22 Foods Highest in Iodine
Milk and dairy products are the main sources of iodine in the UK diet. However, this varies according to farming practice. Winter milk has a higher iodine concentration than summer milk. Most milk-alternative drinks (e.g. soya/oat) are not fortified with iodine and have a very low iodine concentration. In general, white fish contains more than oily fish. Milk and dairy products are the main sources for most people. It is important to be aware that most milk-alternative drinks (e.g. soya/almond/oat) are not fortified with iodine and have a low iodine content.
Last Updated on July 23, by Michael Joseph. Iodine is an essential trace element, and it is among the minerals that we need to what is debt management ratio from our diet. These thyroid hormones play a role in a range of biological functions, and they are critical for human metabolism, development, and growth 1.
The daily value for iodine is mcg for adults, but this rises to mcg for pregnant women and mcg during lactation 2. Since it is much more concentrated than fresh seaweed, dried seaweed provides more iodine per gram than any other food.
Adding dried seaweed to soups and stews can also improve the taste as well as increase the nutrient provision. According to the National Institutes of Health, just one gram of dried seaweed can provide between 16 and mcg of iodine. Cod is one of the most popular types of seafood around the world. This common fish is full of protein, vitamins, and minerals, and it contains small amounts of omega-3 too. Regular whole milk is one of the best sources of iodine, and low-fat varieties should also offer large amounts of the mineral.
However, the regular potato is packed full of vitamin C, potassium, and numerous other essential nutrients. Iodized salt works in the same way as any other type what is i love you in mandarin salt, but it contains small amounts of iodine to help prevent iodine deficiency. Eggs supply a wide range of essential dietary nutrients, and they are one of the highest foods in iodine too.
Eggs also pair well with different foods, and combining them with some cheese omelet or milk scrambled egg can further increase the iodine provision. In particular, shrimp is one of the best dietary sources of selenium. Turkey is often associated with holiday periods such as Christmas and thanksgiving, but it is a nutritious food choice for any time of the year. As well as protein, selenium, and various B vitamins, turkey breast supplies a good amount of iodine too.
Per 3-oz gram serve, baked turkey breast contains around 34 mcg of iodine. Regarding their iodine content, half a cup of cooked navy beans provides 32 mcg of the mineral 5. Prunes are dried plums, but they tend to contain a more concentrated amount of nutrients due to their lower water content. This famous cheese is also quite nutritious, and it offers good amounts of vitamins and minerals.
Iodine can also be found in plant foods, such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown. How much iodine do I need? Adults need micrograms (?g) of iodine a day. Most people should be able to get all the iodine they need by eating a varied and balanced diet. But many people donít realize that bananas also contain iodine, making them a healthy and nutrient-rich food to supplement a high iodine diet. A medium-sized banana contains 3 micrograms of essential iodine. Serving Size (1 medium banana), 3 micrograms of iodine (2% DV). The Experiment We teamed up with Dr. Emilie Combet from the University of Glasgow to compare how easily iodine could be extracted from three foods known to contain it: milk, white fish and seaweed.
There are many vital nutrients we need from food. Some are well known - such as iron or vitamin C - but there is another, which is rarely mentioned despite a widespread insufficiency of it in our diet: iodine. Iodine is essential to our health.
It is used by the thyroid gland to produce hormones that keep all the cells in our body working normally. Having low levels of these hormones has been linked to weight gain, fatigue and mood swings. Iodine is also crucial during pregnancy and for young children, as it is key to brain development. The UK currently ranks in the top ten most iodine-deficient nations in the world.
A study of over teenage girls across the country found that more than two thirds had insufficient iodine. One reason could be down to a key change in our diet in recent years. Although a number of foods contain iodine, a key factor is how easily our bodies can extract it from the food. This can be measured in the urine.
When you eat food containing iodine, the food is digested, the iodine is extracted from it and enters your bloodstream. The thyroid then absorbs what it needs. Unless you are severely deficient in iodine, most of the iodine from a meal will be converted into iodine-containing compounds that are the by-products of chemical reactions in your cells. These are excreted in urine.
Therefore a good measure of how easily our body can extract iodine from a certain food, is how much of the total originally in the food, is passed out in the urine. We teamed up with Dr. Emilie Combet from the University of Glasgow to compare how easily iodine could be extracted from three foods known to contain it: milk, white fish and seaweed. We recruited 12 volunteers who ate a precise portion of one of these foods on three different test days.
Every volunteer tested all three foods, and the portions were calculated so that each portion contained the same amount of iodine. After eating each food, our volunteers collected all the urine they passed for the following 36 hours.
Iodine in the urine samples was measured, in order to assess how much of the iodine from the food our volunteers had been able to extract and process.
For seaweed, the result was significantly different, despite containing a similar amount of iodine. However, despite seaweed containing a similar amount of iodine to the fish and milk, our results suggest that our bodies cannot extract as much of it. This may be due to the compounds to which iodine is bound in each food. Seaweed is a fibrous, gelatinous food that our body potentially struggles to break down.
As a result, the iodine within it may not be as readily available. In addition to varying degrees of bioavailability, different varieties of seaweed contain differing amounts of iodine. It is therefore more difficult to be sure what dose of iodine you may be getting from eating seaweed, compared to the other two foods we tested. Some varieties of seaweed have very high levels of iodine, and could be harmful if eaten in large quantities on a regular basis.
Given the widespread insufficiency of iodine in our diets, eating adequate amounts of white fish or milk would be a straightforward way to provide the dose our bodies need. For people who cannot tolerate or choose not to eat these foods, seaweed is a potential alternative. However, pregnant women should avoid seaweed, due to the variability of iodine levels in each batch. Home Episodes Clips Presenters Issues covered in the programme.
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