetfulness: The patient experiences a degree of cognitive dysfunction where concentrating and remembering things becomes a challenge.
- Irregular Menstrual Cycles: Deficiency of iodine in the body may lead to on-and-off heavy bleeding in women, while menses in some women become irregular.
Long Story Short
Iodine is a vital mineral that, when deficient, can lead to sluggishness, dry skin, weight gain, and other health issues. To prevent such conditions from occurring, consume a diet with seafood, eggs, dairy, and iodised salt.
Foods rich in iodine may be beneficial in managing thyroid issues. Though highly important, don’t forget to incorporate a balanced meal to ensure you have the nutrients your body needs for optimal performance.
For optimal health outcomes, consult our certified nutritionist, who can help you create a personalised diet tailored to mitigate iodine deficiency symptoms and enhance your overall well-being.
Frequently Asked Questions
1. What are the symptoms of iodine deficiency?
Some of the most common symptoms of iodine deficiency include fatigue, weight gain, dry skin, heightened sensitivity to cold temperatures, and difficulty concentrating. Most severely, it may result in an enlarged thyroid, also known as a goitre. If you are facing any of these challenges, it is a good idea to have your iodine levels and thyroid function evaluated.
2. Which foods are rich in iodine?
Foods high in iodine include iodised salt, seafood (including fish and shrimp), seaweed, dairy products (such as milk, yoghurt, and cheese), eggs, and certain vegetables, like spinach. These foods encourage and stimulate the thyroid gland’s functions, assisting in alleviating iodine deficiency.
3. How can I ensure I get enough iodine in my diet?
Consider integrating iodine-rich foods into your diet to ensure you get enough iodine. Most iodised salt is adequate during cooking; hence, salt can be freely used. Seafood, such as fish and shrimp, should be consumed, along with eggs and dairy products like milk, yoghurt, and cheese.
4. What are the consequences and implications of iodine deficiency?
Iodine-deficiency disorders, which can start before birth, jeopardise children’s mental health and often their very survival. During the neonatal period, childhood and adolescence, iodine-deficiency disorders can lead to hypothyroidism and hyperthyroidism. Serious iodine deficiency during pregnancy can result in stillbirth, spontaneous abortion and congenital abnormalities such as cretinism – a grave, irreversible form of mental retardation. [19]
