Before delving into top foods that contain iodine to help support thyroid function, first find out exactly what iodine is, how it helps your health, and how much you need each day. Let’s take a closer look.
What is iodine?
“Iodine is a trace element found in some foods and added to other foods. It can also be used as a dietary supplement,” said Dr. Nisha Jayani, MD, a board-certified endocrine specialist at Paloma Health. Iodine does not occur naturally in the body. In other words, it is essential to get it from the diet.
“The thyroid gland needs iodine to produce the thyroid hormones T4 and T3,” says Dr. Jayani. “When the pituitary gland of the brain detects low levels of thyroid hormones T4 and T3, it releases thyroid-stimulating hormone (TSH). Thyroid cells release T4 and T3 by combining iodine with the amino acid tyrosine. Produces. Once T4 and T3 are created, these hormones are distributed throughout the body to regulate metabolism, “as well as supporting other important functions as described above.
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Again, iodine plays an important role in everything related to thyroid health. Jayani explains that the cells of the thyroid gland are the only cells in the body that absorb this nutrient. “Without iodine, the thyroid gland cannot produce T4 and T3,” she repeats. A deficiency of these hormones can ultimately lead to hypothyroidism (also known as hypothyroidism). Symptoms of hypothyroidism vary from person to person, but the most common symptoms include fatigue, lethargy, constipation, coldness, and dry skin.
How much iodine do you need?
“The recommended nutritional requirement (RDA) for iodine is about 150 mcg for adult men and women and about 100 mcg for pregnant and lactating women,” said registered dietitian Jennifer Maeng, MS, RD, LD, CDN. CNSC says. Founder of Chelsea Nutrition.
To approach this RDA to support thyroid function and support mood, energy levels, metabolism, etc., consider purchasing the Maeng-approved list of iodine-rich foods below. Also note, according to the National Institutes of Health, the maximum acceptable intake of iodine (UL) is 1,100 mcg for all adults.
The best foods that contain iodine, as recommended by nutritionists
1. Seaweed
Seaweed is an excellent source of iodine, but Men states that the exact amount of this very important mineral depends on the type and type of seaweed you cook. “Most commonly used to make Japanese soup,” she says, kelp kelp contains the highest amount of about 3,000 mcg of iodine per gram. Keep in mind that this far exceeds the RDA of iodine.
2. Tara
“Cod contains 65-100 mcg of iodine per 3 ounces,” says Maeng. She explains that the iodine content of cod depends on a variety of factors, including the area in which it was captured, whether the fish were caught in the wild or farmed, and the fat content, but cod remains a good choice. is. Load this essential mineral (as well as other types of lean fish and seafood).
3. Dairy products
If you start your morning with probiotic-rich yogurt (or always work on Liz Lemon’s night cheese), you’re in luck. Maeng states that dairy products are the largest source of iodine in the standard American diet. That said, the total iodine content of dairy products depends on different food sources and their fat content. “Milk can contain 60-115% of the RDA of iodine per cup, while plain yogurt contains about 50%,” says Maeng. From there, cottage cheese is most packed at 65 mcg per cup, but the iodine content of the cheese varies the most, she says.
4. Iodized salt
According to the Centers for Disease Control and Prevention (CDC), most Americans have too much sodium in their diet and clock in at an average of 3,400 mcg, but in reality it should be maximal at 2,300 mcg. Most of this intake is usually from processed and cooked foods, but when adding salt to your diet, aim to prioritize iodine-added salts when possible. “1/4 teaspoon of iodine-added salt contains about 70 mcg of iodine,” says Maeng. This is just under half the RDA of this micronutrient. Excess salt and sodium are associated with some harmful health conditions, so she uses light hands when spinning your food and for the sole purpose of increasing your iodine intake. I advise you not to go outboard.
5. Shrimp
“Shrimp, like any other fish, is a great source of iodine because it can absorb the iodine that is naturally found in seawater,” says Men. She adds that 3 ounces of shrimp contain about 35 mcg of iodine, as well as other essential nutrients such as selenium, phosphorus, and vitamin B12.
6. Egg
Whether you prefer scrambled eggs, boiled eggs, poached eggs, or any other recipe, you’ll be delighted to know that each is a good source of iodine, about 25 mcg. However, “most of this iodine comes from egg yolk,” so egg white omelettes don’t pack the same punch, Men says.
7. Prunes
Prunes are known to be a good source of dietary fiber, but Men also states that prunes are a good source of iodine for vegans. (In other words, these dried fruits are especially useful for those who have a plant-based diet or are backed up.) “Five prunes contain about 15 mcg of iodine, iron and vitamins. “K, Vitamin A and Potassium,” says Men.
