Iodine is an essential mineral that must be obtained through the diet, because the thyroid gland needs it to produce thyroid hormones, which have many important responsibilities in the body. healthline The body needs 150 micrograms per day for most adults. For women who are pregnant or breastfeeding, the requirements are higher. Iodine deficiency can lead to a swollen thyroid gland, known as goiter, and hypothyroidism, which can cause fatigue, muscle weakness and weight gain.
Rich sources of iodine
Seaweed is a good source of antioxidants, vitamins and minerals and is low in calories. Seaweed is one of the best natural sources of iodine. However, the amount can vary greatly based on the type of seaweed, the area in which it is grown and prepared..
Cod is a versatile white fish that is thin to the touch and with a mild flavor. It’s relatively low in fat and calories but offers a variety of minerals and nutrients, including iodine..
Dairy products are major sources of iodine, the amount of iodine in milk and dairy products varies greatly depending on the iodine content in livestock feed, one cup of milk can provide 59-112% of the recommended daily amount of iodine..
Yogurt is also a good source of iodine in dairy. One cup of regular yogurt provides nearly half of the recommended daily amount.
Cottage cheese is also one of the best sources of iodine. One cup of cheese provides 65 micrograms, while one ounce of cheddar cheese provides about 12 micrograms..
There are about 71 micrograms of iodine in 1/4 teaspoon of iodized salt, which is 47% of the recommended daily intake.
Shrimp is a low-calorie, high-protein seafood that is a very good source of iodine, along with essential nutrients such as a vitamin B12 Selenium and phosphorous .
Tuna is also a low-calorie food, rich in protein and rich in iodine. Moreover, it is a good source of potassium, iron and B vitamins. Tuna is also a good source of omega-3 fatty acids, which may reduce the risk of heart disease..
Fish that are high in fat provides less iodine. Since tuna is a fatter fish, the amount of iodine in tuna is less than that of smaller varieties of fish, such as cod.