Food Sources of Iodine

Iodine is essential in avoiding the malfunctioning of thyroid glands. It is essential in the production of hormones in the thyroid glands. A deficiency of this mineral leads to health conditions such as goiter, hypothyroidism, auto-immune diseases, mental retardation in children, and cretinism. Its deficiency in pregnant women hinders the healthy development of the fetus. Adults need about 150 mg of iodine on a daily basis, while expectant mothers require higher doses.

Let’s take a look at foods that contain iodine

Cod Fish

This seafood is a reliable source to get iodine. It’s just lovely in a sandwich, soup, and stew. Codfish is vital for its ability to reduce the risk of cardiac arrest, ensure better blood flow, improve eye health, and prevent age-related memory deterioration.



150 mg of iodine can be got from 250ml of milk. Getting a serving of milk daily keeps the bone healthy, especially in children. There are low-fat milk varieties that help ensure that excess calories are avoided. Milk gives strong bones and teeth, give calcium, protein, and minerals, and promotes healthy growth of children. It prevents osteoporosis too.

Iodized Salt

The addition of iodine in table salt began in the US in the early 1920s with the aim to decrease the occurrence of goiters. You get about 71 mcg of iodine in 1/4 teaspoon of iodized salt, and that`s about 47% of the daily recommended intake.

Lima Beans

Lima beans contain a good amount of iodine, and it’s just splendid for vegetarians. 2-3 servings of lima beans are enough to keep you at a safe iodine level. Lima beans lower cholesterol levels, improve heart health, provides dietary fiber, hence aids digestion, and keeps the stomach full for longer hours. It’s also low in calories.



Iodine can be obtained from cheese. Try adding grated cheese on your meals to lower blood pressure, prevent cavities, prevent osteoporosis, make the skin glow, boost immunity, and eliminate pains such as headaches and migraine.


Iodine is not only present in seafood, as it can also be obtained from sea vegetables. Seaweed such as kelp is one of the richest sources to get iodine. Kelp can e consumed whole or combine it with other food sources to prepare a nutrient-dense meal. Getting a serving each week is ideal to maintain iodine levels in the body. Seaweed is reliable for heart health, reduced blood pressure, clarity and concentration, weight loss.



Yogurt topped with berries and nuts is not only delicious; it is a combination that delivers up to 70 mg of iodine. A medium-sized cup of plain yogurt is enough to supply the recommended daily requirement of iodine. Yogurt improves skin condition, gives stronger bones, ensures youthful skin, and gives the skin more elasticity.


Low-calorie fish such as sardines are a great source of helpful fats such as MUFAs and PUFAs.
Sardines ensure better psychological health, combat premature aging, strengthen nails, and prevent age-related memory disorder.


Shrimps soak up mineral from seawater and incorporate it into their bodies. This makes them fantastically rich with iodine. They`ve got other nutrients too. Shrimps prevent Alzheimer’s disease, deter premature aging, manage cholesterol levels,  and promote hair health.


Eating prunes helps one reach about 10% of the daily recommendation for iodine. Prunes are particularly helpful in relieving constipation because of their high fiber and sorbitol levels. Prunes contain quite a number of vitamins and nutrients such as vitamin A, vitamin K, iron, and potassium. Prunes are quite healthy because they decrease the risk of colon cancer, improve heart health, and enhance weight loss because they decrease appetite.


A serving of tuna has got about 34 mg of iodine that is the daily requirement. Asides providing adequate iodine, canned tuna improves eyesight, prevents age-related eye disorder, enhances skin health, and ensures the brain functions better.


This fruit provides an abundance of health benefits. It comprises high concentrations of vitamin B, C, K, antioxidants, and fiber. It is an astonishing source of iodine too. Four ounces of cranberries give 400 micrograms of iodine, reaching 267% of the daily value. Now that`s super! Cranberry is also notable for its positive effects on urinary tract infection. It is low in calories too. Who else is in love with cranberries already?



Eggs are quite nutritious and fit into diets in a number of ways. They are particularly beneficial in the diet of pregnant women and nursing mothers. The yolk, specifically, contributes to their health immensely. Eggs are beneficial for strong bones and teeth, the healthy development of children, mental and cognitive growth in infants, and weight loss because they`re quite filling.



Strawberries are bursting with iodine. A serving of strawberries contains 88g of iodine.

Strawberries boost immunity, increase metabolic rate, treat skin disorders, prevent anemia, reduce the risks of chronic diseases, and maintain healthy cholesterol levels.

White Bread

White bread, no doubt, has got really high carbohydrate content, however, if consumed in moderation, can be quite beneficial. Two slices of white bread contain 45 micrograms of iodine, that is 30% of the daily recommended value. Now, that is a good deal, isn`t it?

What about Iodine Deficiency?

A low intake of iodine causes an increased output of Thyroid Stimulating Hormone (TSH). When TSH increases, the thyroid takes in more iodine from the blood in order to balance the need for iodine. The possibility of this comes up when iodine levels fall below 100 mcg per day. When iodine intake falls below 10 to 20 mcg per day, the thyroid cannot get sufficient iodine, and hypothyroidism occurs. Women who experience this condition during pregnancy put the fetus at risk of mental, physical, and neurological developmental challenges.

In children, iodine deficiency can cause poor cognition. Left untreated, it can lead to intellectual disability.

Symptoms of Hypothyroidism 

  • cold intolerance
  • constipation
  • goiter
  • hair weakness and hair loss
  • dry skin
  • fatigue
  • depression
  • forgetfulness
  • weight gain

Moving on…

The maximum recommended intake of iodine is 1,100 mcg per day for all adults and 200 to 300 mcg per day for children up to the age of 8 years. Iodine, excess or deficient, has an impact on the thyroid. Both excess and too little iodine can lead to goiter and other thyroid problems. Excessive iodine consumption has got related symptoms as iodine deficiency.

Too Much Iodine Causes

  • thyroid papillary cancer
  • thyroiditis
  • burns in the mouth, throat, and stomach
  • fever
  • thyroid dysfunction
  • abdominal pain, nausea, vomiting, and diarrhea
  • weak pulse
  • coma

Drug Interactions?

Iodine supplements can interact with some drugs such as

  • medications for hyperthyroidism, as further iodine intake can lead to hypothyroidism
  • warfarin and other blood thinners, as iodine may lessen their effectiveness
  • amiodarone, because taking iodine supplements with this drug can cause severely high levels of iodine in the body
  • angiotensin-converting enzyme (ACE) inhibitors, because supplemental potassium iodine can raise the risk of hyperkalemia, or high blood levels of potassium
  • potassium-sparing diuretics, because hyperkalemia can result from the additional potassium iodide

What Else is Iodine Useful for?

  • An iodine mouthwash is useful for inflammation of the mouth due to chemotherapy or radiotherapy
  • potassium iodine can reduce the amount of radioactive iodine that builds up in the thyroid
  • sodium iodine is used for cleaning wounds
  • an iodine douche may help relieve symptoms of vaginitis

Final Words…

Now you know what to eat more of, and what you should add to your diet, so you don`t miss out of the goodness of iodine.