Foods Rich in Iodine: Deficiency, Treatment, Daily Requirement

Iodine is an essential nutrient required by our body, it is generally required by thyroid gland to produce hormones. Iodine is also necessary for pregnant women as it helps in reducing the risk of various pregnancy complications and it helps in neurodevelopment of fetus during pregnancy. It is generally advised to consume 150 micro grams of Iodine per day for an adult to fulfill the requirements of the body. You can exceed the amount of Iodine taken by your body based on your requirements by adding foods rich in iodine in your diet.

What is Iodine?

Iodine is required for proper functioning of thyroid gland in our body and it helps in proper growth and development of our body. Iodine does not naturally occur in our body we have to intake our Iodine requirements and its important to know about the foods rich in iodine. A lot of animal foods and plant foods are great sources of Iodine.

Deficiency of Iodine also known as Goiter can cause you swelling on the throat, weakness, fatigue, dry scalp, weight gain and other pregnancy and menstrual disorders.

Importance of Iodine:

• Required by Thyroid Gland – Iodine is required by our thyroid gland to secrete hormone. Iodine also helps in promoting out thyroid health. Less iodine can result in enlargement of thyroid gland and thus our thyroid swells.
• Prevents various Thyroid Related Diseases – Iodine is required for promoting the health of our thyroid gland and thus it helps in treating and preventing various thyroid related disorders like Goiter and Thyroid Cancer.
• Prevents Cognitive Impairment – Iodine is required for Neurological Development in fetus or a newly born child. Iodine is necessary for improving the cognitive function during pregnancy for a healthy brain function.
• Treats Infections and Purifies Water – Iodine also functions as a disinfectant and thus it is helpful in killing bacteria and germs and it helps in treating various infections and also purifies water.
• Prevent various Pregnancy Complications and Menstrual Disorders.

Top 10 Foods Rich in Iodine:

• Cod Fish – Cod Fish is a great source of Iodine. 100 gm of Cod Fish can provide you about 116.5 micro grams of Iodine. About 129 gm of Cod can fulfill your daily requirements of Iodine.
  
• Iodized Salt – Iodized Salt is one of the most commonly consumed sources of Iodine. 1 Table spoon of Iodized Salt contains about 308 micro grams of Iodine. About ½ Table spoon of Iodized Salt can fulfill your daily requirements of Iodine.
  
• Tuna – Tuna is also a great sea food source of proteins, omega-3 and Iodine. 100 gm of Tuna can provide you about 20 micro grams of Iodine. About 750 gm of Tuna can fulfill your daily requirements of Iodine.
  
• Dried Seaweeds – Dried Seaweeds like Wakame, Nori and Kombu Kelp are the richest sources of Iodine. 1 Sheet or 1 gram of these seaweeds can provide you about 2980 micro grams of Iodine. About 0.05 gm of these seaweeds can fulfill your daily requirements of Iodine.
  
• Milk – Milk is one of the most commonly consumed sources of Iodine. 1 cup of Milk can provide you about 56 micro grams of Iodine. About 3 cups of Milk can fulfill your daily requirements of Iodine.
  
• Shrimps – Shrimps are also good sea food sources of Iodine. 100 gm of Shrimps contains about 41 micro grams of Iodine. About 366 gm of Shrimps can fulfill your daily requirements of Iodine.
  
• Beans – Beans like Navy Beans and Lima Beans are great sources of Iodine. 100 gm of these beans can provide you about 32 micro grams of Iodine. About 470 gm of these beans can fulfill your daily requirements of Iodine.
  
• Eggs – Eggs are one of the most commonly eaten sources of Iodine. 1 large egg contains about 8 micro grams of Iodine. About 19 eggs can fulfill your daily requirements of Iodine.
  
• Baked Potato – Baked Potato is a great vegan source of Iodine. 1 Baked Potato can provide you about 60 micro grams of Iodine. About 2 ½ Baked Potatoes can fulfill your daily requirements of Iodine.
  
• Low Fat Yogurt – Low Fat Yogurt is also a great vegetarian source of Iodine. 1 cup of low fat yogurt can provide you 75 micro grams of Iodine. About 2 cups of Low Fat Yogurt can fulfill your daily requirements of Iodine.
  

All the foods mentioned above are easily available, healthy and are great sources of Iodine. Iodine is an important nutrient for our body as it helps in proper functioning of thyroid gland and helps in secretion of hormones. It is also helpful in treating various thyroid related disorder and prevents various pregnancy complications. Please maintain a good amount of Iodine in your body for good health and better lifestyle.