I worry about getting enough calcium, fiber, and iron, but iodine? I've never once given it thought until I read an article saying that iodine is critical when it comes to losing weight. Even though it's a trace mineral, meaning we don't need very much of it, it's important for our overall health because it's needed for metabolism and normal thyroid functioning. Most people get iodine from iodized table salt, but with all the talk about salt being bad for us, many people are cutting salt from their diets, which means they're not getting enough iodine. Woman need 150 micrograms a day (220 if you're pregnant, 290 if you're breastfeeding), and if you're deficient in this mineral, you may experience a goiter (enlargement of the thyroid gland) or hypothyroidism, which can lead to weight gain and obesity.
To make sure you're getting your RDI of iodine, it's helpful to know how much is in the foods we eat so read more.
| Food | Amount of iodine |
| 1/4 teaspoon iodized salt | 95 mcg |
| 3 ounces cod | 99 mcg |
| 3 ounces shrimp | 35 mcg) |
| 3 ounces canned tuna (half the can) | 17 mcg |
| 3 ounces trout | 5.4 mcg |
| 1 cup milk | 56 mcg |
| 1 egg | 12 mcg |
| 1/2 cup navy beans | 32 mcg |
| 1 medium baked potato (with skin) | 60 mcg |
| 1 cup strawberries | 13 mcg |
| 1 ounce mozzarella cheese | 10 mcg |
| 1 cup lowfat yogurt | 87 mcg |
| 1/4 ounce seaweed (Nori) | 4,500 mcg |
| 3 ounces turkey | 34 mcg |
Seeing that nori is high in iodine sounds like a great excuse to go eat some sushi.
Sloggi
Dries Van Noten
Tommy Hilfiger
"with all the talk about salt being bad for us, many people are cutting salt from their diets"
1Honey - what planet are you on? Have you not read all of the latest research stating that Americans are still eating WAY too much salt - well over over double our daily limit. Next time, please... research!
If you need medical links, I'll be happy to post, but they are not hard to find!
I have hypothyroidism and don't eat any salt (though there are undoubtedly small amounts in some of the foods I eat). I'll definitely have to bring this up with my doctor.
2I agree that it's definitely important to include a healthy balance of all required vitamins and minerals (easy in a multivitamin!), but I did want to point out the possible link between iodine consumption and breakouts in acne-prone people. The full article is here: http://www.sciencedaily.com/releases/2005/12/051207181144.htm, but the "right" amount of iodine most likely differs for each person.
3Uh...navy nurse, I don't think Fitsugar was referring to the general population when she stated that many people are cutting their salt intake. Obviously the people who come to this website are health conscious and are obviously aware of how unhealthy too much salt is. (And I highly doubt most of Fitsugar's readers are dumping a bunch of salt on their food considering they do care about their health) Hence why the statement is clearly applicable. I have cut salt from my diet as much as possible due to health reasons, and I hadn't even thought about iodine until I read this, so I found it very helpful. Thanks Fit!
4While I understand that this wasn't addressed to the general public, navy nurse has a point. Unless someone eats absolutely no salt (which is in pretty much everything), they are probably ok. If somebody has managed to cut all salt intake, they have bigger problems, because your body requires it.
5Thanks for posting this. As a vegan I've been carefully tracking what I put in my body. I've been realizing over the past month that my salt intake is way under the RDA.
6i don't worry, cause I'm from Baltic sea originally and as ethnic group we have too much of it. but i heard americans might suffer from deficiency.
7Not sure what 1/4 of an OUNCE is of Nori... but I definitely ate 20 or 30 sheets of it last night and tend to do so on a nightly basis! It's the best snack food... I also love all seafood and eat tons of healthy salt (with minerals in it)... So I think I am good to go!
8The fact that people are eating a lot of salty foods does not necessarily mean they're getting enough iodine. The salt used in processed foods isn't necessarily iodized (and you usually can't tell from the label whether it is or not). Plus, when you eat processed foods that are already really salty, you're less likely to sprinkle iodized table salt on top.
Americans who eat a balanced diet are actually fairly unlikely to have an iodine deficiency. But if you're worried, the best way is to prepare whole, unprocessed foods with moderate amounts of iodized salt.
9Post New Comment
Please share your opinion with our community, but make sure it is on topic and follows our Community Rules. We moderate comments and prohibit personal attacks, threats, spam, lewd images, or the promotion of your personal website.