Before delving into the best iodine foods that help support thyroid function, let’s first take a closer look at exactly what iodine is, how it benefits your health, and how much you need each day.
What is iodine?
“Iodine is a trace element found in some foods and added to others. It is also available as a dietary supplement Nisha Giani, MDBoard Certified Endocrinologist with Paloma Health. Iodine is not found naturally in the body, which means that we must obtain it through dietary sources.
“Iodine is necessary for the thyroid gland to produce the thyroid hormones T4 and T3,” says Dr. Gianni. The pituitary gland in the brain releases thyroid stimulating hormone (TSH) when it detects that the thyroid hormones T4 and T3 are low. The cells in the thyroid gland produce T4 and T3 by combining iodine and Tyrosine, an amino acid. Once T4 and T3 are established, these hormones are distributed throughout the body to regulate metabolism”, in addition to supporting other vital functions as mentioned above.
Once again, iodine is a major player when it comes to all things thyroid health – Dr. Jayani explains that the cells in the thyroid gland are the only cells throughout the body that absorb this nutrient. “Without iodine, the thyroid gland cannot produce T4 and T3,” she repeats, and a deficiency of these hormones can eventually lead to hypothyroidism (also referred to as hypothyroidism). While Symptoms of hypothyroidism It can vary from person to person, and the most common ones include tiredness, lethargy, constipation, feeling cold, and dry skin.
How much iodine do you need?
“The recommended dietary allowance (RDA) for iodine is about 150 micrograms for adult men and women, and about 100 micrograms more for pregnant and breastfeeding women,” Jennifer Meng, MS, RD, LD, CDN, CNSCHe is a registered dietitian and founder Chelsea Nutrition.
To round your way up this RDA to support thyroid function—and thus your mood, energy levels, metabolism, and more—consider stocking Maeng’s list of approved iodine-rich foods below. Also, keep in mind that according to the National Institutes of Health, The tolerable upper intake level (UL) for iodine is 1,100 mcg for all adults.
The best iodine-containing foods according to the recommendations of a nutritionist
While seaweed is an excellent source of iodine, Maing notes that the exact amount of this all-important mineral varies depending on the type of seaweed you’re cooking with or her own. Kelp combo, which it says is “most commonly made in Japanese soup,” contains the highest amount of iodine at around 3,000 micrograms per gram. Keep in mind that this is much higher than the RDA for iodine.
“Cod contains 65 to 100 micrograms of iodine per three ounce serving,” Meng says. While she explains that the iodine content of cod varies based on a range of factors — including the region it was caught, whether the fish was wild-caught or farm-raised, and the fat it contains — cod is still a great choice. Load this essential mineral (like other types of lean fish and seafood).
You are lucky if you start your morning with Yogurt rich in probiotics (Or always go for the nightly cheese à la Liz Lemon), Maeng also mentions that dairy is the largest source of iodine in the Standard American Diet. However, the total iodine content of dairy products varies with different food sources and their respective fat content. “For every cup, milk can contain between 60 and 115 percent of the RDA for iodine, while regular yogurt contains about 50 percent,” Meng says. From there, she says the iodine content in cheese varies widely, even though cottage cheese contains more than 65 micrograms per cup.
4. Iodized salt
According to the Centers for Disease Control (CDC), Most Americans have a lot of sodium in their diets, it is recorded at 3,400 mcg while we should reach a maximum of 2,300 mcg. While the majority of this intake usually comes from processed and processed foods, if you’re going to be adding salt to your meals, aim to prioritize iodized salt when possible. “A quarter of a teaspoon of iodized salt contains approximately 70 micrograms of iodine,” says Meng, who works out over half the recommended daily intake of this micronutrient. Since excess salt and sodium are linked to many adverse health conditions, she advises using a light hand when eating your food and not overeating with the sole purpose of increasing your iodine intake.
“Shrimp is a good source of iodine because, like other fish, they can absorb iodine that is naturally present in seawater,” says Ming. She adds that a three-ounce serving of shrimp contains about 35 micrograms of iodine, plus other essential nutrients like selenium, phosphorous and vitamin B12.
Whether you prefer scrambled eggs, poached, poached, or otherwise prepared, you’ll be happy to know that they’re a good source of iodine at about 25 micrograms each. However, an egg white omelet won’t pack the same punch, because “the majority of that iodine is from the egg yolk,” says Meng.
While prunes are known to be an excellent source of fiber, Maeng also says they’re a good vegetarian source of iodine. (In other words, This dried fruit is on hand Especially for people who eat plants, as well as people who are supportive.) “Five prunes contain about 15 mcg of iodine, and they also have a lot of iron, vitamin K, vitamin A, and potassium,” says Maeng.