Iodine makes up the principal element in the body by maintaining the normal production of thyroid hormones through thyroid gland. Recommended dietary intake of iodine maintains normal thyroid gland function, which takes part in regulating detoxification, cellular metabolism, calcium homeostasis, and growth of the body. When sufficient amount of iodine is not taken then it could lead to fatigue, lethargy, autism, iron deficiency, hypothyroidism associated with goiter (enlargement of thyroid gland), weight gain, reduced metabolic rate, anxiety, and impaired immune function. Hence, adequate intake of iodine plays an important role in regulating thyroid gland function. Here is a brief outline about iodine rich foods that helps to modulate thyroid function, thus preventing thyroid disorders.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
Watercress
Watercress is considered as an oldest leafy vegetable that has been consumed by the humans since olden times. An abundant iodine source that is used to garnish foods includes watercress sprigs. Watercress not only contains iodine, but it also contains various nutrients such as vitamin K, beta carotene, vitamin C, calcium, B vitamins, magnesium and potassium. Moreover, watercress is a best plant source that is abundant in iodine and it is hence, a preferred choice for those on a vegan diet.
Sea Vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
Similar to eggs, the milk products can contain varying levels of iodine depending upon the daily iodine intake by the cow. It has been claimed by the research studies that the milk iodine level can vary in different seasons. This is because the iodine content of milk produced by a cow during winter is higher during winter when compared to the milk produced by a cow during summer. On an average, the iodine concentration in a cup of cow milk is estimated to be around 58 and 116 mcg. It has been reported that the iodine concentration is higher in the milk produced by the sheeps and goats. Mozzarella cheese is considered to be the milk product with richest iodine concentration. Some of the probiotic milk products that contain high concentration of iodine include yoghurt, cheese, ice cream and butter milk, to mention a few. Moreover, the iodine concentration can vary depending on the type of the milk product and its derivative.
Foods fortified with iodine or iodized salt
Research claims that one can meet with the daily iodine requirement by the incorporation of iodized salt containing foods to the diet. Many countries have been producing iodized salt according to the national salt iodination standards as set by the WHO and various other organizations. Iodizing salt is considered as the essential source that helps to overcome iodine deficiency. It can be included in any dish and is extremely low in cost. UNICEF reports that around 66 percent households all utilizing iodized salt all across the world.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
Watercress
Watercress is considered as an oldest leafy vegetable that has been consumed by the humans since olden times. An abundant iodine source that is used to garnish foods includes watercress sprigs. Watercress not only contains iodine, but it also contains various nutrients such as vitamin K, beta carotene, vitamin C, calcium, B vitamins, magnesium and potassium. Moreover, watercress is a best plant source that is abundant in iodine and it is hence, a preferred choice for those on a vegan diet.
Sea Vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
Similar to eggs, the milk products can contain varying levels of iodine depending upon the daily iodine intake by the cow. It has been claimed by the research studies that the milk iodine level can vary in different seasons. This is because the iodine content of milk produced by a cow during winter is higher during winter when compared to the milk produced by a cow during summer. On an average, the iodine concentration in a cup of cow milk is estimated to be around 58 and 116 mcg. It has been reported that the iodine concentration is higher in the milk produced by the sheeps and goats. Mozzarella cheese is considered to be the milk product with richest iodine concentration. Some of the probiotic milk products that contain high concentration of iodine include yoghurt, cheese, ice cream and butter milk, to mention a few. Moreover, the iodine concentration can vary depending on the type of the milk product and its derivative.
Foods fortified with iodine or iodized salt
Research claims that one can meet with the daily iodine requirement by the incorporation of iodized salt containing foods to the diet. Many countries have been producing iodized salt according to the national salt iodination standards as set by the WHO and various other organizations. Iodizing salt is considered as the essential source that helps to overcome iodine deficiency. It can be included in any dish and is extremely low in cost. UNICEF reports that around 66 percent households all utilizing iodized salt all across the world.
About the Author:
As the founder of Biosanes Nutrition Faryn Clark enjoys bringing healthy information and facts towards masses. Do you want to understand more about this article along with health-related good tips. take a look here
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