The following are the best options if you are looking for foods high in iodine. Not to mention, they are easy to find in the market and come with other associated health benefits:
1. Seaweed
Seaweed is one of the best sources of gaining natural iodine and is also low in calories. It contains high amounts of vitamins, antioxidants and minerals. Also, it provides the body with 232 micrograms of nutrients in just one serving.
2. Halibut
You can gain 21 micrograms of iodine in one serving by adding Halibut to your daily diet. Though this amount is less than you can gain from all the other fishes, it still serves as a good source to gain the nutrients naturally.
3. Cod
Another rich source to mention in this iodine-rich foods list is Cod. It is very high in this particular mineral. You can gain 158 micrograms of iodine or 3 ounces in one serving. However, this amount may vary depending on whether you have a wild-caught or farm-raised fish. Usually, they are white in texture and mild in flavour.
4. Crab
Consuming crab can provide you with 26 to 50 micrograms of iodine in one serving of 100 grams. You may be wondering that this is a low count. However, you also get to source other types of essential nutrients. It is rich in B12, Zinc, and Selenium. Also, it provides you with lots of protein.
5. Pollock
Pollock belongs to the family of Cod and is largely available in North Pacific waters. By consuming 120 grams of this fish, you can gain 65 micrograms of iodine. Apart from this, you will also be sourcing other essential nutrients in the body, including niacin, selenium, omega-3 fatty acid and phosphorus. Thus, helping you to maintain a better nervous and immune system.
6. Squid
This is the best food for iodine if you are looking to gain other important nutrients along with it like Vitamin C, calcium, iron and omega 3 fatty acids. It allows you to gain 65 micrograms of the compound in one serving.
7. Tuna
Tuna comes under the fattier fish category when compared to other fishes. This is also why it contains less iodine. However, you can still gain 17 micrograms per serving by consuming it, which is a decent amount. Another advantage of adding this particular food to your diet is it is easily available and affordable.
8. Scallops
Scallops are another great natural source to gain iodine. It provides 135 micrograms of the compound in a serving. Also, it helps maintain a better central nervous system and heart health.
9. Milk
Milk is a good option if you are looking for easily available iodine-enriched foods. By drinking one non-fat cup of milk, you can gain an average of 85 micrograms of iodine. However, there are many factors that may influence this average, like the season, milk yield, whether any iodine-containing disinfectant was used in the production process, etc.
10. Greek Yoghurt
There are other dairy products like Greek yoghurt, which can serve as a good natural source of iodine. By consuming one cup of plain Greek yoghurt, you can gain 116 micrograms of the compound.
11. Cheese
Cheese is another good option if you want to increase the amount of iodine in your daily diet. On average, if you consume 100 grams of cheese, you will gain 37.5 micrograms of iodine. However, the concentration may vary depending on the cheese you choose. For example, cottage cheese is the best one providing you with 65 micrograms of iodine, while cheddar cheese only provides 12 micrograms of the compound.
12. Iodized Salt
This is probably the most popular and plentiful option among other foods containing iodine. By just having one-fourth teaspoon of this salt, you can gain 71 micrograms of iodine. This also means that half of the teaspoon will fulfil the RDI target.
People have been using iodine salt since the early 1920s, when it helped reduce the cases of goitre and swelling of the thyroid glands. However, this was reduced later after health organisations propagated to limit sodium intake.
13. Eggs
Eggs, one of the most common breakfast foods, are also a good source of iodine, especially the yellow part of it. By eating one large egg, you are sourcing your body 26 micrograms of iodine, healthy fats, lean protein, vitamins and minerals. However, you must consider that since egg yolks are chicken feed, the amount of iodine in them may fluctuate.