In this article, we will also discuss “The most important health benefits of iodine”, the most important iodine rich foods and the natural sources of food in which iodine is abundant?
Iodine is a mineral that plays a crucial role in the formation of the primary thyroid hormone.
And lack of iodine leads to an enlarged thyroid gland and health problems that you need to take care of. On the other hand, excess iodine is not absorbed by the body and can also cause goitre.
23 Best Iodine Rich Foods:
The most important iodine rich foods and best foods rich in iodine or iodine rich foods.
1) Baked potatoes.
Baked potatoes are better than mashed potatoes because of their ability to preserve most of the important nutrients they contain, including fibre, vitamins, and potassium that are abundant in the skin.
Eating one medium-sized baked potato provides you with about 60 micrograms of iodine = 40% of the recommended daily value of iodine and 161 calories.
It contains high amounts of calcium, vitamin D, and many other important nutrients, including essential mineral iodine and the major source of iodine rich foods. Eating one cup of milk provides you with about 56 micrograms or about 37% of the recommended daily value of iodine and 98 calories.
3) Dried seaweed.
Each quarter ounce of it contains 4,500 micrograms of iodine, equivalent to 3000% of the recommended daily value and 18 calories.
Is the thickness of the wet, delicious, low in fat and calories and rich in many important nutrients including protein, calcium, magnesium, potassium and vitamin E . Eating 3 ounces of it provides your body with 99 micrograms of iodine, equivalent to 66% of the RDA and 89 calories.
5) Salt packed with iodine.
It is a crystal consisting of two main components: sodium and chloride, in addition to iodine. Eating 1 gram of salt provides you with 77 micrograms of iodine, which equals 51% of the recommended daily value and 0 calories.
Unlike its richness in proteins and calcium, it is also rich in iodine, so consuming 3 ounces of shrimp gives you 35 micrograms of iodine = 23% of the recommended daily value and 84 calories.
7) Grilled turkey breast.
As well as rich in B vitamins, potassium and phosphorous, you eat 3 ounces of roast turkey breasts that provide you with 34 micrograms of iodine, or about 23% of the recommended daily value and 78 calories.
8) Dried plum.
It is rich in all vitamins A and K, nutrients, minerals, and essential fibers necessary for the health of your body, besides, eating 5 plums provides you with about 13 micrograms of iodine = 9% of the recommended daily value and 120 calories.
9) Marine white beans.
It contains a respectable amount of protein, copper, potassium, calcium, folate, and iodine. Eating 1/2 cup of it provides you with 32 micrograms of iodine, which is equivalent to 21% of the recommended daily value and 128 calories.
10) Canned tuna in oil.
Rich in protein, vitamin D, and iron, as well as containing more iodine than canned foods in water, eating three ounces of them provides you with 17 micrograms of iodine, or 11% of the recommended daily value of iodine and 99 calories.
11) Boiled eggs.
It is characterized by containing high amounts of vitamin A, (D), zinc, calcium, and antioxidants, so eating one large egg provides you with 12 micrograms of iodine = 9% of the recommended daily value and 78 calories.
Eating one cup of regular yoghurt will provide you with 154 micrograms, or about 58% of the recommended daily value of iodine and 154 calories.
Many people do not realize that bananas contain iodine other than potassium. Each medium-sized one gives you about 3 micrograms of basic iodine, which equals 2% of the recommended daily value of iodine and 12 calories.
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Each cup provides you with 13 micrograms of yo or 9% of what the average person needs daily and 46 calories.
15) Canned corn.
Each half cup of canned corn provides your body with 14 micrograms of iodine, equivalent to 9% of the recommended daily value of iodine and 67 calories.
Eating 100 g of it provides you with 100 micrograms of iodine, or about 67% of the recommended daily value of iodine, and 98 calories.
17) Cheddar cheese.
An ounce of cheddar cheese provides you with 12 micrograms of iodine, equivalent to 8% of the recommended daily value of iodine and 452 calories.
It is distinguished by the fact that it contains high amounts of vitamin C, K as well as fiber, in addition to that it is considered an excellent source of iodine. Every four ounces of it gives you 400 micrograms of iodine, about 267% of the recommended daily value of iodine and 52 calories.
19) White bread.
Two slices of white bread provide you with 45 micrograms of iodine or 30% of the recommended daily value of iodine and 132 calories.
20) Green beans.
Rich it with vitamins C, potassium, and folate, in addition to that each half cup of them contains 3 micrograms of iodine. This is only sufficient for the net i.e. 2% of the recommended daily value and 16 calories.
21) Vegetables and seaweed.
Each kelp contains about 2000 micrograms of iodine.
It contains high levels of vitamins, minerals, bromelain, as well as anti-inflammatory enzymes that are effective in treating the autoimmune disorder and lowering blood pressure levels.
It is one of the best sources of iodine for vegetarians as well as it contains high levels of antioxidants, vitamins, and other nutrients.
Prevention for Iodine Deficiency
To improve iodine levels naturally, you can:
1- Eat the most organic food and wash all fruits and vegetables well before using them in water.
2- Avoid using plastic plates and cups.
3- Stop drinking soft drinks and drink purified water instead.
4- Use personal care products that are free of chemicals as much as possible.