Do you get enough iodine in your daily diet? The National Institute of Health recommends that the average adult get 150 micrograms per day, and that pregnant women get 220.
This amount is intended to help with thyroid health, as your thyroid uses iodine to make hormones. Iodine deficiency can result in goiters, fatigue, and other health issues.
But what foods have iodine? Read on to discover five excellent sources of iodine.
1. Yogurt
Among the numerous iodine benefits are increased energy and improved cognitive function. Iodine can also reduce the painful symptoms of fibrocystic breast disease. So, which iodine-rich foods should you try?
Yogurt is one great option that’s also high in protein and can be good for your overall digestive health. Eating just one cup of plain, low-fat yogurt can give you 75 mcg of iodine. That’s half of the daily recommended amount in just one item.
2. What Foods Have Iodine? Cheese
Besides yogurt, cheese is another dairy item that is high in iodine. Cottage cheese, in particular, is a food with iodine. You can find 65 mcg of iodine in just one cup of cottage cheese.
Whether it’s on a sandwich or served with crackers, one ounce of cheddar can contain 12 mcg of iodine. That makes it an easy thing to regularly eat to incorporate more iodine into your diet.
3. Fish and Shrimp
What foods have iodine? In general, seafood ranks among the foods high in iodine. Three ounces of baked cod, for example, can contain 99 mcg.
Tuna and shrimp are two other iodine-rich foods. Along with being a good source of iodine, tuna is also low in calories and high in iron and potassium. Three ounces of shrimp, meanwhile, can add 35 mcg to your diet.
Along with being low in calories, sardines are also rich in iodine. Cod is another good seafood option if you’re trying to meet your daily recommendation amount of iodine.
4. Eggs
Along with being an excellent source of protein and healthy fats, eggs are another food with iodine. One large egg offers 24 mcg. That means you can start getting the iodine you need at breakfast.
The yolk, in particular, is where you’ll find the bulk of the iodine in eggs.
5. Seaweed
Seaweed can be another recommended source of iodine to add to your daily diet. Although the amount of iodine in seaweed can vary, in general, kelp, nori, kombu, and wakame are good types of seaweed to try.
To incorporate seaweed into your diet, you could eat more sushi, try seaweed chips, or add it into things like soups and salads.
Add Food With Iodine to Your Diet
From improving your thyroid health to increasing your energy and cognitive function, there are a variety of reasons it’s important to get enough iodine in your diet.
But what foods have iodine? Along with yogurt, eggs, and cheese, seafood is another excellent source of iodine that’s easy to work into your regular diet.
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