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
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
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
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.
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.
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 Crstal Salt
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.
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
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.
Taking Iodine Supplements
If you’re not a fan of the iodine foods listed above, then you can always take an iodine supplement. There are many different
types of iodine supplements
on the market, so knowing the differences between each is wise. I
personally recommend taking a transformative nano-colloidal detoxified
nascent iodine supplement, which the body is able to rapidly turn into its own effective mineral iodides for absorption throughout the body.
Do you have any other favorite foods with iodine? If so, please leave a comment down below.
~Dr. G
More Healthy Foods:
