Iodine RDA, Rich Food Sources

Natural Food Sources Containing Iodine

Natural foods rich in iodine, a trace element that is naturally present in particular foods, include iodized salt, potassium salts, fish and shellfish, milk, grain products, eggs, kelp, nori, wakame, kombu, seaweed, fruits, vegetables, human breast milk and infant formulas.

Because iodine is found naturally in the earth's soil, foods in harvested crops also contain amounts of iodine. Depending upon the area where the crops are planted, the content varies with some areas being iodine-deficient.

It may also be purchased as a dietary supplement.

Iodine Nutrition Benefits for the Body:

General - Essential for thyroid efficiency. In turn, thyroid hormones determine the productivity and efficiency of the metabolism. Therefore, we can easily see why having a healthy thyroid is essential for dieters because it greatly impacts metabolic rate and performance.

Therapeutic Uses for Iodine: May assist in the treatment of the following: thyroid disturbances, cognitive impairment, cretinism, fibrocystic breast disease, goiter, hyperthyrodism, hypothrodism, multiple miscarriages.

Iodine Deficiency Symptoms:

Hair loss, fatigue, weight gain, drowsy. If you are experiencing weight gain and have not been consuming more calories than your recommended weight supports, please get with your doctor for testing as your weight gain might be the cause of a thyroid imbalance.

Food Sources for Iodine and Content

Food	Preparation Mode	Serving Size	Iodine Content in MCG's	% Daily Value
Protein Group
Cod	Baked	3 ounces	99	66%
Egg	large	1 egg	24	16%
Fish Sticks	baked	3 ounces	54	36%
Shrimp	fried	3 ounces	35	23%
Tuna	canned in oil, drained	3 ounces	17	11%
Miscellaneous
Salt	iodized	1/4 teaspoon	71	47%
Grain Group
Bread	enriched, white	2 slices	45	30%
Macaroni	enriched, boiled	1 cup	27	18%
Raisin Bran	dry form	1 cup	11	7%
Dairy Group
Cheese	cheddar, regular	1 ounce	12	8%
Ice Cream	chocolate	1/2 cup	30	20%
Milk	fat reduced	1 cup	56	37%
Yogurt	Plain, low fat	1 cup	75	50%
Fruit Group
Apple Juice	canned, bottled, fresh	1 cup	7	5%
Banana	fresh, raw state	1 large	3	2%
Fruit Cocktail	canned, heavy syrup	1/2 cup	42	28%
Prunes	dried	5 prunes	13	9%
Vegetable Group
Corn	cream style, canned	1/2 cup	14	9%
Green Peas	frozen, boiled	1/2 cup	3	2%
Lima Beans	mature, boiled	1/2 cup	8	5%

Iodine Recommended Daily Amounts (RDA) in Micrograms (μg/d):

Males & Females:

Birth to 6 months old - 110 mcg
7 to 12 months old - 130 mcg
1 to 8 years old - 90 mcg
9 to 13 years old - 120 mcg
14 and older - 150 mcg

Pregnancy:

All Ages - 220 mcg

Lactation:

All Ages - 290 mcg

Vitamins & Minerals That Impact Weight Loss, Weight Maintenance & Overall Health

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