8 Foods Rich in Iodine
Published on by Dr. Edward F. Group III, DC, ND
Iodine is an essential trace mineral crucial in the functioning of the thyroid gland, an organ that stores the minerals needed for the synthesis of our thyroid hormones. It is important to get adequate amounts of iodine in your diet to ensure the proper functioning of the this vital gland which controls much of our metabolism, detoxification, growth and development.
Research has shown that a lack of iodine foods in your diet may lead to enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune system, slow metabolism, autism, weight gain and possibly even mental states such as anxiety and depression.
The good news is that there are many popular foods with iodine, all of which are easy to incorporate into your daily diet.
The Recommended Daily Allowance (RDA) for iodine is 150 micrograms daily for everybody over the age of 14. The RDA for children ages 1-8 is 90/mcg every day, ages 9-13 is 120/mcg every day. If you’re pregnant or breastfeeding, it is recommended that you get 290/mcg every day.
1. Sea vegetables
The ocean hosts the largest storehouse for iodine foods, including Kelp, Arame, Hiziki, Kombu, and Wakame. Kelp has the highest amount of iodine on the planet and one serving offers 4 times more than a daily minimum requirement. 1 tablespoon of Kelp contains about 2000/mcg of iodine, 1 tablespoon of Arame contains about 730/mcg of iodine, 1 tablespoon of Hiziki contains about 780/mcg of iodine, 1 one inch piece of Kombu contains about 1450/mcg of iodine, 1 tablespoon of Wakame contains about 80/mcg of iodine. I recommend sprinkling them in soups or on salads.
2. Cranberries
This antioxidant rich fruit is another great source of iodine. About 4 ounces of cranberries contain approximately 400/mcg of iodine. I would recommend buying fresh organic berries or juice. If you buy cranberry juice from the store, be cautious of how much sugar is in it.
3. Organic Yogurt
A natural probiotic, yogurt is an excellent iodine food you should add to your diet. One serving holds more than half of your daily needs. 1 cup contains approximately 90/mcg of iodine. Other than yogurt, here is a list of probiotic foods you should think about incorporating into your diet for added health benefits.
4. Organic Navy Beans
Many beans are a great food source of iodine, but navy beans may top the list. Just 1/2 cup of these beans contain about 32/mcg of iodine. Beans aren’t just an iodine food, they are also incredibly high in fiber.
5. Organic Strawberries
This tasty red fruit packs up to 10% of our daily iodine needs in a single serving. 1 cup of fresh strawberries has approximately 13/mcg of iodine. Try buying fresh, organic strawberries from your local farmer’s market.
6. Himalayan Crstal Salt
This form of salt, also known as gray salt, is an excellent source of naturally-occuring iodine. While many types of table salt are iodine-enriched, they are also stripped of all their natural health properties, and are chemically processed. Just one gram of himalayan salt contains approximately 500/mcg of iodine.
7. Dairy products
Milk and cheese are good sources of iodine, with one cup of milk holding around 55/mcg. To avoid many of the negative digestive effects of eating cow’s milk and cheese, I personally would recommend opting for raw organic goat’s milk and goat’s cheese; a healthier alternative for extracting iodine from dairy.
8. Potatoes
The common potato is an easy addition to most meals, and is one of the richest sources of iodine in the vegetable kingdom. With the skin, one medium-sized baked potato holds 60/mcg of iodine.
Iodine Supplements
If you’re not a fan of the iodine foods listed above, then you can always take an iodine supplement. There are many different types of iodine supplements on the market, so knowing the differences between each is wise. I recommend a transformative nano-colloidal detoxified nascent iodine supplement, which the body is able to rapidly turn into its own effective mineral iodides for maximum absorption.
-Dr. Edward F. Group III, DC, ND, DACBN, DABFM
No comments:
Post a Comment