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Food Sources of Iodine

Are You Getting Enough Iodine?

I worry about getting enough calcium, fiber, and iron, but iodine? I've never once given it thought until I read an article saying that iodine is critical when it comes to losing weight. Even though it's a trace mineral, meaning we don't need very much of it, it's important for our overall health because it's needed for metabolism and normal thyroid functioning. Most people get iodine from iodized table salt, but with all the talk about salt being bad for us, many people are cutting salt from their diets, which means they're not getting enough iodine. Woman need 150 micrograms a day (220 if you're pregnant, 290 if you're breastfeeding), and if you're deficient in this mineral, you may experience a goiter (enlargement of the thyroid gland) or hypothyroidism, which can lead to weight gain and obesity.

To make sure you're getting your RDI of iodine, it's helpful to know how much is in the foods we eat so


Food Amount of iodine
1/4 teaspoon iodized salt 95 mcg
3 ounces cod 99 mcg
3 ounces shrimp 35 mcg)
3 ounces canned tuna (half the can) 17 mcg
3 ounces trout 5.4 mcg
1 cup milk 56 mcg
1 egg 12 mcg
1/2 cup navy beans 32 mcg
1 medium baked potato (with skin) 60 mcg
1 cup strawberries 13 mcg
1 ounce mozzarella cheese 10 mcg
1 cup lowfat yogurt 87 mcg
1/4 ounce seaweed (Nori) 4,500 mcg
3 ounces turkey 34 mcg

Seeing that nori is high in iodine sounds like a great excuse to go eat some sushi.

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