How to Get Iodine in Your Diet: Benefits of Seafood, Dairy, Salt, and Supplements

Introduction

Iodine is a mineral that is essential for human health. It helps regulate the body’s metabolism, supports healthy thyroid function, and helps the body produce energy. Unfortunately, many people don’t get enough iodine in their diets. Fortunately, there are several ways to get more iodine into your diet. In this article, we will explore the benefits of including seafood, dairy, iodized salt, and iodine supplements in your diet.

Include Seafood in Your Diet

Seafood is an excellent source of iodine. It is also rich in other essential vitamins and minerals such as zinc, vitamin B12, and selenium. Some of the best sources of iodine from seafood include cod, haddock, salmon, shrimp, and tuna. According to the American Thyroid Association, a 3-ounce portion of cooked cod contains 99 mcg of iodine, while a 3-ounce portion of cooked haddock has 66 mcg of iodine.

Eating seafood on a regular basis can also have numerous health benefits. Studies have shown that eating seafood can help reduce inflammation, improve heart health, and support brain development. Additionally, seafood is a great source of lean protein, which can help you feel fuller for longer and keep your energy levels up throughout the day.

Eat Dairy Products

Dairy products are another good source of iodine. Milk, yogurt, and cheese are all good sources of iodine. A cup of plain yogurt contains 75 mcg of iodine, while a cup of whole milk contains 56 mcg of iodine. Cheese is also a good source of iodine, although the amount varies depending on the type of cheese.

In addition to providing iodine, dairy products offer several other health benefits. They are a great source of calcium and protein, and they can help boost your immune system. Eating dairy products can also help protect against certain types of cancer and improve bone health.

Consume Iodized Salt

Iodized salt is one of the easiest ways to get more iodine in your diet. Iodized salt is simply regular table salt that has been fortified with iodine. One teaspoon of iodized salt contains 77 mcg of iodine, which is more than half of the recommended daily intake of iodine.

Using iodized salt is not only an easy way to get more iodine in your diet, but it also comes with other benefits. For example, iodized salt can help reduce the risk of hypothyroidism, a condition caused by an iodine deficiency. Additionally, using iodized salt can help reduce your sodium intake, which can help lower your blood pressure and reduce your risk of heart disease.

Try an Iodine Supplement

If you are unable to get enough iodine from your diet, you may want to consider taking an iodine supplement. Iodine supplements are available in both pill and liquid form and come in various strengths. It is important to talk to your doctor before taking any kind of supplement to make sure it is safe for you.

Taking an iodine supplement can help ensure that you are getting enough iodine in your diet. Studies have shown that taking an iodine supplement can help reduce the risk of goiter, a condition caused by an iodine deficiency. Additionally, taking an iodine supplement can help improve cognitive performance and reduce fatigue.

Eat Eggs

Eggs are another good source of iodine, although the amount varies depending on the type of egg. For example, one large egg contains about 24 mcg of iodine. Eggs are also a great source of protein, and they are high in other essential nutrients such as iron, folate, and vitamin B12.

Eating eggs can also provide numerous health benefits. Studies have shown that eating eggs can help improve heart health, reduce the risk of certain types of cancer, and aid in weight loss. Additionally, eggs are a great source of choline, which is important for brain development and memory.

Conclusion

Getting enough iodine in your diet is important for maintaining good health. Incorporating seafood, dairy, iodized salt, and iodine supplements into your diet can help ensure that you are getting enough iodine. Additionally, eggs are another good source of iodine. By following these tips, you can make sure that you are getting enough iodine in your diet.

We hope this article has provided you with helpful information on how to get iodine in your diet. Remember, making small changes to your diet can have big impacts on your overall health.