How to Get Iodine in Your Diet: Natural Sources, Recipes, and Supplements


While many of us try to eat a balanced diet, we may overlook some essential nutrients that our bodies need for optimal health. Iodine is one such crucial element that plays a significant role in keeping our thyroid gland healthy. An iodine deficiency can lead to various health issues, including goiter, cognitive impairment, and hypothyroidism. The purpose of this article is to provide practical tips to help readers incorporate iodine-rich foods or supplements into their diet.

Importance of Iodine in the Human Body

Iodine is an essential mineral that our bodies require for various functions, but it cannot produce it on its own. That’s why we need to get it from external sources such as food or supplements. Iodine plays a crucial role in the production of thyroid hormones, which regulate our metabolism, growth, and development. It also helps to maintain a healthy immune system, nervous system, and cognitive function.

A deficiency in iodine can lead to various health problems, like goiter, a condition in which the thyroid gland becomes enlarged, hypothyroidism, and cognitive impairment. Iodine deficiency is the leading cause of preventable intellectual disability worldwide, and it can affect both children and adults. Therefore, it is essential to consume iodine-rich foods or supplements to prevent such health problems.

Foods Rich in Iodine

The good news is that iodine is found naturally in various foods. Many dietary sources provide iodine, including seafood, dairy products, eggs, and seaweed. Here is a list of some foods that are rich in iodine:

  • Seaweed: Kelp, wakame, nori, and other types of seaweed are excellent sources of iodine. A single sheet of nori contains up to 50 micrograms of iodine.
  • Seafood: Fish is another rich source of iodine. Cod, tuna, shrimp, and seawater fish like haddock and salmon are great options.
  • Dairy products: Cheese, milk, and yogurt are also good sources of iodine.
  • Eggs: One large egg contains about 16 micrograms of iodine, which is about 11% of the daily recommended intake.

It’s essential to incorporate iodine-rich foods into your diet regularly. The recommended daily intake of iodine varies by age:

  • Infants up to six months: 110 micrograms
  • Seven to twelve months: 130 micrograms
  • Children aged 1 to 8 years: 90 micrograms
  • Children aged 9 to 13 years: 120 micrograms
  • Teens and adults: 150 micrograms
  • Pregnant women: 220-250 micrograms
  • Breastfeeding women: 290-300 micrograms

Recipes High in Iodine

There are many delicious and easy-to-make recipes that provide iodine. Here are some examples:

  • Sushi Rolls: Make your sushi rolls with seaweed sheets, avocado, cucumber, and seafood like tuna or crab.
  • Seafood Chowder: Prepare seafood chowder with shrimp, haddock, and potatoes.
  • Tuna Salad with Greens: Make a healthy tuna salad by mixing tuna canned in olive oil with greens, like spinach or kale.

To make sushi rolls, for example, here are the basic steps:

  1. Place a sheet of nori on a bamboo rolling mat.
  2. Add cooked sushi rice, leaving a small margin on the edges.
  3. Layer some avocado, cucumber, and seafood on top of the rice.
  4. Roll the mat tightly, pressing as you go.
  5. Cut the sushi into slices and serve with soy sauce and pickled ginger.

Dietary Supplements Containing Iodine

If you have difficulty getting iodine from natural sources, you can consider taking iodine supplements. Various supplements are available, such as kelp, which contains high levels of iodine. It’s also common to take multivitamins that may include iodine. However, it’s essential to use them safely and take them only as directed by healthcare providers.

While iodine supplements can be helpful, taking too much iodine can be harmful. Overconsumption can lead to hyperthyroidism, autoimmune thyroid disease, and even thyroid cancer in rare cases. Therefore, it’s essential to understand how much iodine you need and not to exceed the recommended amount. Consult with a healthcare provider to determine if iodine supplements are right for you.

Grocery Shopping for Iodine-Rich Foods

Grocery shopping can be overwhelming, but it’s essential to take practical steps to ensure that you’re getting enough iodine in your diet. Here are some tips to consider:

  • Choose iodized salt: Iodized salt is a convenient source of iodine, and it’s available in most grocery stores. Use it for cooking or seasoning food.
  • Check food labels: Check product labels for the iodine content of packaged food. Some dairy products, bread, and cereals may contain iodine.
  • Eat more seafood: Add more seafood to your diet, such as salmon or shrimp.

While processed foods may contain iodine, they are often high in salt, sugar, and unhealthy fats. It’s best to prioritize whole, nutrient-dense foods that are rich in iodine.

Risks of Consuming Too Much Iodine

While it’s essential to consume enough iodine, it’s also necessary to avoid overconsumption. Consuming too much iodine can cause various negative health effects. Hyperthyroidism, autoimmune thyroid disease, and even thyroid cancer are some of the potential risks of consuming too much iodine.

The daily recommended intake of iodine for most adults is 150 micrograms, which is enough to prevent iodine deficiency. It is generally safe to consume up to 1,100 micrograms of iodine per day. However, excessive iodine intake can have serious health implications. It’s best to consult with a healthcare provider before starting iodine supplements or significantly changing one’s diet.

Consulting a Healthcare Professional

As mentioned earlier, it’s essential to talk to a healthcare provider before starting iodine supplements or making significant changes to your diet. They can provide guidance and help you assess your iodine needs based on your age, gender, and health status. They also notify you of special considerations, such as if you are pregnant or have pre-existing health conditions that may affect your iodine needs.


Iodine plays a vital role in maintaining optimal health. Getting enough iodine is crucial to prevent various health problems like goiter, hypothyroidism, and cognitive impairment. Fortunately, many natural sources of iodine, such as seafood, dairy products, and eggs, are widely available. If you struggle to get enough iodine from natural sources, supplements like kelp or multivitamins are also available. However, it’s essential to use them safely and under the guidance of a healthcare professional. Taking practical steps like choosing iodized salt and incorporating seafood into one’s diet can also help to ensure adequate iodine intake.

Webben Editor

Hello! I'm Webben, your guide to intriguing insights about our diverse world. I strive to share knowledge, ignite curiosity, and promote understanding across various fields. Join me on this enlightening journey as we explore and grow together.

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