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Iodine is an essential mineral, but two billion people suffer from iodine deficiency across the world.

Iodine promotes thyroid health and is used to prevent and treat thyroid cancer. It plays a key roll in our metabolism, cognitive functions, and neurodevelopment during pregnancy.

If you’re looking for ways to up your iodine intake, keep reading. We’ve outlined foods that have iodine so you can create an iodine-rich diet.

1. Dried Seaweed

Seaweed is a superfood that’s perfect for an iodine detox. Not only is the plant rich in iodine, but it’s also full of antioxidants, vitamins, and minerals. Plus, all seaweed types are very low in calories.

Kelp, wakame, and nori are the most popular (and delicious) seaweed types.

Kelp is brown and often eaten dry or as a powder. Wakame has a sweet flavor and is a popular ingredient in Japanese miso soup. Nori is red and commonly incorporated into sushi rolls.

2. Shrimp

Shrimp is one of the tastiest sources of iodine. Shrimp also has high levels of B12, protein, and phosphorus.

A three-ounce portion of shrimp accounts for 23% of your recommended iodine intake.

Shrimp is easy to incorporate into meals, which is why the average American consumes four pounds of it every year. You can grill it, bake it, or saute it. Add some shrimp to a salad or enjoy it with a side of low-sodium cocktail sauce.

3. Turkey Breast

Turkey breast is low-fat and low-calorie. But it’s high in iodine.

In addition to plenty of iodine, turkey breast also contains:

  • Zinc
  • Choline
  • Protein
  • Vitamins B6 and B12

Turkey breast is lean and provides your body with the iodine it craves. Try replacing chicken breast with turkey when you cook.

4. Tuna

Tuna, and other seafood, absorb iodine in seawater, making them iodine-rich foods. Tuna is also high in protein and low in calories, so it’s a delicious and nutritious meal.

Tuna can account for 11% of your daily iodine intake. It can be used in sandwiches, served over pasta, or eaten raw.

5. Eggs

Eggs provide us with a lean source of protein. They are rich in vitamins, minerals, and iodine.

The best source of iodine in eggs comes from its yolk, so make sure you’re not just eating egg whites. A large egg provides 12 micrograms of iodine or 8% of your total daily intake.

6. Dairy Products

Dairy one of the biggest iodine sources for Americans. Iodine levels vary between dairy products, but most dairy foods contain enough to give our bodies a boost.

One cup of yogurt contains nearly half of our body’s recommended iodine content. A cup of cottage cheese contains 56 mcg of iodine. One cup of milk can contain up to 168 mcg of iodine.

7. Cranberries

Cranberries are one of the most famous super fruits. They are rich in vitamins C and K and keep our urinary tract systems intact.

Cranberries are also full of iodine, containing 100 mcg per ounce.

Incorporate cranberries into your routine by adding them to smoothies or making a cranberry chutney. If you drink cranberry juice, make sure it is natural and not high in sugar.

Foods That Have Iodine and Other Health Hacks

Now, that you know the foods that have iodine, start adding them to your diet. Foods like seafood, dairy, and seaweed provide your body with the iodine benefits it needs.


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