Iodine

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Iodine

0 to 6 months, 110 micrograms

7 - 12 months, 130 micrograms

1 -8 years, 90 micrograms

9 to 13 years old, 120 micrograms

19 years and older, 150 micrograms

Pregnant females all ages, 220 micrograms

Lactating females of all ages, 290 micrograms

How Iodine  is Used in the Body

Regulates thyroid hormones, and plays a huge roll in metabolism function.

Toxicity Signs & Symptoms

Abdominal pain, nausea, vomiting, weak pulse, coma. Excessive iodine can also lead to goiter - a symptom also related to Iodine Deficiency.

Deficiency Signs & Symptoms of Iodine

Enlarged thyroid gland (goiter), fatigue, weight gain, weight loss, depression, rapid heartbeat, fluctuations in appetite.

Therapeutic Benefits of Iodine

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

Best Food Sources

Iodized salt, fish, kelp, seaweed.

Choline is a soluble compound amine . It can be found in animal and plant tissue. This ammonia compound assist in the transporting of fat in the body and in the formation of acetylcholine (ACh) which acts as a transmitter in the central and peripheral nervous systems.

Choline in Foods & Drinks

Based on Milligrams, 1 Cup Serving Unless Noted

Food Selection

MG

Fish, haddock, cooked, dry heat, 1 fillet

119.4

1 fillet of rockfish, Pacific, mixed species, cooked, dry heat

117.3

Egg, whole, cooked, poached, 1 large

117.1

Turkey, all classes, meat only, cooked, roasted

115.5

Turkey, all classes, neck, meat only, cooked, simmered based on one turkey neck

114.6

Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised - based on 3 ounces

111.2

Crustaceans, crab, blue, canned

109.2

Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised - 3 oz

106.1

Fish, flatfish (flounder and sole species), cooked, dry heat - 1 fillet

101.5

Tomato products, canned, paste, without salt added

100.9

Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised

100.6

Beans, baked, canned, with pork and tomato sauce - 1 cup serving size

99.2

Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted

96.2

Fish, salmon, sockeye, cooked, dry heat

95.8

Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled

95.3

Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised or roasted

94.3

Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked by pan-frying

94.0

Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled

92.1

Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised

92.0

Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted

91.6

Vitamin Index

 

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