Iodine makes up the principal element in the body by maintaining the normal production of thyroid hormones through thyroid gland. Recommended dietary intake of iodine maintains normal thyroid gland function, which takes part in regulating detoxification, cellular metabolism, calcium homeostasis, and growth of the body. When sufficient amount of iodine is not taken then it could lead to fatigue, lethargy, autism, iron deficiency, hypothyroidism associated with goiter (enlargement of thyroid gland), weight gain, reduced metabolic rate, anxiety, and impaired immune function. Hence, adequate intake of iodine plays an important role in regulating thyroid gland function. Here is a brief outline about iodine rich foods that helps to modulate thyroid function, thus preventing thyroid disorders.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
Eggs are considered to be the best iodine rich food sources. Moreover, each egg can contain different iodine levels because the amount of iodine administered to each hen varies. In fact, the iodine content of an egg depends on the iodine intake of the hen. It has been estimated that most of the eggs, weighing about 50 grams each contain iodine between 13 and 70 mcg. However, a hen on iodine rich diet can produce an egg containing up to 200 mcg of iodine. The iodine rich diet can commonly include eggs along with a portion of shrimp omelet, which is also a good source of iodine.
Watercress
Watercress is considered as an oldest leafy vegetable that has been consumed by the humans since olden times. An abundant iodine source that is used to garnish foods includes watercress sprigs. Watercress not only contains iodine, but it also contains various nutrients such as vitamin K, beta carotene, vitamin C, calcium, B vitamins, magnesium and potassium. Moreover, watercress is a best plant source that is abundant in iodine and it is hence, a preferred choice for those on a vegan diet.
Sea vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
The concentration of Iodine in milk products is similar to eggs as it usually depends upon the amount of dietary iodine intake of cows. It has been reported that the iodine concentration in cow's milk can be influenced by a seasonal variation. In fact, the iodine concentration in a cow's milk is much higher during winter when compared to the milk produced by a cow during summer. Moreover, the average concentration of iodine in a cup of cow's milk can be around 58 and 116 mcg. In contrary, sheeps and goats can produce milk that contains a much higher concentration of iodine. Mozzarella cheese is a dairy product that contains abundant iodine. Some of the other iodine rich sources include probiotic products such as ice cream, cheese, yoghurt, and butter milk to include a few. However, the type and source of the dairy product determines the iodine concentration in these foods.
Foods fortified with iodine or iodized salt
Research claims that one can meet with the daily iodine requirement by the incorporation of iodized salt containing foods to the diet. Many countries have been producing iodized salt according to the national salt iodination standards as set by the WHO and various other organizations. Iodizing salt is considered as the essential source that helps to overcome iodine deficiency. It can be included in any dish and is extremely low in cost. UNICEF reports that around 66 percent households all utilizing iodized salt all across the world.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
Eggs are considered to be the best iodine rich food sources. Moreover, each egg can contain different iodine levels because the amount of iodine administered to each hen varies. In fact, the iodine content of an egg depends on the iodine intake of the hen. It has been estimated that most of the eggs, weighing about 50 grams each contain iodine between 13 and 70 mcg. However, a hen on iodine rich diet can produce an egg containing up to 200 mcg of iodine. The iodine rich diet can commonly include eggs along with a portion of shrimp omelet, which is also a good source of iodine.
Watercress
Watercress is considered as an oldest leafy vegetable that has been consumed by the humans since olden times. An abundant iodine source that is used to garnish foods includes watercress sprigs. Watercress not only contains iodine, but it also contains various nutrients such as vitamin K, beta carotene, vitamin C, calcium, B vitamins, magnesium and potassium. Moreover, watercress is a best plant source that is abundant in iodine and it is hence, a preferred choice for those on a vegan diet.
Sea vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
The concentration of Iodine in milk products is similar to eggs as it usually depends upon the amount of dietary iodine intake of cows. It has been reported that the iodine concentration in cow's milk can be influenced by a seasonal variation. In fact, the iodine concentration in a cow's milk is much higher during winter when compared to the milk produced by a cow during summer. Moreover, the average concentration of iodine in a cup of cow's milk can be around 58 and 116 mcg. In contrary, sheeps and goats can produce milk that contains a much higher concentration of iodine. Mozzarella cheese is a dairy product that contains abundant iodine. Some of the other iodine rich sources include probiotic products such as ice cream, cheese, yoghurt, and butter milk to include a few. However, the type and source of the dairy product determines the iodine concentration in these foods.
Foods fortified with iodine or iodized salt
Research claims that one can meet with the daily iodine requirement by the incorporation of iodized salt containing foods to the diet. Many countries have been producing iodized salt according to the national salt iodination standards as set by the WHO and various other organizations. Iodizing salt is considered as the essential source that helps to overcome iodine deficiency. It can be included in any dish and is extremely low in cost. UNICEF reports that around 66 percent households all utilizing iodized salt all across the world.
About the Author:
As the president of Biosanes Weight Loss Faryn Clark enjoys supplying health and fitness communication for the masses. If you care to learn more about this brief article and also other health related strategies. click this link