The thyroid is a butterfly-shaped gland in your neck. It is responsible for producing thyroid hormones (also known as T3 and T4), which help regulate metabolism, body temperature, and the proper functioning of many other organs including the brain and heart. Hypothyroidism occurs when thyroid hormone production does not meet the normal threshold.
What is Iodine and How is it Connected to Hypothyroidism?
Iodine, an essential mineral, is a key component in producing thyroid hormone. Thyroid cells convert iodine to the thyroid hormones, T3 and T4. In this way, the lack of iodine can cause hypothyroidism (read our article on hypothyroidism to learn about the symptoms). Since the body cannot naturally make iodine, it must be incorporated into the diet. An average adult typically requires 150 mcg of iodine per day.
Groups at risk for iodine deficiency include pregnant women, vegans and vegetarians, and people who live in areas with low levels of iodine in the soil. A simple urine test can screen for iodine deficiency.
8 Foods Rich in Iodine
Incorporating iodine into your regular diet can easily correct a deficiency in the mineral.
1. Eggs
A single hard-boiled egg can provide about 26 micrograms (mcg) of iodine.
2. Seaweed
A 10-gram serving of dried nori seaweed (the kind used in sushi) can contain up to 232 mcg of iodine.
3. Cod
A single serving, or 3 ounces of cod contains about 158 mcg of iodine, which meets the recommended daily intake for most adults.
4. Iodized Table Salt
A little over half a teaspoon of iodized salt can meet an adult’s daily iodine intake—containing about 150 mcg.
5. Cheese
Most cheeses contain iodine, though the exact quantity varies by type. For instance, an ounce of cheddar cheese has 12 mcg of iodine, making up 8% of the daily requirement.
6. Yogurt
Yogurt is not only rich in calcium and protein but also a valuable source of iodine. A cup of plain, fat-free yogurt contains 75 mcg of iodine, fulfilling 50% of the daily requirement. The iodine content in fruit-flavored yogurt varies based on the iodine levels in the milk used to produce it.
7. Milk
An 8-ounce serving of reduced-fat milk provides 56 mcg of iodine, which is 37% of the daily 150 mcg recommended for healthy adults. Fat-free milk, with 51 mcg, has slightly less iodine than reduced-fat milk. Whole milk and chocolate milk also contain iodine.
8. Shrimp
Shrimp and other seafood are excellent sources of iodine as they absorb the iodine naturally found in seawater. Three ounces of shrimp provide approximately 35 mcg of iodine, amounting to 23% of the daily recommended intake.
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