Cod in high in Iodine

Iodine is an important trace element that is essential for human health.

It plays a critical role in thyroid function, which regulates metabolism and growth. Inadequate intake of iodine can lead to a range of health problems, including thyroid dysfunction, cognitive impairment, and developmental delays.

The recommended daily intake of iodine for adults is 150 micrograms per day, but many people do not get enough iodine through their diets.

So, what are the dietary sources of iodine?

Seafood, dairy products, and iodized salt are some of the most significant sources of iodine in the diet.

Seaweed is also a rich source of iodine, but it is not as commonly consumed in Western diets.

Seaweed a source of Iodine
Foods High in Iodine: Why You Need It and Where to Find It 4

For those who avoid seafood and dairy or follow a vegan or vegetarian diet, other options include fortified cereals, eggs, and some types of bread.

Here is a list of foods that are particularly high in iodine:

  • Seaweed (e.g. kelp, nori, wakame) – contains up to 2,984 mcg per 1-gram serving
  • Cod – 99 mcg per 3-ounce serving
  • Shrimp – 35 mcg per 3-ounce serving
  • Tuna – 17 mcg per 3-ounce serving
  • Plain low-fat yogurt – 75 mcg per 1-cup serving
  • Milk – 56 mcg per 1-cup serving
  • Iodized salt – 76 mcg per 1/4 teaspoon

Consuming foods high in iodine can provide a range of health benefits.

Adequate iodine intake is crucial for thyroid function, which impacts metabolism, energy production, and growth.

Iodine also plays a role in cognitive development, particularly during fetal and early childhood development.

There is also some evidence to suggest that iodine can aid in weight management by increasing metabolic rate and supporting healthy thyroid function.

To ensure adequate iodine intake, it is important to incorporate iodine-rich foods into the diet.

This may involve making simple swaps, such as switching to iodized salt or adding seafood to your diet.

However, it is important to consume a balanced and varied diet, as excessive intake of iodine can also lead to health problems.

Those with dietary restrictions or limitations may need to be more conscious of their iodine intake and consider consulting with a healthcare professional or registered dietitian.

In conclusion, iodine is an essential nutrient that plays a critical role in human health.

Ensuring adequate iodine intake through dietary choices can provide a range of benefits, from supporting thyroid function to aiding cognitive development.

By incorporating foods high in iodine into your diet, such as seaweed, cod, shrimp, tuna, low-fat yogurt, milk, and iodized salt, you can support your overall health and well-being.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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