Iodine is an essential mineral you must get from your diet. Interestingly, your thyroid gland needs it to produce thyroid hormones, which have many important responsibilities in your body. The recommended daily intake of iodine is 150 mcg per day for most adults. For women who are pregnant or lactating, the requirement is higher by 100 mcg per day.
Based on the latest survey conducted by FNRI-DOST, 3 out of 10 (34.3%) lactating women suffer from Iodine Deficiency, which is already of public health significance according to the WHO Cut-off of less than 20%.
Iodine deficiency can lead to swelling of the thyroid gland, known as goiter, and hypothyroidism, which can cause fatigue, muscle weakness and weight gain among adults; cretinism and low IQ among children.
While there are numerous existing interventions to address these iodine deficiency disorders, individual diet still plays a major role in its prevention.
Here are the 9 iodine-rich food sources that can help prevent iodine deficiency.
1. Seaweed. Seaweed is an excellent source of iodine. However, the amount it contains depends on the species. Kombu kelp offers the highest amount of iodine, with some varieties containing nearly 2,000% of the daily value in one gram.
2. Codfish or Bakalaw. Codfish or Bakalaw 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. The amount of iodine in codfish can vary slightly depending on whether the fish was farm-raised or wild-caught, as well as the region where the fish was caught. In general, higher amounts of iodine are found in fish low in fat compared to fatty fish. For instance, a lean fish like codfish can provide up to 66% of the daily requirement.
3. Dairy. Dairy products can be a good source of iodine. 1 cup of milk can provide 59–112% of the recommended daily amount of iodine. Yogurt is also a good dairy source of iodine. One cup of plain yogurt provides approximately half of the daily recommended amount. The amount of iodine in cheese varies depending on the type. Cottage cheese is one of the best sources of iodine. One cup of cottage cheese provides 65 mcg, while one ounce of cheddar cheese provides about 12 mcg.
4. Iodized Salt. The addition of iodine in table salt began in the early 1920s to help decrease the occurrence of goiters or swelling of the thyroid gland. There is approximately 71 mcg of iodine in 1/4 teaspoon of iodized salt, which is 47% of the daily recommended intake. These days, iodized salt are already commonly sold in sari-sari stores and public markets and not just in grocery stores. Adding 1/2 teaspoon of iodized salt in your daily diet will provide enough iodine to prevent iodine deficiency.
5. 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. However, the majority of these nutrients, including iodine, come from the yolk. Egg yolks are a good source of iodine. On average, one large egg contains 24 mcg of iodine, or 16% of the daily value.
6. Lima Beans or Patani. Lima beans or Patani are a good source of fiber, magnesium and folate, making them a heart-healthy choice. They are also a relatively good vegetarian or vegan source of iodine. On average, one cup of cooked lima beans contains 16 mcg of iodine, or 10% of the daily value.
7. Tuna. 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 codfish. However, tuna is still a relatively good source of iodine, as three ounces or 85 grams provide 17 mcg, or about 11% of the recommended daily intake.
8. Shrimp. Shrimp is a low-calorie, protein-rich seafood that is a very good source of iodine. 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. Three ounces or 85 grams of shrimp contain about 35 mcg of iodine, or 23% of the daily recommended intake.
9. Prunes. Prunes are plums that have been dried. Prunes are a good vegetarian or vegan source of iodine. Five prunes provide 13 mcg of iodine, or about 9% of the daily value. 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 these nutrients, they may help improve heart health, decrease the risk of colon cancer and even help manage weight by decreasing appetite.
