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Foods Containing Iodine

Iodine is an important trace element for our body. However, iodine is contained in relatively few foods. If these are consumed rarely or not at all, it can lead to an iodine deficiency and even to a disruption of thyroid function. EAT SMARTER shows you which foods you should eat to prevent iodine deficiency.

Iodine is important for the body. It is essential for the function of the thyroid gland and, among other things, is responsible for the energy turnover in the body. The German Nutrition Society recommends a daily intake of 200 micrograms for adults. In pregnant and breastfeeding women it is even up to 260 micrograms per day.

1. Sea Fish

Fish such as plaice, cod, mackerel, or pollock are rich in iodine. A portion of 100-200 grams can already cover the daily requirement of an adult (200 micrograms). Therefore sea fish should be on your menu once or twice a week. River fish such as trout or carp are also healthy, but low in iodine.
For example, try our pollock with dill potatoes or the plaice with herb coating and be inspired by many other delicious fish recipes.

2. Algae

Algae are an ideal source of iodine without fish or meat, especially for vegetarians and vegans. On average, aquatic plants contain 10 milligrams of iodine per 100 grams. They also provide many proteins, minerals, and vitamin B12, which is particularly important for vegans.
In this respect, you often eat sushi and spice up soups, salads, vegetables, or omelets as well as scrambled eggs with nori, wakame, or kombu seaweed.

3. Seafood

Mussels, oysters, lobster, or shrimp are similar to sea fish as a suitable source of iodine. They are also rich in protein and iron. Treat yourself to these foods and let our seafood recipes inspire you to come up with new variations.

4. Iodized salt

Many foods contain almost no iodine due to soil leaching. Therefore, the enrichment of table salt with iodine is very useful. Of course, the iodine intake should not come exclusively from salt and the recommended daily dose of 6 grams of salt should not be exceeded. However, use iodized table salt for the preparation of your food to support your intake.

5. Dairy products

Cheese, yogurt, and the like also contain iodine due to the enrichment of animal feed with trace elements. In addition, they provide proteins, especially in combination with cereals, for example in the form of bread or pasta. They also contain important minerals such as calcium and potassium as well as B and E vitamins. Dairy products are therefore particularly important, especially for children, and should not be missing from the menu.

6. Bread

Unfortunately, bread is not rich in iodine per se. However, it contains a relatively large amount of salt. When shopping, therefore, pay attention to the list of ingredients and give preference to bread and baked goods made with iodized table salt.

Tip: Simply bake your own bread – with iodized salt, of course. EAT SMARTER gives you tips for baking bread and shows you how you can easily make sourdough and yeast dough yourself.

7. Cold cuts

Similar to bread, sausage products such as salami, ham, and the like are not always rich in iodine, but they are also very salty. For these and other reasons, they should therefore only be eaten in small quantities. However, if you’re a fan of cold cuts, you’d rather go for those that are made with iodized salt and are as low in fat as possible.

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Food

Vegetarians: Algae Provide Iodine

Vegetarians avoid meat and fish in their diet. But the water dwellers in particular are great suppliers of iodine. So that there is no iodine deficiency, vegetarians can incorporate algae into their diet, because they score with a high content of the trace element.

Algae as an iodine supplier

100 grams of seaweed contain about 10 milligrams of iodine. They are therefore ideally suited for vegetarians who have to cover their need for the trace element with other sources than, for example, fish. However, the iodine content varies in different types of algae.

For example, nori seaweed, which is best known as the coating of sushi rolls, contains the least iodine – but it does have a lot of vitamin A. Kombu seaweed, on the other hand, is very rich in iodine and contains natural glutamic acids, which make all dishes taste more intense.

Be careful with iodine intake

In order to avoid a disturbance of thyroid function, excessive iodine intake should not occur. This is especially true for children, the elderly, or people who are affected by thyroid disease. If you suspect an iodine deficiency, you should always consult a doctor and not supplement yourself.

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health

Iodine Deficiency: You Can Prevent it With These Foods

Iodine is an essential trace element. A lack of iodine can even lead to an underactive thyroid.

Iodine is an essential trace element

Iodine is important for mental and physical development, especially in children, according to the AOK Federal Association. Iodine deficiency is a gradual process that is often not noticeable at first. But in the long term, a deficiency can trigger changes or diseases of the thyroid gland. The consequences range from depression to difficulty concentrating. “Iodine is a vital trace element. The body needs it for the formation of thyroid hormones, among other things,” says Dr. Julian Bleek, doctor in the AOK Federal Association.

According to the German Society for Nutrition, the recommended daily iodine intake for children is between 100 and 200 micrograms, depending on their age. For adults it should be around 200 micrograms daily. Pregnant and breastfeeding women have a particularly high iodine requirement (230 or 260 micrograms per day).

Hypothyroidism due to iodine deficiency: These are the symptoms

If the thyroid does not get enough iodine, it can no longer produce enough hormones. It then first tries to compensate for this deficit by enlarging itself. As a result, a goiter forms, also called goiter. From a certain size, a goiter is also visible from the outside and can cause symptoms, for example problems with swallowing or a wheezing noise. The suspicion of goiter can be clarified by means of a palpation examination and ultrasound.

If the thyroid gland is no longer able to produce enough thyroid hormones despite this enlargement, the result is hypothyroidism. Those affected then feel listless and tired and complain of a physical and mental drop in performance. There may be other symptoms.

skin changes (dry, cool, pale yellow, or doughy skin)
dry, brittle hair
rough, hoarse voice
weight gain
constipation tendency
decreasing fertility and potency
slow heartbeat

The iodine requirement can easily be covered with everyday foods

In order to cover the daily need for iodine, one can quickly become active oneself, as the element is easily absorbed through food: The “Bavarian Consumer Center” recommends that iodized salt be preferred over the non-iodized salt and that it should be used in the kitchen. Loosely packaged bread and baked goods and sausages are usually also produced with iodized salt.

However, iodine is not only contained in salt, but also in sea fish and seafood. The trace element is also contained in smaller doses in spinach, broccoli, rye bread, algae and dairy products

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