Thirteen foods abundant in iodine

Thirteen foods abundant in iodine

Seafood plays a significant role in providing iodine, an essential nutrient for thyroid health and metabolism. Here's a breakdown of iodine content in various seafood, which can contribute significantly towards daily iodine needs.

One cup of nonfat cow's milk on average contains approximately 50 mcg of iodine, more than half the Recommended Daily Intake (RDI) of 150 mcg. Cheese, on average, contains 37.5 mcg of iodine per 100 grams, while a 120-gram serving of Alaskan pollock provides around 67 mcg of iodine.

Several types of seafood also provide notable amounts of iodine. For instance, a serving of cod contains approximately the RDI for most adults, making it a particularly high source of iodine. One serving of cod (3 oz) contains approximately 99 mcg of iodine, about 66% of the adult RDI.

Shrimp and tuna provide moderate amounts but less than half the RDI per serving. A 3 oz serving of shrimp contains around 35 mcg of iodine, about 23% of the RDI, while tuna contains approximately 17 to 35 mcg of iodine, roughly 11-23% of the RDI.

Other seafood like fish sticks can provide iodine, but may have less healthy preparation methods.

It's worth noting that pregnant females and people who consume diets low in sodium are most at risk for iodine deficiencies. In such cases, consuming a typical seafood serving can help bridge the gap. However, it's important to remember that additional sources or servings might be needed to fully meet the 150 mcg RDI for adults.

Seaweed, on the other hand, contains approximately 232 mcg of iodine per serving, more than the RDI for most adults. Consuming too much iodine is associated with thyroid disease. Therefore, it's crucial for individuals who rely on seafood for iodine to be mindful of their intake.

People who take iodine supplements should ensure the product contains only the RDI, or less, to avoid consuming too much iodine. The actual iodine concentration in milk products varies greatly due to factors such as milk yield, season, and whether the farmer engages in teat-dipping with iodine-containing disinfectants.

A high-iodine diet over time can cause damage, and eating a very large serving at once may result in short-term discomfort such as burning of the mouth and stomach, fever, nausea, and diarrhea.

The American Thyroid Association recommends pregnant individuals take a daily prenatal vitamin containing at least 150 mcg of iodine to ensure adequate intake.

In summary, seafood, particularly cod, is a rich source of iodine. Consuming a typical seafood serving can contribute significantly towards daily iodine needs, but additional sources or servings might be necessary to fully meet the RDI. It's important to maintain a balanced diet and be mindful of iodine intake to avoid potential health risks.

| Seafood | Iodine (mcg) per Serving | % of Adult RDI | |-------------|--------------------------|---------------| | Cod (3 oz) | 99 | 66% | | Shrimp (3 oz)| 35 | 23% | | Tuna (3 oz) | 17-35 | 11-23% |

1. A cup of nonfat cow's milk contains approximately 50 mcg of iodine, more than half the RDI of 150 mcg.
2. Cheese, on average, contains 37.5 mcg of iodine per 100 grams.
3. A 120-gram serving of Alaskan pollock provides around 67 mcg of iodine.
4. Several types of seafood also provide notable amounts of iodine.
5. For instance, a serving of cod contains approximately the RDI for most adults.
6. One serving of cod (3 oz) contains approximately 99 mcg of iodine, about 66% of the adult RDI.
7. Shrimp and tuna provide moderate amounts but less than half the RDI per serving.
8. A 3 oz serving of shrimp contains around 35 mcgs of iodine, about 23% of the RDI.
9. Tuna contains approximately 17 to 35 mcgs of iodine, roughly 11-23% of the RDI.
10. Other seafood like fish sticks can provide iodine, but may have less healthy preparation methods.
11. It's worth noting that pregnant females and people who consume diets low in sodium are most at risk for iodine deficiencies.
12. In such cases, consuming a typical seafood serving can help bridge the gap.
13. However, it's important to remember that additional sources or servings might be needed to fully meet the 150 mcg RDI for adults.
14. Seaweed contains approximately 232 mcg of iodine per serving, more than the RDI for most adults.
15. Consuming too much iodine is associated with thyroid disease.
16. Therefore, it's crucial for individuals who rely on seafood for iodine to be mindful of their intake.
17. People who take iodine supplements should ensure the product contains only the RDI, or less.
18. The actual iodine concentration in milk products varies greatly due to factors such as milk yield, season.
19. The American Thyroid Association recommends pregnant individuals take a daily prenatal vitamin containing at least 150 mcg of iodine.
20. In summary, seafood, particularly cod, is a rich source of iodine.
21. Consuming a typical seafood serving can contribute significantly towards daily iodine needs.
22. However, additional sources or servings might be necessary to fully meet the RDI.
23. It's important to maintain a balanced diet and be mindful of iodine intake.
24. A high-iodine diet over time can cause damage.
25. Eating a very large serving at once may result in short-term discomfort.
26. Overconsumption may lead to burning of the mouth and stomach, fever, nausea, and diarrhea.

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