The normal function of thyroid gland, which synthesizes thyroid hormones, is maintained by a principal trace element, Iodine. One should ensure adequate intake of dietary iodine as it helps to perform various vital body functions such as the calcium homeostasis, detoxification, growth and development of body, and in the regulation of normal cellular metabolic rate. Inadequate intake of dietary iodine results in iron deficiency, with wide range of symptoms like hypothyroidism accompanied by swelling of the thyroid (goiter), lethargy, fatigue, suppressed immune function, slow metabolism, autism, depression weight gain, and anxiety to include a few. Hence, recommended intake of dietary iodine is vital for the regulatory function of thyroid gland. Read on to know the iodine rich foods that can boost the function of thyroid gland by increasing the iodine levels in the body, thus preventing various manifestations of thyroid disorders.
Kelp
Seafood is considered to be the richest source of iodine as it contains high levels of iodine. Kelp is one among the most edible seaweed and vegetable that contains abundant iodine. Kelp is available in the Asian market in various forms such as dried form and as kombu, a fresh kelp. Kelp in dried form can be cooked after soaking it in water. It can be taken as a side vegetable dish or a salad.
Eggs
Eggs are one of the richest iodine sources that are commonly advised in case of thyroid imbalance. In fact, the iodine content for each egg widely varies as it depends upon the amount of iodine that has been fed to the hen. An egg that weighs around 50 grams has been expected to contain about 13 and 70mcg of iodine. Moreover, a hen that is fed with an iodine rich diet can form an egg containing up to 200 mcg of iodine. One can also include another rich source of iodine, shrimp to the diet by combining a shrimp omelet with eggs.
Watercress
Watercress is a leafy vegetable that has been consumed by people since olden periods. Watercress sprigs contain abundant iodine and can be commonly used to garnish variety of foods. It also contains wide range of healthy nutrients like beta-carotene, vitamin C, B vitamins, potassium, vitamin K, calcium, and magnesium. In addition to that, watercress is one of plant source that is rich in iodine and is thus advised for people on a vegan diet.
Sea Vegetables
The sea is considered as a biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
The iodine level in milk products depends on the cow's dietary intake of iodine, similarly as eggs. It is also reported that the seasonal variations can affect the iodine level of milk as the milk produced by the cow during summer contains lesser level of iodine than during winter. In fact, an average level of iodine in a cup of milk can range from between 58 and 116 mcg. Also, the milk produced by the sheeps and goats contains higher level of iodine than cow's milk. One of the richest iodine sources among dairy products is mozzarella cheese. Other iodine rich sources of probiotic products include cheese, yoghurt, butter milk and ice cream, to mention a few. Moreover, the iodine level can depend upon the source and form of dairy product.
Foods fortified with iodine or iodized salt
According to research, one can obtain recommended iodine through diet by the consumption of iodized foods and salt. The national salt iodination standards have been set up by the WHO and various other health organizations in many countries to supply iodized salt. Iodizing salt is extremely cost effective and can be included in any dish. Most importantly, it helps to prevent the dietary iodine deficiency. UNICEF claims that iodized salt has been taken in about 66 percent households all over the world.
Kelp
Seafood is considered to be the richest source of iodine as it contains high levels of iodine. Kelp is one among the most edible seaweed and vegetable that contains abundant iodine. Kelp is available in the Asian market in various forms such as dried form and as kombu, a fresh kelp. Kelp in dried form can be cooked after soaking it in water. It can be taken as a side vegetable dish or a salad.
Eggs
Eggs are one of the richest iodine sources that are commonly advised in case of thyroid imbalance. In fact, the iodine content for each egg widely varies as it depends upon the amount of iodine that has been fed to the hen. An egg that weighs around 50 grams has been expected to contain about 13 and 70mcg of iodine. Moreover, a hen that is fed with an iodine rich diet can form an egg containing up to 200 mcg of iodine. One can also include another rich source of iodine, shrimp to the diet by combining a shrimp omelet with eggs.
Watercress
Watercress is a leafy vegetable that has been consumed by people since olden periods. Watercress sprigs contain abundant iodine and can be commonly used to garnish variety of foods. It also contains wide range of healthy nutrients like beta-carotene, vitamin C, B vitamins, potassium, vitamin K, calcium, and magnesium. In addition to that, watercress is one of plant source that is rich in iodine and is thus advised for people on a vegan diet.
Sea Vegetables
The sea is considered as a biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
The iodine level in milk products depends on the cow's dietary intake of iodine, similarly as eggs. It is also reported that the seasonal variations can affect the iodine level of milk as the milk produced by the cow during summer contains lesser level of iodine than during winter. In fact, an average level of iodine in a cup of milk can range from between 58 and 116 mcg. Also, the milk produced by the sheeps and goats contains higher level of iodine than cow's milk. One of the richest iodine sources among dairy products is mozzarella cheese. Other iodine rich sources of probiotic products include cheese, yoghurt, butter milk and ice cream, to mention a few. Moreover, the iodine level can depend upon the source and form of dairy product.
Foods fortified with iodine or iodized salt
According to research, one can obtain recommended iodine through diet by the consumption of iodized foods and salt. The national salt iodination standards have been set up by the WHO and various other health organizations in many countries to supply iodized salt. Iodizing salt is extremely cost effective and can be included in any dish. Most importantly, it helps to prevent the dietary iodine deficiency. UNICEF claims that iodized salt has been taken in about 66 percent households all over the world.
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As the director of Biosanes Weight Loss Mrs. Clark takes pleasure in providing wellness info for the public. If you would like to understand more about this article together with health-related creative ideas. follow the link
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