Top 10 Iodine Rich Foods

Potatoes

Potatoes are also a rich source of iodine, but make sure you consume only organic potatoes because potatoes grown otherwise tend to soak up a lot of pesticide. Also to maintain the iodine content in potatoes it is better to consume baked potatoes instead of mashed since the skin of the potatoes contain many nutrients like potassium, fiber and vitamins. A single potato provides 60/ mcg of iodine and it provides 40% iodine required daily

Eggs

Hard boiled eggs are known for their copious iodine content. Along with iodine, eggs also are a healthy source of zinc, vitamin D, vitamin A and calcium. A single egg can provide 12/mcg of iodine amounting to 9% of the daily value

Milk

Milk contains several minerals like potassium, folate, magnesium, phosphorous and one of them is iodine. One cup of milk contains 56/mcg of iodine and it fulfills 37% iodine requirement when consumed on a daily basis. Hence giving milk to your child regularly maintains the iodine balance in his or her body

Bananas

Bananas not only energize you instantly but they are also rich in potassium and iodine content. A single banana contains 3/mcg of iodine, which gives 2 % of required iodine in a day

Seafood

Seafood is an abundant source of various minerals and nutrients. One of the most important mineral available in various type of seafood is iodine. It can be found in shrimps, clamps, shells and oysters. Seaweed is also a rich source of iodine. Sea kelp is one of the best sources of iodine along with Dulse, unfortunately both of them are not easily available in the Indian markets. Another rich source of iodine is Lobster which contains 100/mcg of iodine and provides 67% of required iodine on a daily basis. Tuna fish also has high iodine content and provides 11% of the daily required iodine in the diet

Cheese

Though many people might not prefer cheese and other dairy and pasteurized products in their daily diet, it is undoubtedly a rich source of calcium, protein and iodine. An ounce of cheese consist 10-15/mcg of iodine. Cheddar cheese contains more iodine than any other variety of cheese

Fortified Iodized Salt

An easy way to incorporate iodine in your daily diet is to use fortified iodized salt instead of regular salt while cooking food. Regular salt is categorized as a crystal that consist sodium and chloride, while iodized salt is a mineral fortified with iodine. 1 gm of iodized salt provides 77/mcg of iodine and is sufficient to provide required iodine in the daily diet. Another variety of salt rich in iodine is Himalayan salt, also known as the grey salt, which can be used instead of regular salt. Some of the herbs like hyssop, cinnamon and fennel are a good source of iodine. Even black and white pepper is a good source to incorporate iodine in the diet

Fruits

Some fruits like strawberries, cranberries and pineapple are an excellent source of iodine. Fresh and organic strawberries approximately contain 13/mcg of iodine, which provides 10% of the required iodine in a daily diet. Cranberries are a richer source of iodine and contain 400/mcg of iodine. Another fruit rich in iodine is pineapple. It not only contains enough iodine, but also acts as an anticoagulant

Beans

Green beans and navy beans are well known for their high iodine content. A portion of green beans contain 3/mcg of iodine that caters to 2% of the required amount in the daily diet. Navy beans contain more iodine than green beans, which amounts to 32/mcg of iodine. Beans are not only a good source of iodine, but they also provide various other nutrients to the body