Top 5 Iodine Rich food – Vegetarian

Iodine is an important element required to produce thyroid hormone in the body. It is also known as Iodide and it is a type of mineral that is naturally found in the earth’s soil and ocean waters.

It is not just important for the production of thyroid hormone but is also required for regulating brain and bone development during pregnancy and infancy.

According to American Thyroid Organization, Thyroid hormone helps the body use energy, stay warm and keep the brain, heart, muscles, and other organs working as they should.

Approximately 30% of the world’s population remains at risk for iodine deficiency.

Also, researchers have found that Iodine content varies according to geographical locations. Soils low in organic matter( eg: sandy soils) tend to be low in iodine because they trap little of any deposited iodine.

A study from the Center for Disease Control showed that 90 percent of Americans eat too much salt, and the average adult has an average daily intake of 3,592 mg.

Himalayan salt is one of the safer options for its many benefits. I have written another post on this wonder salt here!

Hypothyroidism or Underactive Thyroid occurs when the body is not able to produce enough thyroid hormones which is necessary for controlling growth, cell repair, and metabolism.

Worldwide, environmental iodine deficiency is the most common cause of all thyroid disorders.

I have written another article on Hypothyroidism where you can check if you are suffering from Thyroid.

Best Sources of Iodine apart from Iodized Salt

We can get iodine naturally by eating certain plants that are rich in Iodine content. Here in this post, I have listed the top 5 vegetarian sources of Iodine apart from Iodized salt.

Seaweeds

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Seaweeds are all rage today and they can be rich in iodine. They can be dried, pickled, or used as a condiment. Kelp contains the highest amount of iodine than any other food on this planet. One serving of kelp contains around 2000 micrograms of iodine while one tablespoon of arame contains 730 micrograms of iodine. Wakame is another excellent source of iodine with one tablespoon providing 80 micrograms of iodine. Studies show that seaweed supplementation can boost iodine status, more so in iodine-deficient women.

Dairy Products

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Dairy products such as milk, yogurt, and cheese are also rich in iodine. One cup of low-fat plain yogurt has 75 micrograms (that’s half of your daily allotment right there) and a cup of reduced-fat milk has 56 micrograms.

Research says that Iodine is also present in breast milk. Infants receive the iodine they need from their mothers. The nutrient aids the neurological development of the infant.

Baked Potato

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1 medium Baked potato with peel has about 60 milligrams of Iodine. Baked potato are better than mashed or fried potatoes. An average sized potato contains 40 percent of the iodine necessary for your body.

Dried Prunes

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Dried prunes are an amazing source of nutrients, vitamins and minerals. Having a handful will give you enough nutrients and vitamins to fulfill daily requirement. It doesn’t give sufficient iodine for a day but 5 prunes can give you up to 9 percent of the daily requirement.

Spinach and Dark Green Leafy Vegetables

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Spinach, turnip greens and Swiss chard have been specifically noted for their dietary iodine values.  These nutrient-dense veggies also offer a highly bio-available food source for easy digestion.

Also, Spinach has been suggested as one of the best greens for thyroid as according to International Journal of Trichology, there’s a direct link between zinc deficiency and hypothyroidism. And, guess what? Spinach has a lot of Zinc, so you know what to include in your diet without fail.

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Himalayan Pink Salt – Top 5 Benefits