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2011-12-09 16:41:34
Iodine is an essential trace mineral crucial in the functioning of the thyroid
gland, an organ that stores the minerals needed for the synthesis of our
thyroid hormones. It is important to get adequate amounts of iodine in your
diet to ensure the proper functioning of the this vital gland which controls
much of our metabolism, detoxification, growth and development.
Research has shown that a lack of iodine foods in your diet may lead to
enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune
system, slow metabolism, autism, weight gain and possibly even mental states
such as anxiety and depression.
The good news is that there are many popular foods with iodine, all of which
are easy to incorporate into your daily diet.
The Recommended Daily Allowance (RDA) for iodine is 150 micrograms daily for
everybody over the age of 14. The RDA for children ages 1-8 is 90/mcg every
day, ages 9-13 is 120/mcg every day. If you re pregnant or breastfeeding, it is
recommended that you get 290/mcg every day.
The following list will discuss the top foods with iodine.
1. Sea vegetables
Iodine Foods - Kelp
The ocean hosts the largest storehouse for iodine foods, including Kelp, Arame,
Hiziki, Kombu, and Wakame. Kelp has the highest amount of iodine on the planet
and one serving offers 4 times more than a daily minimum requirement. 1
tablespoon of Kelp contains about 2000/mcg of iodine, 1 tablespoon of Arame
contains about 730/mcg of iodine, 1 tablespoon of Hiziki contains about 780/mcg
of iodine, 1 one inch piece of Kombu contains about 1450/mcg of iodine, 1
tablespoon of Wakame contains about 80/mcg of iodine. I recommend sprinkling
them in soups or on salads.
2. Cranberries
Iodine Foods - Cranberries
This antioxidant rich fruit is another great source of iodine. About 4 ounces
of cranberries contain approximately 400/mcg of iodine. I would recommend
buying fresh organic berries or juice. If you buy cranberry juice from the
store, be cautious of how much sugar is in it.
3. Organic Yogurt
Probiotic Foods - Yougurt
A natural probiotic, yogurt is an excellent iodine food you should add to your
diet. One serving holds more than half of your daily needs. 1 cup contains
approximately 90/mcg of iodine. Other than yogurt, here is a list of probiotic
foods you should think about incorporating into your diet for added health
benefits.
Navy Beans with Iodine
4. Organic Navy Beans
Many beans are a great food source of iodine, but navy beans may top the list.
Just 1/2 cup of these beans contain about 32/mcg of iodine. Beans aren t just
an iodine food, they are also incredibly high in fiber.
Organic Strawberry
5. Organic Strawberries
This tasty red fruit packs up to 10% of our daily iodine needs in a single
serving. 1 cup of fresh strawberries has approximately 13/mcg of iodine. Try
buying fresh, organic strawberries from your local farmer s market.
6. Himalayan Crystal Salt
Himalayan Salt Benefits
This form of salt, also known as gray salt, is an excellent source of
naturally-occuring iodine. While many types of table salt are iodine-enriched,
they are also stripped of all their natural health properties, and are
chemically processed. Just one gram of himalayan salt contains approximately
500/mcg of iodine.
Dairy Products
7. Dairy products
Milk and cheese are good sources of iodine, with one cup of milk holding around
55/mcg. To avoid many of the negative digestive effects of eating cow s milk
and cheese, I personally would recommend opting for raw organic goat s milk and
goat s cheese; a healthier alternative for extracting iodine from dairy.
8. Potatoes
Potatoes High in Iodine
The common potato is an easy addition to most meals, and is one of the richest
sources of iodine in the vegetable kingdom. With the skin, one medium-sized
baked potato holds 60/mcg of iodine.