The principal trace element that maintains the normal function of thyroid gland is iodine. A proper functioning thyroid gland regulates various body functions such as calcium homeostasis, detoxification, cellular metabolism, and growth and development of the body. Hence, it is crucial to take the recommended iodine through the diet as inadequate iodine intake results in various body manifestations such as hypothyroidism with goiter (progressive thyroid gland enlargement), reduced metabolic rate, iron deficiency, lethargy, weight gain, fatigue, impaired immune function, depression, anxiety, and reduced immune capacity, to mention a few. Therefore, normal function of the thyroid gland can be maintained by an adequate intake of iodine. Here is a brief discussion on iodine rich foods that improve the thyroid function by maintaining the function of thyroid function and by preventing various disorders of the thyroid gland.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
Eggs are one of the richest iodine sources that are commonly advised in case of thyroid imbalance. In fact, the iodine content for each egg widely varies as it depends upon the amount of iodine that has been fed to the hen. An egg that weighs around 50 grams has been expected to contain about 13 and 70mcg of iodine. Moreover, a hen that is fed with an iodine rich diet can form an egg containing up to 200 mcg of iodine. One can also include another rich source of iodine, shrimp to the diet by combining a shrimp omelet with eggs.
Watercress
An oldest leafy vegetable that has been used from olden era is watercress. Sprigs of watercress make an abundant source of iodine and can be used to garnish various dishes. Besides containing iodine, watercress contains many healthy nutrients like potassium, beta carotene, vitamin c, magnesium, B vitamins, vitamin k and calcium. Additionally, watercress is the richest iodine containing plant source and is thus recommended for people on a vegetarian diet.
Sea Vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
The iodine level in milk products depends on the cow's dietary intake of iodine, similarly as eggs. It is also reported that the seasonal variations can affect the iodine level of milk as the milk produced by the cow during summer contains lesser level of iodine than during winter. In fact, an average level of iodine in a cup of milk can range from between 58 and 116 mcg. Also, the milk produced by the sheeps and goats contains higher level of iodine than cow's milk. One of the richest iodine sources among dairy products is mozzarella cheese. Other iodine rich sources of probiotic products include cheese, yoghurt, butter milk and ice cream, to mention a few. Moreover, the iodine level can depend upon the source and form of dairy product.
Foods fortified with iodine or iodized salt
Research reports that the daily iodine requirements of the body can be met by the consumption of iodine rich foods and foods containing iodized salt. The WHO and other organizations have set the national salt iodination standards in various countries in an effort to promote an access to iodized salt. Iodizing salt is highly recommended to treat and prevent dietary iodine deficiency in the body. Iodizing salt is priced low and can be included in any type of cuisine. According to UNICEF, about 66% of households all over the world can access iodized salt.
Kelp
In fact, any type of seafood is considered as a rich iodine source because the seawater contains highest levels of iodine. Kelp is one such source that contains iodine, which is one of the most edible seaweed and vegetables. Kelp is sold in either dried or fresh form in many grocery or super markets in Asian market. Kombu is a fresh form of kelp that has to be soaked in water and cooked. It can be added into the salad or a side vegetable.
Eggs
Eggs are one of the richest iodine sources that are commonly advised in case of thyroid imbalance. In fact, the iodine content for each egg widely varies as it depends upon the amount of iodine that has been fed to the hen. An egg that weighs around 50 grams has been expected to contain about 13 and 70mcg of iodine. Moreover, a hen that is fed with an iodine rich diet can form an egg containing up to 200 mcg of iodine. One can also include another rich source of iodine, shrimp to the diet by combining a shrimp omelet with eggs.
Watercress
An oldest leafy vegetable that has been used from olden era is watercress. Sprigs of watercress make an abundant source of iodine and can be used to garnish various dishes. Besides containing iodine, watercress contains many healthy nutrients like potassium, beta carotene, vitamin c, magnesium, B vitamins, vitamin k and calcium. Additionally, watercress is the richest iodine containing plant source and is thus recommended for people on a vegetarian diet.
Sea Vegetables
The sea is considered as a home for iodine rich sources such as kelp, kombu, wakame, arame, and hiziki. One of the richest iodine in the planet is kelp and per serving of kelp exceeds up to 4 times the daily recommended intake of iodine. Hence, kelp is a richest source of iodine. The iodine level in each sea vegetable is mentioned as follows: 80/mcg iodine is present in a tablespoonful of wakame, 2000/mcg iodine is present in a tablespoonful of kelp, 780/mcg iodine is present in a tablespoonful of hiziki, 730/mcg in a tablespoonful of arame, and 1450/mcg in an inch of kombu. These sea vegetables are suitable to be used in salads and soups.
Dairy Products
The iodine level in milk products depends on the cow's dietary intake of iodine, similarly as eggs. It is also reported that the seasonal variations can affect the iodine level of milk as the milk produced by the cow during summer contains lesser level of iodine than during winter. In fact, an average level of iodine in a cup of milk can range from between 58 and 116 mcg. Also, the milk produced by the sheeps and goats contains higher level of iodine than cow's milk. One of the richest iodine sources among dairy products is mozzarella cheese. Other iodine rich sources of probiotic products include cheese, yoghurt, butter milk and ice cream, to mention a few. Moreover, the iodine level can depend upon the source and form of dairy product.
Foods fortified with iodine or iodized salt
Research reports that the daily iodine requirements of the body can be met by the consumption of iodine rich foods and foods containing iodized salt. The WHO and other organizations have set the national salt iodination standards in various countries in an effort to promote an access to iodized salt. Iodizing salt is highly recommended to treat and prevent dietary iodine deficiency in the body. Iodizing salt is priced low and can be included in any type of cuisine. According to UNICEF, about 66% of households all over the world can access iodized salt.
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