Iodine Requirements and Dietary Sources

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what foods have iodine

Iodine is a necessary mineral, and you should get it from your diet. The deficiency of iodine can lead to swelling of the thyroid gland, popularly known as goiter. It can lead to fatigue, weight gain, and muscle weakness. 

Iodine Requirements

Iodine is an essential mineral that your body requires to synthesize thyroid hormones named thyroxine and triiodothyronine. These hormones are necessary for regulating the growth of your body, metabolism, development, and body temperature. 

Most of the iodine in our body is found in the thyroid gland, muscles, and blood. The primary iodine function is with thyroid hormones, but it is also essential for breast health and the normal functioning of the immune system

Dietary Sources of Iodine

It is essential to consume sufficient amounts indoors to ensure the proper functioning of the body. Now the question is, what foods have iodine? Here is a list of dietary sources of iodine. 

  1. Seaweed

Seaweed | Seaweed at MacMasters Beach | Doug Beckers | Flickr

Seaweed is a rich source of vitamins, minerals, and antioxidants. It is also one of the best sources of iodine. However, the amount of iodine in seaweed can vary depending on the seaweed you consume. Three popuseaweed varieties are rich in iodine, including kombu kelp, nori, and wakame.

  1. Cod

Cod Barb Fish - Free photo on Pixabay

Cod is a white fwwithas a mild flavor dedicated texture. It is comparatively low in fat and calories, but it is loaded w of minerals and nutrients, including iodine higher amount of iodine is found in fish low in fat. 

  1. Tuna

Tuna Fish Bigeye Thunnus - Free photo on Pixabay

Tune is an iodine-rich, low-calorie, and high-protein food. In addition to this, it is an excellent source of vitamin B, potassium, and iron. Tuna is also loaded with omega-3 fatty acids, which help reduce the risk of heart disease. 

  1. Shrimp

Boiled shrimp. Seafood background | ✅ Marco Verch is a Profe ...

Shrimp is a protein-rich and low-calorie food, and it is loaded with iodine. In addition to this, shrimp also provides nutrients like phosphorus, selenium, and vitamin B12. 

  1. Lima Beans

File:Lima beans fresh.jpg - Wikimedia Commons

Lima beans are a rich source of iodine, and they are also loaded with fiber, folate, and magnesium, making them a healthy choice. Due to the difference in the presence of iodine in soil and water, the amount of iodine found in fruits and vegetables can vary.