Iodine makes up the principal element in the body by maintaining the normal production of thyroid hormones through thyroid gland. Recommended dietary intake of iodine maintains normal thyroid gland function, which takes part in regulating detoxification, cellular metabolism, calcium homeostasis, and growth of the body. When sufficient amount of iodine is not taken then it could lead to fatigue, lethargy, autism, iron deficiency, hypothyroidism associated with goiter (enlargement of thyroid gland), weight gain, reduced metabolic rate, anxiety, and impaired immune function. Hence, adequate intake of iodine plays an important role in regulating thyroid gland function. Here is a brief outline about iodine rich foods that helps to modulate thyroid function, thus preventing thyroid disorders.
Kelp
Seafood is considered to be the richest source of iodine as it contains high levels of iodine. Kelp is one among the most edible seaweed and vegetable that contains abundant iodine. Kelp is available in the Asian market in various forms such as dried form and as kombu, a fresh kelp. Kelp in dried form can be cooked after soaking it in water. It can be taken as a side vegetable dish or a salad.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
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 biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
Similar to eggs, the milk products can contain varying levels of iodine depending upon the daily iodine intake by the cow. It has been claimed by the research studies that the milk iodine level can vary in different seasons. This is because the iodine content of milk produced by a cow during winter is higher during winter when compared to the milk produced by a cow during summer. On an average, the iodine concentration in a cup of cow milk is estimated to be around 58 and 116 mcg. It has been reported that the iodine concentration is higher in the milk produced by the sheeps and goats. Mozzarella cheese is considered to be the milk product with richest iodine concentration. Some of the probiotic milk products that contain high concentration of iodine include yoghurt, cheese, ice cream and butter milk, to mention a few. Moreover, the iodine concentration can vary depending on the type of the milk product and its derivative.
Foods fortified with iodine or Iodized Salt
Research claims that one can meet with the daily iodine requirement by the incorporation of iodized salt containing foods to the diet. Many countries have been producing iodized salt according to the national salt iodination standards as set by the WHO and various other organizations. Iodizing salt is considered as the essential source that helps to overcome iodine deficiency. It can be included in any dish and is extremely low in cost. UNICEF reports that around 66 percent households all utilizing iodized salt all across the world.
Kelp
Seafood is considered to be the richest source of iodine as it contains high levels of iodine. Kelp is one among the most edible seaweed and vegetable that contains abundant iodine. Kelp is available in the Asian market in various forms such as dried form and as kombu, a fresh kelp. Kelp in dried form can be cooked after soaking it in water. It can be taken as a side vegetable dish or a salad.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
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 biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
Similar to eggs, the milk products can contain varying levels of iodine depending upon the daily iodine intake by the cow. It has been claimed by the research studies that the milk iodine level can vary in different seasons. This is because the iodine content of milk produced by a cow during winter is higher during winter when compared to the milk produced by a cow during summer. On an average, the iodine concentration in a cup of cow milk is estimated to be around 58 and 116 mcg. It has been reported that the iodine concentration is higher in the milk produced by the sheeps and goats. Mozzarella cheese is considered to be the milk product with richest iodine concentration. Some of the probiotic milk products that contain high concentration of iodine include yoghurt, cheese, ice cream and butter milk, to mention a few. Moreover, the iodine concentration can vary depending on the type of the milk product and its derivative.
Foods fortified with iodine or Iodized Salt
Research claims that one can meet with the daily iodine requirement by the incorporation of iodized salt containing foods to the diet. Many countries have been producing iodized salt according to the national salt iodination standards as set by the WHO and various other organizations. Iodizing salt is considered as the essential source that helps to overcome iodine deficiency. It can be included in any dish and is extremely low in cost. UNICEF reports that around 66 percent households all utilizing iodized salt all across the world.
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