Foods high in iodine: delicious and beneficial.

Iodine is an element we recognize from the periodic table. Beyond that, it is one of the essential components necessary for the proper functioning of the human body. A deficiency in iodine can lead to an enlarged thyroid gland—a condition commonly referred to as goiter. When thyroid hormones operate optimally, it means they will support all the necessary functions of the heart, brain, and metabolism.

Since the human body cannot produce this element on its own, it must be obtained through food. The right balance of iodine intake is crucial; otherwise, insufficient or excessive levels of iodine in the body can lead to a host of serious health issues.

What Indicates Iodine Problems in the Body?

The primary sign that the body is not receiving enough iodine is an enlargement of the thyroid gland, resulting in a multinodular goiter. If the condition becomes severe, it can lead to hypothyroidism. Symptoms of this disease include:

• muscle weakness;
• fatigue and lethargy;
• dry skin;
• hair loss;
• constant feeling of cold;
• decreased heart rate;
• swelling of the neck;
• pregnancy complications;
• menstrual cycle irregularities.

Children’s bodies have a particularly high demand for iodine. Kids with a deficiency in this element often fall ill, have poor appetites, struggle academically, and tire quickly. Detecting iodine deficiency in children can be quite challenging. An enlarged thyroid and the growth of a goiter indicate that there have been long-standing issues with iodine intake.

Iodine is equally important for pregnant women. A deficiency during pregnancy can have very harmful consequences, including miscarriages in the first trimester, excessive weight gain, developmental delays in the fetus, late-term toxemia, and insufficient labor activity during childbirth.

A child who does not receive enough iodine during development in the womb may face issues with brain function, thyroid health, and delayed sexual development. If a woman lives in regions known to be iodine-deficient, she should address the issue of maintaining adequate iodine levels in her body even before planning a pregnancy.

How Much Iodine Do You Need Daily?

Unfortunately, recognizing iodine deficiency by focusing solely on secondary symptoms is nearly impossible. Moreover, it’s important to remember that uncontrolled use of medications is undesirable—excess iodine can be just as dangerous as a deficiency. The best course of action is to consult a healthcare provider for laboratory blood tests.

At home, a simple test can be conducted. Apply a thin iodine grid to the skin with a spacing of 1 cm. If it disappears in less than 6-8 hours, it indicates a deficiency in iodine.

In general, specialists recommend the maximum allowable doses of iodine based on age as follows:

If there is already an existing problem, doctors typically prescribe special iodized tablets to address the deficiency in the body. These also determine the daily vitamin requirements for pregnant women and adults in each specific case, which must be adhered to.

The best iodine supplements include potassium iodide and Iodomarin, which is commonly prescribed. Using this substance replenishes iodine levels in the body, preventing the development of diseases and normalizing thyroid function, which is extremely important for teenagers, children, and women during pregnancy and lactation.

What Can Replace Potassium Iodide?

In addition to medical supplements, iodine deficiency can often be addressed through regular food sources. In this regard, several details are important. First and foremost, consumers should know which foods contain iodine and how much iodine will be calculated in this case. It’s also essential to consider how to prepare these foods to effectively increase iodine levels in the body, as some iodine-rich foods may lose part of their iodine content during cooking. Specialists also recommend using iodine and vitamins correctly, including information on which vitamins should not be taken with iodine.

Which Foods Are High in Iodine?

In fact, there are quite a few food items available to the average person that are rich in iodine. To simplify this task, many articles present iodine content in foods in table format, which is considered the most convenient. However, many consumers request more detailed information on this topic. So, which foods contain iodine? The leaders in iodine content include:

