Let's first take a closer look at what iodine is exactly, how it improves your health, and how much you need daily before we get into the best foods containing iodine that promote thyroid function.
Describe iodine.
Iodine, a trace element, is added to some meals and naturally occurs in others. Nisha Jayani, MD, a board-certified endocrinologist with Paloma Health, says it's also a dietary supplement. Iodine must be obtained from food sources because it does not occur naturally in the body.
The thyroid gland needs iodine to create the thyroid hormones T4 and T3, according to Dr. Jayani. "When the thyroid hormones T4 and T3 are low, the pituitary gland in the brain releases thyroid-stimulating hormone (TSH). Iodine and the amino acid tyrosine are combined by thyroid gland cells to form T4 and T3. After being produced, T4 and T3 are then dispersed throughout the body to assist the previously mentioned important processes and control metabolism.
Again, iodine is a crucial component when it comes to thyroid health; according to Dr. Jayani, the only cells in the body that can absorb this mineral are those found in the thyroid gland. She emphasizes that the thyroid gland cannot create T4 and T3 without iodine, and that a deficiency in these hormones can eventually result in hypothyroidism (also referred to as an underactive thyroid). The most typical hypothyroidism symptoms are fatigue, lethargy, constipation, feelings of coldness, and dry skin, however they might differ from person to person.
What dosage of iodine do you need?
"The recommended dietary allowance (RDA) for iodine is approximately 150 mcg for adult men and women, and approximately 100 mcg extra for pregnant and lactating women," says registered dietitian and Chelsea Nutrition founder Jennifer Maeng, MS, RD, LD, CDN, CNSC.
Consider stocking up on Maeng's recommended list of iodine-rich foods below to get closer to this RDA and support thyroid functioning, which supports your mood, energy levels, metabolism, and other bodily functions. Also, bear in mind that the acceptable upper intake level (UL) for iodine for all individuals is 1,100 mcg, as determined by the National Institutes for Health.
The best iodine-containing foods, as suggested by a dietician
1: Shrimp
Shrimp can absorb iodine that is naturally present in seawater, making them a healthy supply of the mineral, according to Maeng. She continues, saying that a three-ounce meal of shrimp will have about 35 mcg of iodine in addition to selenium, phosphorus, and vitamin B12.
2: Seaweed
Despite the fact that seaweed is a fantastic source of iodine, Maeng points out that the amount of this vital mineral depends on the particular variety of seaweed you're using. She claims that kombu kelp, which "is most frequently used to prepare Japanese soups," contains the greatest iodine per gram at about 3,000 mcg. The RDA for iodine is much lower than this, so keep that in mind.
3: the Prunes
Prunes are well known for being a great source of fiber, but according to Maeng, they're also a wonderful vegan supply of iodine. (Or, to put it another way, these dried fruits are very useful for vegans and those who are short on food.) In addition to having a significant amount of iron, vitamin K, vitamin A, and potassium, five prunes have roughly 15 mcg of iodine in them, according to Maeng.
4:Cod
According to Maeng, three ounces of cod include between 65 and 100 mcg of iodine. Although she notes that the iodine concentration of cod varies depending on a number of circumstances, such as the region in which it was collected, whether the fish was farm-raised or wild-caught, and its fat content, cod is still a fantastic choice to eat a lot of this crucial mineral (as are other types of lean fish and seafood).
5: Eggs
No matter how you like your eggs prepared—scrambled, hard-boiled, poached, etc.—you'll be happy to hear that they contain a respectable 25 mcg of iodine per serving. Egg white omelets won't have the same impact, though, because "the majority of this iodine originates from the yolk," according to Maeng.
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