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7 Iodine Rich Foods You Must Have To Maintain Thyroid Health

Iodine is a necessary mineral for the thyroid gland to produce the thyroid hormones. But too much of this mineral can also be harmful, read on to find out how to balance your iodine intake.

Written by Kinkini Gupta | Updated : August 2, 2022 4:01 PM IST


7 Foods You Must Consume For Thyroid Health

Iodine is a trace element which is found naturally in some foods and can also be added as an external agent in your food. The thyroid gland produces the thyroid hormones called T4 and T3. These hormones play a major part in the proper functioning of the thyroid gland. And iodine is an essential mineral which ensures its proper function. The recommended dietary allowance (RDA) for iodine is about 150 mcg for adult men and women, and about 100 mcg more for pregnant and lactating women. Excess iodine can have adverse health effects, so you should be careful when you consume this mineral.



Edible seaweed products have been consumed in many Asian countries. Edible seaweeds accumulate iodine from seawater, and are therefore a good dietary source of iodine. An adequate consumption of seaweed can eliminate iodine deficiency disorders. Hands down, seaweed is the best source of iodine available.  Also Read - Arka To Jati: 10 Remarkable Benefits Of These Herbs And Leaves


Cod Fish

Seafood in general is a great source of iodine, but cod is particularly healthy. A three-ounce serving of baked cod contains 158 mcg of iodine, which meets your daily minimum.


Dairy Products

You’re in luck if you start your morning with probiotic-rich yogurt. Dieticians recommend that dairy is the largest source of iodine in a standard diet. The total iodine content in dairy varies across different food sources and their respective fat content. So, be sure you know how much iodine you are consuming. Also Read - PM Modi To Inaugurate Three National Ayush Institutes On Dec 11



Shrimp is a good source of iodine because, like other fish, they can absorb iodine that is naturally found in seawater. A three-ounce serving of shrimp will contain around 35 mcg of iodine, plus other essential nutrients like selenium, phosphorus, and vitamin B12.



Whether you prefer your eggs scrambled, hard-boiled, poached, or prepared otherwise, you’ll be pleased to know that they’re a decent source of iodine with around 25 mcg each. However, consuming only egg whites won’t pack the same punch, as a majority of this iodine is from the yolk. Also Read - All You Need To Know About Black Rice: Best Food For Diabetes


Iodized Salt

Since excess salt and sodium is linked to several harmful health conditions, experts advise using a light hand when sprinkling salt on your food and not going overboard for the sole purpose of boosting your iodine intake.



While prunes are known to be an excellent source of fiber, they’re also a good vegan source of iodine. These dried fruits come in handy especially for plant-based eaters, as well as people who are backed up. Five prunes contain about 15 mcg of iodine, and they also contain a lot of iron, vitamin K, vitamin A, and potassium. Also Read - Dia Mirza's Birthday: 6 Fitness Secrets Of Miss Asia Pacific International 2000