Seaweed is a good source of antioxidants, vitamins and minerals. It’s also low in calories.
Seaweed is one of the stylish natural sources of iodine. still, the quantum can vary significantly grounded on seaweed type, the region in which it grew and its medication( 5).
Three popular seaweed kinds include kombu kelp, wakame and nori.
Kombu Kelp
Kombu kelp is a brown seaweed vended dried or as a fine greasepaint. It’s frequently used to make a Japanese haze stock called dashi.
In a study that surveyed seaweed samples from colorful Asian countries for their iodine content, it was set up that kombu kelp contains, by far, the loftiest quantum of iodine compared to other species of seaweed( 5).
Kombu kelp can contain up to 2,984 mcg of iodine per seaweed distance( 1 gram). This provides nearly 2,000 of the recommended diurnal input( 6Trusted Source).
redundant iodine consumption is well- permitted in the maturity of people but could affect in thyroid dysfunction for those who are susceptible( 7Trusted Source).
Wakame
Wakame is another type of brown seaweed that’s slightly sweet in flavor. It’s generally used to make miso haze.
The quantum of iodine in wakame seaweed depends on where it’s grown. Wakame from Asia has advanced quantities of iodine than wakame from Australia and New Zealand( 8Trusted Source).
One study set up that the average quantum of iodine in wakame seaweed from colorful corridor of the world was 66 mcg per gram, or 44 of the diurnal recommended input( 8Trusted Source).
Nori
Nori is a type of red seaweed. Unlike brown seaweeds, it has a much lower content of iodine.
Nori is the type of seaweed that’s generally used in sushi rolls.
The iodine content in nori varies between 16 – 43 mcg per gram, or about 11 – 29 of the diurnal value( 8Trusted Source, 9Trusted Source).
Summary Seaweed is an excellent
source of iodine. still, the quantum it contains depends on the species. Kombu
kelp offers the loftiest quantum of iodine, with some kinds containing nearly
, 000 of the diurnal value in one gram.
2. Cod
Cod is a protean white fish that’s delicate in texture and has a mild flavor.
It’s fairly low in fat and calories but offers a wide variety of minerals and nutrients, including iodine( 6Trusted Source).
According to the Icelandic Food Content Database, fish low in fat have the loftiest iodine quantities( 10Trusted Source).
For case, 3 ounces( 85 grams) of cod has roughly 63 – 99 mcg, or 42 – 66 of the diurnal recommended quantum( 6Trusted Source, 10Trusted Source).
The quantum of iodine in cod can vary slightly depending on whether the fish was ranch- raised or wild- caught, as well as the region where the fish was caught( 10Trusted Source, 11).
Summary Advanced quantities of iodine
are set up in fish low in fat compared to adipose fish. For case, a spare fish
like cod can give up to 66 of the diurnal value.
3. Dairy
Dairy products are major sources of iodine, especially in American diets( 12).
The quantum of iodine in milk and dairy differs greatly grounded on the iodine content in the cattle feed and the use of iodine- containing detergents during abusing( 13Trusted Source).
A comprehensive study measured the iodine content in 18 different brands of milk vended in the Boston area. It set up that all 18 brands had at least 88 mcg in 1 mug( 8 ounces) of milk. Some brands indeed contained up to 168 mcg in one mug( 14Trusted Source).
Grounded on these results, 1 mug of milk can give 59 – 112 of the recommended diurnal quantum of iodine.
Yogurt is also a good dairy source of iodine. One mug of plain yogurt provides roughly half of the diurnal recommended quantum( 6Trusted Source).
The quantum of iodine in rubbish varies depending on the type.
cabin rubbish is one of the stylish sources of iodine. One mug of cabin rubbish provides 65 mcg, while one ounce of cheddar rubbish provides about 12 mcg( 15).
Summary Although the exact quantum
of iodine in dairy products varies, milk, yogurt and rubbish
are major sources of it in the American diet.
4. Iodized swab
presently, both iodized and uniodized swab are vended in the United States.
The addition of iodine in table swab began in the US in the early 1920s to help drop the circumstance of goiters, or swelling of the thyroid gland( 16).
There’s roughly 71 mcg of iodine in1/4 tablespoon of iodized swab, which is 47 of the diurnal recommended input. still, swab also contains sodium( 6Trusted Source, 17Trusted Source).
In the last many decades, iodine input has dropped in the US. This is likely due to the drive of major health associations to circumscribe diurnal sodium input to help or treat high blood pressure.
nonetheless, swab only seems to raise blood pressure in swab-sensitive individualities, which is about 25 of the population( 16, 18Trusted Source).
Summary Iodized and uniodized
swab are generally vended in grocery stores. Consuming1/2 tablespoon of iodized
swab per day provides enough iodine to help a insufficiency.
5. Shrimp
Shrimp is a low- calorie, protein-rich seafood that’s a veritably good source of iodine( 6Trusted Source).
also, shrimp provides crucial nutrients similar as vitamin B12, selenium and phosphorus( 19Trusted Source).
Shrimp and other seafood are good sources of iodine because they absorb some of the iodine that’s naturally present in seawater( 12).
Three ounces of shrimp contain about 35 mcg of iodine, or 23 of the diurnal recommended input( 6Trusted Source).
Summary Shrimp is a good source
of protein and numerous nutrients, including iodine. Three ounces of shrimp give
roughly 23 of the diurnal value.
6. Tuna
Tuna is also a low- calorie, high- protein, iodine-rich food. likewise, it’s a good source of potassium, iron and B vitamins( 20).
Tuna is also a good source of omega- 3 adipose acids, which may lower your threat of heart complaint( 21Trusted Source).
Fish advanced in fat offer lower quantities of iodine. Since tuna is a adipose fish, the quantum of iodine set up in tuna is lower than slender fish kinds, similar as cod( 22Trusted Source).
still, tuna is still a fairly good source of iodine, as three ounces give 17 mcg, or about 11 of the recommended diurnal input( 6Trusted Source).
