Food Sources of Iodine
Are You Getting Enough Iodine?
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.
