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Iodine RDA, Rich Food Sources

Written by Sky Taylor, Diet Bites

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

 

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