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- Seaweed. Hands down, seaweed is the best source of iodine available. A 10 gram serving of dried nori seaweed (the type of seaweed used in sushi) contains up to 232 mcg of iodine, more than 1.5 times the daily required minimum.
- Cod. Seafood in general is a great source of iodine, but cod is particularly healthy. A three-ounce serving of baked cod contains 158 mcg of iodine, which meets your daily minimum.
- Iodized Salt. Salt or table salt for human food use to which iodide has not been added shall bear the statement, "This salt does not supply iodide, a necessary nutrient."
- Nonfat Milk. Aside from seafood, dairy is one of the best iodine options available. An eight-ounce serving of nonfat cow’s milk contains 85 mcg of iodine, more than half of what you need daily.
- Greek Yogurt. Like milk, nonfat Greek yogurt is an excellent source of iodine. Because Greek yogurt is denser than milk, it has a higher concentration of iodine: up to 116 mcg per eight ounces.
- Oysters. Another great source of seafood iodine comes from oysters. Just three ounces of cooked oysters can provide up to 93 mcg of iodine, nearly two-thirds of what you need per day.
- Eggs. Animal sources of iodine are generally the richest sources available, and eggs are no exception. A single hard-boiled egg provides about 26 mcg of iodine.
- Enriched Bread. While bread on its own is rarely high in iodine, some manufacturers make it with “iodate dough conditioner.” These conditioners are added to enrich the bread, as with table salt.
- Liver. There are few foods that are as nutritionally dense as beef liver. A three-ounce serving of liver can provide 14 mcg of iodine along with the many other vitamins and nutrients it contains.
9 HEALTHY FOODS THAT ARE RICH IN IODINE
From healthline.com
Author Kaitlyn Berkheiser
- Seaweed. Share on Pinterest. Seaweed is a good source of antioxidants, vitamins and minerals. It’s also low in calories. Seaweed is one of the best natural sources of iodine.
- Cod. Cod is a versatile white fish that is delicate in texture and has a mild flavor. It is relatively low in fat and calories but offers a wide variety of minerals and nutrients, including iodine (6).
- Dairy. Dairy products are major sources of iodine, especially in American diets (12). The amount of iodine in milk and dairy differs greatly based on the iodine content in the cattle feed and the use of iodine-containing disinfectants during milking (13).
- Iodized Salt. Currently, both iodized and uniodized salt are sold in the United States. The addition of iodine in table salt began in the US in the early 1920s to help decrease the occurrence of goiters, or swelling of the thyroid gland (16).
- Shrimp. 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 (19).
- Tuna. Tuna is also a low-calorie, high-protein, iodine-rich food. Furthermore, it is a good source of potassium, iron and B vitamins (20). Tuna is also a good source of omega-3 fatty acids, which may lower your risk of heart disease (21).
- Eggs. Eggs are also a good source of iodine. For fewer than 100 calories, one whole egg provides a lean source of protein, healthy fats and a wide assortment of vitamins and minerals (23).
- Prunes. Prunes are plums that have been dried. Prunes are a good vegetarian or vegan source of iodine. Five dried prunes provide 13 mcg of iodine, or about 9% of the daily value (6).
- Lima Beans. 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 (28).
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ICLEAN MOUTHS
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