The normal function of thyroid gland, which synthesizes thyroid hormones, is maintained by a principal trace element, Iodine. One should ensure adequate intake of dietary iodine as it helps to perform various vital body functions such as the calcium homeostasis, detoxification, growth and development of body, and in the regulation of normal cellular metabolic rate. Inadequate intake of dietary iodine results in iron deficiency, with wide range of symptoms like hypothyroidism accompanied by swelling of the thyroid (goiter), lethargy, fatigue, suppressed immune function, slow metabolism, autism, depression weight gain, and anxiety to include a few. Hence, recommended intake of dietary iodine is vital for the regulatory function of thyroid gland. Read on to know the iodine rich foods that can boost the function of thyroid gland by increasing the iodine levels in the body, thus preventing various manifestations of thyroid disorders.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
Eggs are one of the richest iodine sources that are commonly advised in case of thyroid imbalance. In fact, the iodine content for each egg widely varies as it depends upon the amount of iodine that has been fed to the hen. An egg that weighs around 50 grams has been expected to contain about 13 and 70mcg of iodine. Moreover, a hen that is fed with an iodine rich diet can form an egg containing up to 200 mcg of iodine. One can also include another rich source of iodine, shrimp to the diet by combining a shrimp omelet with eggs.
Watercress
Watercress is considered as an oldest leafy vegetable that has been consumed by the humans since olden times. An abundant iodine source that is used to garnish foods includes watercress sprigs. Watercress not only contains iodine, but it also contains various nutrients such as vitamin K, beta carotene, vitamin C, calcium, B vitamins, magnesium and potassium. Moreover, watercress is a best plant source that is abundant in iodine and it is hence, a preferred choice for those on a vegan diet.
Sea vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
The concentration of Iodine in milk products is similar to eggs as it usually depends upon the amount of dietary iodine intake of cows. It has been reported that the iodine concentration in cow's milk can be influenced by a seasonal variation. In fact, the iodine concentration in a cow's milk is much higher during winter when compared to the milk produced by a cow during summer. Moreover, the average concentration of iodine in a cup of cow's milk can be around 58 and 116 mcg. In contrary, sheeps and goats can produce milk that contains a much higher concentration of iodine. Mozzarella cheese is a dairy product that contains abundant iodine. Some of the other iodine rich sources include probiotic products such as ice cream, cheese, yoghurt, and butter milk to include a few. However, the type and source of the dairy product determines the iodine concentration in these foods.
Foods fortified with iodine or iodized salt
Research reports that the daily iodine requirements of the body can be met by the consumption of iodine rich foods and foods containing iodized salt. The WHO and other organizations have set the national salt iodination standards in various countries in an effort to promote an access to iodized salt. Iodizing salt is highly recommended to treat and prevent dietary iodine deficiency in the body. Iodizing salt is priced low and can be included in any type of cuisine. According to UNICEF, about 66% of households all over the world can access iodized salt.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
Eggs are one of the richest iodine sources that are commonly advised in case of thyroid imbalance. In fact, the iodine content for each egg widely varies as it depends upon the amount of iodine that has been fed to the hen. An egg that weighs around 50 grams has been expected to contain about 13 and 70mcg of iodine. Moreover, a hen that is fed with an iodine rich diet can form an egg containing up to 200 mcg of iodine. One can also include another rich source of iodine, shrimp to the diet by combining a shrimp omelet with eggs.
Watercress
Watercress is considered as an oldest leafy vegetable that has been consumed by the humans since olden times. An abundant iodine source that is used to garnish foods includes watercress sprigs. Watercress not only contains iodine, but it also contains various nutrients such as vitamin K, beta carotene, vitamin C, calcium, B vitamins, magnesium and potassium. Moreover, watercress is a best plant source that is abundant in iodine and it is hence, a preferred choice for those on a vegan diet.
Sea vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
The concentration of Iodine in milk products is similar to eggs as it usually depends upon the amount of dietary iodine intake of cows. It has been reported that the iodine concentration in cow's milk can be influenced by a seasonal variation. In fact, the iodine concentration in a cow's milk is much higher during winter when compared to the milk produced by a cow during summer. Moreover, the average concentration of iodine in a cup of cow's milk can be around 58 and 116 mcg. In contrary, sheeps and goats can produce milk that contains a much higher concentration of iodine. Mozzarella cheese is a dairy product that contains abundant iodine. Some of the other iodine rich sources include probiotic products such as ice cream, cheese, yoghurt, and butter milk to include a few. However, the type and source of the dairy product determines the iodine concentration in these foods.
Foods fortified with iodine or iodized salt
Research reports that the daily iodine requirements of the body can be met by the consumption of iodine rich foods and foods containing iodized salt. The WHO and other organizations have set the national salt iodination standards in various countries in an effort to promote an access to iodized salt. Iodizing salt is highly recommended to treat and prevent dietary iodine deficiency in the body. Iodizing salt is priced low and can be included in any type of cuisine. According to UNICEF, about 66% of households all over the world can access iodized salt.
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Being the founder of Biosanes Nutrition Faryn loves delivering health and wellbeing content towards masses. If you'd prefer to explore more about this short article coupled with other health related points. visit
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