• Kombu—brown seaweed used in Japanese cuisine. In 100 grams, it contains up to 298.4 mg of iodine, nearly 2000 times the daily requirement.
• Nori—another type of seaweed that contains iodine, commonly used for making sushi and rolls, with 1.6 to 4.3 mg of iodine per 100 ml.
• Cod—a healthy, low-fat fish rich in nutrients. This iodine-rich food provides 170 mcg of iodine per 100 grams, which is 113% of the daily requirement.
• Tuna—another fish high in iodine. Tuna is fattier than cod but also contains many beneficial nutrients such as potassium, phosphorus, iron, and magnesium. It has 18 mcg of iodine per 100 grams.
• Shrimp. Most seafood is rich in iodine, but shrimp stand out with 40 mcg of iodine per 100 mg. This product is extremely beneficial for brain function.
• Turkey meat—the breast is considered the best part, containing 37 mcg of iodine per 100 grams.
• White beans—these legumes are not only nutritious but also delicious. Dishes made with white beans provide 30 mcg of iodine per 100 grams.

In addition to the foods listed above, significant iodine reserves can be found in seaweed, cheese (both hard and soft), eggs, potatoes, iodized salt, and more.

Which Fruits Are High in Iodine?

Of course, plant-based foods are also very beneficial and, with the right approach, can replace the best iodine-containing supplements. In this case, attention should be paid to the following fruits and berries:

• Cranberries—this tart berry is useful for various ailments. It is rich in vitamin C, which aids in the absorption of beneficial elements, including iodine. Overall, it contains 350 mcg of iodine per 100 grams.
• Strawberries—this berry is loved by both children and adults. Just one cup of strawberries is enough to provide 10% of the daily iodine requirement.
• Prunes—these also belong to the list of iodine-containing foods. Eating just 5 dried plums at once provides 13 mcg of iodine.

Additionally, bananas, oranges, lemons, melons, and persimmons contain significant amounts of iodine. The iodine content in bananas is approximately 3 mcg in one medium-sized fruit. It’s also worth noting the iodine content in nuts, which varies depending on the ripeness of the fruit. It is believed that the highest amounts are found in green walnuts, particularly in their shells, with scientists estimating it to be between 3 to 7 mcg.

Where to Find Iodine Sources: How to Prepare Dishes

Knowing the aforementioned iodine-rich foods is only half the battle. It’s important to prepare delicious dishes from them that can replace organic iodine. Making the so-called best vitamins for the thyroid is not very difficult if you follow precise recipes.

So, which iodine-rich foods can be used, and what can replace iodine sold in pharmacies as medical supplements?

Cod with Potatoes and Olives

Chop onions, cherry tomatoes, and olives, and sauté them in a pan with garlic. Add cod fillets cut into strips and sauté everything together for another 10 minutes. Make mashed potatoes with olive oil and serve it alongside the fish.

Tuna and Seaweed Snack

Sprinkle a sheet of nori with warm water for flexibility and place it on lavash. Next, add a layer of cream cheese and strips of fresh cucumber. Flake the meat of canned or cooked tuna with a fork and spread it over the lavash. Roll it up and grill until crispy.

Liver Patties

Chop beef liver with onions using a knife or a meat grinder with a coarse grate. Mix well, adding a bit of flour. Fry in sunflower oil over medium heat, forming small patties with a spoon.

Couscous with Shrimp

Pour boiling water over peeled shrimp twice for cooking. In a saucepan, mix the zest and juice of one lemon, lime, and orange. Separately, steam the couscous. Prepare a sauce with water, starch, and cilantro, adding hot pepper. Add the shrimp to the sauce. Serve with couscous.

Which Foods Are Low in Iodine?

A low-iodine diet is relevant in cases where there is an excess of this element in the body and when there are thyroid issues. Foods low in iodine include:

• all vegetable oils;
• fresh meat;
• beverages in the form of fresh juices (except for rhubarb);
• raw vegetables or those cooked without salt;
• egg whites and dishes based on them;
• grains and cereals, as well as bread made without iodine-containing products.

This chemical element is essential for humans throughout their lives. By carefully selecting iodine sources in foods, one can create an interesting and nutritious daily menu that is not only beneficial but also incredibly tasty.

Don’t rush to the pharmacy. Maintain your health by eating well and exploring the benefits that nature provides us. All that’s left is to use wisely and not be lazy in discovering new foods, recipes, and flavors.