According to the health website Healthline (USA), on average, each adult needs 150 micrograms of iodine per day. Pregnant and breastfeeding women in particular have higher iodine needs than normal people.
Iodine deficiency leads to goiter and hypothyroidism, which can cause fatigue, muscle weakness, and weight gain.
People can supplement iodine through their daily diet. Here are some foods rich in iodine, according to Healthline .
Tuna is a low-calorie, high-protein, iodine-rich food.
1. Seaweed
Seaweed is a good source of antioxidants, vitamins, minerals and is low in calories.
Seaweed is one of the best natural sources of iodine. However, the amount of iodine in this food can vary significantly depending on the type of seaweed, where it is grown, and how it is prepared.
Common types of seaweed include kombu, wakame, and nori. Kombu and wakame are commonly used in soups, while nori is commonly used to wrap rice.
2. Milk and dairy products
Dairy products are a common source of iodine for people. The amount of iodine in milk varies.
One study found that an average 8-ounce glass of milk can provide 59% to 112% of the recommended daily intake of iodine.
In addition, yogurt and cheese also contain iodine.
3. Iodized salt
Iodized salt is widely available in stores and supermarkets. A quarter teaspoon of iodized salt contains 71 micrograms of iodine (47% of the recommended daily intake). However, iodized salt also contains sodium, so it is best to avoid consuming too much.
4. Shrimp
Shrimp is a low-calorie seafood that is high in protein and a good source of iodine. In addition, shrimp provides important nutrients such as vitamin B12, selenium and phosphorus.
5. Eggs
Eggs are also a good source of iodine. In addition, eggs provide a source of protein, healthy fats, and many vitamins and minerals.
On average, one large egg contains 24 micrograms of iodine, which is 16% of the recommended daily intake.
6. Tuna
Tuna is also a low-calorie, high-protein, iodine-rich food. In addition, tuna is a source of potassium, iron, and B vitamins. Tuna is also a rich source of omega-3 fatty acids, which may reduce the risk of heart disease.
Source link
Comment (0)