If you are over the age of 14, it is recommended that you get 150 micrograms of iodine per day. This is important because iodine is a trace mineral that your body uses in order to regulate your thyroid gland. If your body does not get enough iodine on a daily basis, you may develop a thyroid disorder or many other medical problems. Here are six ways to boost your iodine intake through food and supplements.
1. Eat Processed Foods
Processed foods often have iodine added to them. This increases the iodine content of the food. Some examples of processed foods that contain iodine are iodized salt and most commercially prepared breads. Salt is generally the most effective way to get iodine into your diet. However, you should be careful that you do not ingest too much salt; excess salt in your diet can lead to other health issues.
2. Add Kelp or Seaweed to Your Diet
One of the best natural sources of iodine is kelp. As this plant is rich in iodine, you will only need one serving per day to fulfill your iodine requirements. If you do not enjoy the taste of kelp you can take kelp supplements. Another way to get kelp into your diet is to eat seaweed crackers or sushi.
3. Dairy Products
Most dairy products have iodine in them. This is especially true of cow milk and yogurt, because cows often graze on grass. This grass is grown in iodine rich soil. The cows then carry the mineral into dairy products through their milk. One serving of these items will usually give you 40 to 50 percent of your daily iodine intake.
4. Seafood that Contains Iodine
The amount of iodine that you can get from fish largely depends on the species of the fish that you're eating. Another aspect that contributes to how much iodine is in fish is whether or not the water that they're swimming in is rich in iodine. Fish is a good way to consume your daily iodine intake, but it should be combined with another source of iodine in order to meet your daily requirement.
5. Food Grown in Iodine Rich Soil
Many foods that are grown in soil are high in iodine, such as fruits and vegetables.
6. Take a Supplement
A good multivitamin will help you meet your iodine needs. Another option is to take kelp or fish oil supplements. These supplements also contain iodine.
It is likely that you already get enough iodine from the foods that you eat and table salt. If you're taking in too much iodine, this can also result in abnormal thyroid function. Because of this it is important that you consult a doctor if you feel that you are suffering from iodine deficiency.