High in Iodine: 5 Foods to Work into Your Diet
May 11 2016

Food High in Iodine

Believe it or not, humble iodine is one of the most important bodily nutrients. Unfortunately, many of us aren’t getting the recommended allotment of iodine, which can lead to all sorts of poor health outcomes, including breast cancer. Proper iodine intake can also help protect your thyroid, detoxify your body and rejuvenate your skin.

Now that you know how important it is, it’s crucial you start upping your iodine intake today. Choose whole, fresh foods to provide your source of iodine, as processed foods don’t contribute iodine as effectively and can even interrupt your body’s uptake of this vital nutrient. So without further ado, here are 5 foods that should.

1. Sea Vegetables

Although you probably don’t look to the ocean when it comes time to gather your veggies, you should. Sea vegetables like kombu, kelp and wakame are each a great source of iodine, and have some of the highest contents of this nutrient (up to 500 percent of your daily value in a single serving). However, even the more commonly consumed nori (the thin sheets used in sushi) will do the trick in a pinch.

2. Seafood

Several types of seafood contain high amounts of iodine, including scallops (90 percent of daily value), cod (80 percent), shrimp (31 percent), sardines (24 percent), salmon (21 percent) and tuna (15 percent). Since some of these animals also contain high amounts of toxins, which tend to concentrate higher up in the food chain, it’s best to vary your intake from multiple sources.

3. Milk

Believe it or not, this staple of childhood is actually an excellent source of iodine. A single cup contains 37 percent of the recommended daily value, so next time you pour that bowl of cereal, we recommend topping it with some good old-fashioned cow’s milk.

4. Prunes

While prunes can’t fulfill your daily value of iodine on their own the way seaweed or seafood can, they can help you plug the gaps and counteract natural deficiencies. A serving of five prunes contains the equivalent of nine percent of your daily value of iodine, and make a great energy-boosting snack for before or after a workout. They also contain a multitude of other nutrients, such as vitamin A, vitamin K, boron and fiber.

5. Baked Potatoes

Don’t worry, eating iodine doesn’t have to be all seafood and veggies. If you’re a meat-and-potatoes guy or gal, we’ve got good news for you: Russet potatoes are an excellent source of iodine. Just make sure when you eat them to bake them first, then consume the entire potato. Most of the good stuff (including fiber, potassium and other nutrients) is contained in the skin, so don’t skip it!

The truth is, it’s not that hard to work more of this vital nutrient into your diet. Just start incorporating more of these foods into your daily rotation, and you might be surprised by how easy it is to up your intake and start living a longer, healthier life today.

Our team doesn’t produce the items listed here, but we do produce iodine derivatives for professionals in the medical, surgical and livestock industries. For more information, contact us today.


Additional Iodine Reading

Infographic: How You Consume Iodine

6 Little-Known Health Uses for Iodine

Infographic: Common Iodide Sources and Uses

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