Foods That Are Rich In Iodine

Monday, March 18, 2019

A very important mineral for your health and body, iodine should be an important part of your diet. The thyroid glands in your body produce thyroid hormones which have a number of responsibilities inside the body. The ideal recommended intake of iodine is 150 mcg each day for adults and it is slightly higher for pregnant women. However, the majority of the population is at risk of deficiency and the ones who live away from the ocean, tend to have a higher deficiency of iodine. There are a number of health troubles that iodine deficiency can lead to. This includes swelling of the thyroid gland which can lead to weight gain, fatigue and muscle weakness. Here are the top food sources which are rich in iodine and can prevent a deficiency. 

An ideal source of vitamins, antioxidants, and minerals, seaweed is low on calories. It is a natural source of iodine and has three main types which include wakame, kombu kelp, and nori. Wakame is a brown seaweed which has a sweet flavor. It is used to prepare miso soup and the amount of iodine in wakame seaweed is dependent on the place where it is grown. Kombu kelp is a brown seaweed which is sold in the form of fine powder or dried. It is used to make the Japanese soup stock which is known as dashi. Kombu has the highest amount of iodine as compared to any other species of seaweed. It provides about 2000% of the daily intake which is recommended for adults and has a number of iodine benefits. Nori is a red seaweed which has a lower iodine content. It is used in sushi rolls and has about 29% of the daily recommended intake.

A versatile fish, cod has a delicate texture and a mild flavor. It is low in calories and fat but offers a wide range of nutrients and minerals which include iodine. It has about 66% of the daily recommended amount of iodine present and can vary based on where the fish was raised and caught. 

A major source of iodine, dairy products are easily available everywhere. One cup of milk can provide about 112% of the daily recommended amount of iodine. Even yogurt is a good source of iodine and one cup can provide half of the daily recommended amount. One of the best sources of iodine is cottage cheese which provides about 65 mcg. 

Iodized salt
It is advisable to eat iodized salt in your diet. There is about 71 mcg of iodine in one-fourth teaspoon of iodized salt. Salt contains sodium and it seems to raise blood pressure in people but it is essential for the human body. Iodine intake across the US has declined lately and this has led to the deficiency of iodine in people. 

Shrimp is seafood which is low in calorie and high in protein. It is an excellent source of iodine and provides nutrients like phosphorus, vitamin B12, and selenium. About three ounces of shrimp can provide approximately 23 percent of the daily value of iodine recommended for adults. 

A low calorie, iodine-rich, and high protein food, tuna is also an ideal source of iron, potassium and B vitamins. It is a good source of omega 3 fatty acids which can lower the risk of heart diseases and offers a higher amount of iodine. 

Eggs are a high source of iodine and they carry less than 100 calories. One egg can provide enough source of protein, vitamins, healthy fats and minerals. Most of the nutrients including iodine come from the yolk. Egg yolks have chicken feed which makes them an ideal source of iodine. One large egg can carry 24 mcg of iodine which is about 16% of the daily recommended value. 

Iodine is very important for the human body and it is found through foods which are rich in it. A lot of people across the world suffer from iodine deficiency and this leads to a number of illnesses and health troubles. Pregnant women need to ensure that they have enough iodine on a daily basis. Most table salt is iodized and it provides an easy way to add iodine in your meals. It is advisable to include these foods into your daily diet and try to maximize the consumption of those items which are rich in nutrients, minerals, and iodine. Make healthy eating choices and improve your health and wellbeing. 

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