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
Seafood is considered to be the richest source of iodine as it contains high levels of iodine. Kelp is one among the most edible seaweed and vegetable that contains abundant iodine. Kelp is available in the Asian market in various forms such as dried form and as kombu, a fresh kelp. Kelp in dried form can be cooked after soaking it in water. It can be taken as a side vegetable dish or a salad.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
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 biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
Similar to eggs, the milk products can contain varying levels of iodine depending upon the daily iodine intake by the cow. It has been claimed by the research studies that the milk iodine level can vary in different seasons. This is because the iodine content of milk produced by a cow during winter is higher during winter when compared to the milk produced by a cow during summer. On an average, the iodine concentration in a cup of cow milk is estimated to be around 58 and 116 mcg. It has been reported that the iodine concentration is higher in the milk produced by the sheeps and goats. Mozzarella cheese is considered to be the milk product with richest iodine concentration. Some of the probiotic milk products that contain high concentration of iodine include yoghurt, cheese, ice cream and butter milk, to mention a few. Moreover, the iodine concentration can vary depending on the type of the milk product and its derivative.
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
Seafood is considered to be the richest source of iodine as it contains high levels of iodine. Kelp is one among the most edible seaweed and vegetable that contains abundant iodine. Kelp is available in the Asian market in various forms such as dried form and as kombu, a fresh kelp. Kelp in dried form can be cooked after soaking it in water. It can be taken as a side vegetable dish or a salad.
Eggs
One of the richest source of iodine includes eggs. In general, the iodine level for each egg varies because it depends on the quantity of iodine that has been administered to the hen. A large egg that weighs up to 50 grams is estimated to contain an iodine content ranging from between 13 and 70mcg. An egg can contain up o 200mcg of iodine if the hen is well-fed with an iodine rich diet. The best advantage of consuming eggs is that one can consume a combination of egg and shrimp (another iodine rich source) as part of the diet.
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 biggest store house of sources that contain abundant iodine, which include kelp, arame, hiziki, kombu and wakame. A single serving of kelp can fill up the recommended daily iodine requirement by providing more than 4-fold iodine content to the body and thus, is the only source that contains richest levels of iodine. The iodine level in a tablespoon of various sea vegetables are as follows: a teaspoon of kelp contains 2000/mcg of iodine, a tablespoon of hiziki contains 780/mcg iodine, a tablespoon of arame contains 730/mcg iodine, an inch of kombu contains 1450/mcg iodine and a tablespoon of wakame contains 80/mcg of iodine. These sea vegetables can be used to garnish soups and salads.
Dairy Products
Similar to eggs, the milk products can contain varying levels of iodine depending upon the daily iodine intake by the cow. It has been claimed by the research studies that the milk iodine level can vary in different seasons. This is because the iodine content of milk produced by a cow during winter is higher during winter when compared to the milk produced by a cow during summer. On an average, the iodine concentration in a cup of cow milk is estimated to be around 58 and 116 mcg. It has been reported that the iodine concentration is higher in the milk produced by the sheeps and goats. Mozzarella cheese is considered to be the milk product with richest iodine concentration. Some of the probiotic milk products that contain high concentration of iodine include yoghurt, cheese, ice cream and butter milk, to mention a few. Moreover, the iodine concentration can vary depending on the type of the milk product and its derivative.
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.
About the Author:
Being the president of Biosanes Weight Loss & Nutrition Faryn Clark is in love with bringing healthy advice for the world. If you wish for more information on this particular article coupled with other health related advice. follow the link
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