6 Foods That are High in Iodine and Can Be Added in Your Diet

Iodine sounds like a crazy chemical, but it’s actually an essential mineral. You need iodine to survive! The body uses iodine to make thyroid hormones or TH.

These molecules control everything from the muscle and heart to the kidney and brain. Even metabolism depends on thyroid hormones. The body can’t make iodine, so you need to get it through food. Eating iodine-rich sources is the best way to prevent deficiency.

# Seaweed

Are you a fan of Japanese or Korean food? You’ll be happy to know that seaweed, a staple in both cuisines, is rich in iodine. The highest levels are found in kelp.

However, seaweed has so much iodine that you can go overboard. Just 1/4-ounce dried seaweed may have more than 4,500 micrograms, but adults only need 150 micrograms every day. Too much iodine reduces thyroid hormone synthesis, which can harm your health rather than helping it.

# Cod

If you don’t like fishy flavors, eat cod. It’s a mild-tasting fish and rich in iodine. A 3-ounce serving has 66 percent of your daily iodine intake!5 Additionally, cod is a lean source of protein and healthy fats. Eat it with brown rice, quinoa, or a leafy salad.

# Shrimp

Another iodine-rich seafood is shrimp. Three ounces gives you 35 micrograms or 23 percent of your daily intake. It also counts as a delicious lean protein. Shrimp works well in pasta, salads, and stews. For a simple snack, grab cocktail sauce and have it.

# Canned Tuna

Need something more convenient? Canned tuna is a perfect choice. A can of tuna will have up to 23 percent of your iodine recommendation, along with protein and healthy fats. Keep it healthy by skipping mayonnaise. Instead, smash avocado and mix together.

# Cow’s Milk

If you’re not lactose intolerant, enjoy a glass of cow’s milk. An 8-ounce serving offers 66 percent of your iodine needs, plus calcium and vitamin D. Warm milk makes for a perfect nightcap. Otherwise, add it to smoothies or eat with cereal.

# Cooked Navy Beans

Beans contain fiber, protein, and iodine. Half a cup of cooked navy beans has 32 micrograms or 22 percent of your daily intake. Toss navy beans with salad, pasta, or quinoa. You even mash it up and make veggie burgers.