Health - List of Foods High in Iodine

List of Foods High in Iodine

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1. 
   
   food image by Fashayan from Fotolia.com 
   Iodine occurs naturally in many common foods.
   According to the National Institutes of Health (NIH), certain areas have "iodine-poor soil" resulting in iodine deficiencies that enlarge the thyroid gland, known as "colloidal goiters." The United States uses iodized salt to reduce the deficiency. Central Asia, the Andes region of South America and central Africa still have the problem.
   
   
   
   With an increase in salt-reduction diets, it is easy to get iodine from natural food sources rather than salt. The RDA is only 150 micrograms for adults.
   

   Sea Vegetables

2. 
   
   kelp at aquarium image by Daniel Gillies from Fotolia.com 
   Kelp is the highest source of iodine.
   The most common sea vegetable that is high in iodine is kelp. A quarter cup contains 415 mcg so only a very small amount needs to be added to your favorite recipes to get what you need.
   

   Low-Fat Yogurt

3. 
   
   yogurt with cherries image by Elke Dennis from Fotolia.com 
   Yogurt makes a refreshing and healthy desert.
   Low-fat yogurt is the second best choice for iodine. It contains 87 mcg in just one cup. This is half the RDA for adults and can be eaten plain, mixed with fruit, added into a salad dressing, or as a part of other delicious recipes.
   

   2 % Milk

4. 
   
   milk and cookies image by Kelly Kane from Fotolia.com 
   Milk is a great accompaniment to cookies or any snack.
   One cup of 2 % milk gives you a third of your daily requirement of iodine. It provides 58 mcg.
   

   Boiled Eggs

5. 
   
   eggs image by DebbieO from Fotolia.com 
   Eat the egg right out of the shell.
   One boiled egg has 24 mcg of iodine. This is one-sixth of your iodine need for the day.
   

   Strawberries

6. 
   
   summer strawberries image by Shabnum Rinth from Fotolia.com 
   Strawberries are a delicious summer treat or any time of the year.
   One cup of strawberries has 13 mcg of iodine. You could eat 10 cups to get you daily requirement, but more realistically, you can add them to yogurt, in a salad with hard boiled eggs, or whipped up in a strawberry milkshake, for example.
   

   Part-Skim, Shredded Mozzarella

7. 
   
   poutine image by NSfotogyrl from Fotolia.com 
   Melt it over pasta or vergetables.
   One ounce of part-skim, shredded mozzarella cheese adds 10 mcg of iodine to any salad.
   

   Fish

8. 
   
   fish image by arthur luhnev from Fotolia.com 
   Fish may have iodine but the amount varies.
   Fish can be a source of iodine, but the amount is variable depending on where the fish comes from based on the feeding grounds.