Iodine – an essential trace element that the body needs to regulate various physiological processes like metabolism, is also a key component of thyroid hormones. These hormones influence the body’s metabolism by regulating the conversion of oxygen and calories into energy. Maintaining adequate iodine levels in the body helps in keeping a healthy metabolism, that influences healthy weight and energy levels. Iodine is also particularly important for pregnant women and infants, since it is crucial for the proper development of the baby’s brain and nervous system.
This mineral has also been known to have antimicrobial properties, playing a role in supporting the immune system and defending it against certain pathogens, while contributing to overall immune system functions. Adequate iodine levels are associated with better cognitive function that improves memory, concentration and overall cognitive performance. Consuming iodine-rich foods in one’s diet on a regular basis has multiple health benefits, according to previously undertaken studies.
Seaweed (Kelp)
As one of the richest sources of iodine, kelp in particular, is known to contain high levels of iodine. Incorporate seaweed into your diet by adding it to salads, soups, chips or using it as a wrap for sushi. Depending on the type of seaweed and the iodine levels in the water where it grows, the iodine content in seaweed can vary, although a relatively small serving can provide a significant amount of iodine.
Saltwater Fish
Saltwater fish like rohu, hilsa, Bombay duck and pomfret are a few examples of being a good source of iodine. Since seawater is a natural source of iodine, marine life – including fish, absorb the mineral from their aquatic environment. Although the concentration of iodine in seawater can vary, it generally provides a natural source of this essential trace element in fish – which accumulate iodine as they feed on other marine organisms. This process, known as bioaccumulation, is one where the iodine content in the fish increases over time as they consume iodine-containing prey.
Cranberries
Cranberries, when cultivated close to a coastal region, are solid sources of iodine in their fresh, dried or juice form. Incorporating cranberries into your diet can add flavour and colour to your smoothies, salads, trail mixes and more, while also boosting your iodine intake. These berries also contain phytochemicals that aid in reducing inflammation caused by thyroid conditions.
Dairy Products
Dairy products such as milk, cheese and yogurt provide a significant amount of iodine in a similar way that including fish in one’s diet does. While the iodine content in dairy can vary based on factors like the iodine content in the cow's feed, the trace element is a naturally occurring one in soil and water, which plants also absorb it from the environment. When milk-giving animals graze or consume feed that contains iodine-rich plants, they accumulate iodine in their tissues as well as in the milk derived from them.
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Eggs
Eggs and eggshells are known to be a good source of the mineral, particularly when livestock are fed an iodine-rich diet. While eggs themselves do not contain significant amounts of iodine consuming them with a diverse range of foods such as seafood, dairy and iodized salt, can help ensure adequate iodine intake.
Fortified Salt
Fortified salt, especially iodized salt is a common and inexpensive way to ensure you're getting enough iodine. Iodized salt is basically regular table salt that has been enriched with a small and controlled amount of iodine that prevents various disorders include goitre, hypothyroidism and developmental issues. Iodized salt provides a consistent and stable source of iodine, unlike some food sources that may vary in iodine content.