Where to get iodine naturally

This is likely due to the push of major health organizations to restrict daily sodium intake to prevent or treat high blood pressure. Shrimp is a low-calorie, protein-rich seafood that is a very good source of iodine 6.

Additionally, shrimp provides key nutrients such as vitamin B12, selenium and phosphorus Shrimp and other seafood are good sources of iodine because they absorb some of the iodine that is naturally present in seawater Tuna is also a low-calorie, high-protein, iodine-rich food. Furthermore, it is a good source of potassium, iron and B vitamins Tuna is also a good source of omega-3 fatty acids , which may lower your risk of heart disease Fish higher in fat offer lower amounts of iodine.

Since tuna is a fattier fish, the amount of iodine found in tuna is lower than leaner fish varieties, such as cod For fewer than calories, one whole egg provides a lean source of protein, healthy fats and a wide assortment of vitamins and minerals However, the majority of these nutrients, including iodine, come from the yolk Egg yolks are a good source of iodine because it is added to chicken feed.

Yet since the content of iodine in chicken feed can vary, the amount found in eggs can also fluctuate 12 , Prunes are a good vegetarian or vegan source of iodine. Prunes are commonly known for helping relieve constipation. This is because of their high content of fiber and sorbitol, a type of sugar alcohol Prunes are high in many vitamins and nutrients, including vitamin K, vitamin A, potassium and iron Because of the nutrients prunes offer, they may help improve heart health, decrease the risk of colon cancer and even help manage weight by decreasing appetite 25 , 26 , Lima beans are commonly associated with the popular Native American dish succotash, which mixes lima beans and corn.

Lima beans are a good source of fiber, magnesium and folate, making them a heart-healthy choice Due to the variation of iodine in soil, irrigation water and fertilizers, the amount of iodine can vary in fruits and vegetables 6 , This is why many people around the world are at risk of developing a deficiency.

The foods highest in iodine include seaweed, dairy, tuna, shrimp and eggs. Additionally, most table salt has been iodized, providing an easy way to add iodine to your meals. An iodine deficiency can cause uncomfortable and even severe symptoms, which often resemble those of hypothyroidism. Dietary substances that interfere with thyroid metabolism can aggravate the effect of iodine deficiency, and they are termed goitrogens. Cruciferous vegetables, including cabbage, kale, caulifower, broccoli, turnips and rapeseed, contain glucosinolates ; their metabolites compete with iodine for thyroidal uptake.

Similarly, cassava, lima beans, linseed, sorghum and sweet potato contain cyanogenic glucosides ; these may be metabolized to thiocyanates that also compete with iodine for thyroidal uptake.

For example, linamarin is a thioglycoside found in cassava, a staple food in many developing counties. If cassava is not adequately soaked or cooked to remove the linamarin, it is hydrolysed in the gut to release cyanide, which is metabolized to thiocyanate. Cigarette smoking is associated with higher serum levels of thiocyanate which may compete with iodine for uptake into both the thyroid and the secretory epithelium of the lactating breast; smoking during the period of breastfeeding is associated with reduced iodine levels in breast milk.

Soy and millet contain flavonoids that may impair thyroid peroxidase activity. Use of soy-based formula without added iodine can produce goiter and hypothyroidism in infants, but in healthy adults, soy-based products appear to have negligible effects on thyroid function. Unclean drinking water may contain humic substances that block thyroidal iodination, and industrial pollutants, including resorcinol and phthalic acid may also be goitrogenic.

A gram g serving of Alaskan pollock provides around 67 mcg of iodine, which is about half of the RDI. It also contains omega-3 fatty acids, phosphorus, selenium, and niacin, which all contribute to immune and nervous system health.

Though crab contains less iodine than other seafood, it still provides 26—50 mcg in a g serving. Besides being a good source of protein, crab also contains many other essential nutrients. It provides selenium, B12, and zinc.

Scallops are a great source of iodine. They may also be beneficial for heart health and the central nervous system. Squid, commonly consumed as calamari, contains about 65 mcg per serving. It is also a good source of Vitamin C , iron, and calcium, and omega-3 fatty acids. Because tuna is a fattier fish than other varieties, it contains less iodine. However, at 17 mcg per 3 oz. Tuna is an accessible, relatively affordable source of iodine that people may find easier to add to their diet than some other seafood.

Dairy products are also a good source of iodine. Despite this, an abstract from a study states that the actual iodine concentration in milk products varies greatly. Factors influencing the total concentration include milk yield, season, and whether the farmer engages in teat-dipping with iodine-containing disinfectants. This means milk has a variable amount of iodine.

Certain types of cheese provide more iodine than others. However, on average, cheese contains Like other dairy products, yogurt is a good source of iodine. Just one cup of plain Greek yogurt provides up to mcg of iodine. Eggs — specifically egg yolks — are a good source of iodine. Typically, one large egg contains 26 mcg of iodine. It takes just over half a teaspoon of iodized salt to get the RDI of iodine. This is one of the most convenient and affordable ways to prevent iodine deficiency.

It is a particularly good source of iodine for people who follow plant-based diets, as plant foods are generally a poor source of iodine. However, high soy ingestion has been shown to interfere with radioactive iodine uptake in animal studies.

But remember, no milk or cream and no soy-based non-dairy creamer! Popcorn popped in vegetable oil or air popped, with non-iodized salt Black pepper, fresh or dried herbs and spices, all vegetable oils Sugar, jam, jelly, honey maple syrup Matzoh crackers.

Consult your doctor before discontinuing any red-colored medication or any medication containing iodine i. Avoid all herbal supplements especially when one is not sure how much iodine they contain.