Iodine is an essential mineral required to produce thyroid hormones, which regulate various bodily functions, including metabolism, growth, and development. Iodine deficiency can lead to serious health issues, including goiter, hypothyroidism, and impaired mental function. Therefore, it’s important to regularly make a diet plan for iodine-rich foods to maintain adequate iodine levels.
Here are some key components of iodine-rich foods:
- Seafood: Seafood is one of the best dietary sources of iodine. Fish, shellfish, and seaweeds are all high in iodine. For example, cod, tuna, and salmon contain up to 100 mcg of iodine per serving. Seaweed contains up to 2000 mcg of iodine per gram, especially kelp.
- Dairy products: Dairy products such as milk protein, cheese, and yogurt are also good sources of iodine. A cup of milk contains about 56 mcg of iodine, while a cup of yogurt contains about 70 mcg.
- Eggs: Eggs are a good source of iodine, with one large egg containing about 24 mcg of iodine. The iodine content of eggs can vary depending on the hens’ diet.
- Iodized salt: Many countries add iodine to table salt to prevent deficiency. Iodized salt is a convenient way to ensure adequate iodine intake.
- Fruits and vegetables: While fruits and vegetables are generally not high in iodine, some are better sources than others. For example, strawberries, bananas, and potatoes are good sources of iodine.
Consuming these iodine-rich foods can help ensure adequate intake and prevent iodine deficiency. However, consuming these foods in your diet is important, as excessive iodine intake can also lead to health problems. The suggested daily intake of iodine for adults is 150 mcg per day.