Iodine is an essential mineral for thyroid health. Although many types of seafood are rich in iodine, it is also present in eggs, dairy products and some plant foods.

In addition to naturally occurring iodine-containing foods, humans can consume the mineral through fortified sources. Iodized salt is a common source.

Sufficient iodine consumption is important for a healthy thyroid. The thyroid is responsible for regulating hormones, metabolism, nervous system health and more.

If a person has iodine deficiency it can harm his health. Deficiency is especially dangerous for pregnant women.

Read more to learn about 13 iodine-rich foods, how much iodine a person should consume and the risks of consuming too much and too little of this mineral.

1. Seaweed

Seaweed is full of naturally occurring iodine and contains about 232 micrograms (mcg) per serving. This is more than 150 mcg recommended daily intake (RDI) for non-pregnant men and women.

The high iodine content of algae is due to its ability to absorb concentrated iodine from the ocean.

2. Cod

In general, seafood is a good source of iodine. However, cod is particularly high in this essential mineral. One serving, or 3 ounces (ounces) of cod contains approximately 158 mc iodine, meeting RDI for most adults.

Researchers have found that the body of water in which fish live determines how much iodine cod it contains. For example, cod from the Norwegian Sea had more iodine than the Atlantic cod from the North Sea.

3. Halibut

Halibut is another seafood with a lot of iodine. Research shows that the Atlantic halibut contains about 21 mcg of iodine per ration. Although this is less than some other fish, it still provides a good amount of iodine.

4. Pollock

Pollock is a member of the cod family that frequents the cold waters of the North Pacific. A 120 gram (g) serving of Alaskan pollaska provides about 67 mcg of iodine, which is about half the RDI.

It also contains omega-3 fatty acids, phosphorus, selenium and niacin, all of which contribute to the health of the immune and nervous systems.

5. Crab

Although crab contains less iodine than other seafood, it still provides between 26 and 50 mcg in a ration of 100 g.

In addition to being a good source of protein, crab also contains many other essential nutrients. It provides selenium, B12 and zinc.

6. Fiston

Scallops are a great source of iodine. They provide 135 mcg per serving, which is 90% of the RDI. They can also be beneficial for heart health and central nervous system.

7. Kallamar

Squid, commonly consumed as calamari, contain about 65 mcg per serving. Alsoshtë also a good source of Vitamin C, iron and calcium and omega-3 fatty acids.

8. Tuna

Because tuna is a fatter fish than other varieties, it contains less iodine. However, in 17 mcg per 3 oz. serving, it is still a good source of mineral.

Tuna is an accessible, relatively affordable source of iodine that people may find easier to add to their diet than some other seafood.

9. Milk

Dairy products are also a good source of iodine. For example, a cup of skim cow’s milk contains on average 85 mcg, which is more than half the RDI.

Despite this, an abstract from a 2017 study it is stated that the actual concentration of iodine in dairy products varies greatly. Factors affecting overall concentration include milk yield, season, and whether the farmer is involved in dipping theaters with iodine-containing disinfectants. This means that milk has a variable amount of iodine.

10. Cheese

Certain types of cheese provide more iodine than others. However, on average, cheese contains 37.5 mcg of iodine per 100 g of cheese.

11. Kos

Like other dairy products, yogurt is a good source of iodine. Just a cup of plain Greek yogurt provides up to 116 mcg of iodine.

12. Eggs

Eggs – especially egg yolks – are a good source of iodine. Typically, a large egg contains 26 mc iodine.

13. Iodized salt

Perhaps the most popular and abundant source of iodine in the diet of the average person is iodized salt. must a little more than half a teaspoon of iodized salt to get the iodine RDI.

This is one of the most convenient and affordable ways to prevent iodine deficiency. It is a particularly good source of iodine for people who follow plant-based diets, as plant foods are generally a poor source of iodine.

Iodine is an essential mineral for thyroid regulation. Without enough iodine, people can experience issues such as weight gain, excessive fatigue, hair loss, dry skin and cognitive impairment.

The presence of mineral in iodized salt makes some people think that sodium and iodine are synonymous. However, this is not true. Classic table salt is available with and without iodine, and many popular salts, such as sea salt and Himalayan pink salt, do not contain iodine.

According to National Institutes of Health (NIH), the recommended daily intake for iodine is 150 mcg in adult men and women. In the United States and Canada, just one teaspoon of iodized salt contains 250 mg. This makes it relatively easy to meet the RDI.

It is important to note that the iodine recommendation for pregnant women is significantly higher, at 220 mcg.

Because the risk of iodine deficiency increases dramatically during pregnancy, the American Thyroid Association recommends that people who plan to become pregnant take a daily prenatal vitamin that contains at least 150 mcg of iodine.

People most at risk for iodine deficiency are pregnant women and people consuming low-sodium diets.

Failure to consume a sufficient amount of iodine every day can result in long-term thyroid problems. Goiter, hypothyroidism and pregnancy complications can all result from an iodine deficiency.

Learn more about the signs of iodine deficiency.

Excessive iodine consumption can also be problematic. A diet containing excess iodine is accompanied Inflammation of the thyroid gland and thyroid cancer. Damage from a high iodine diet occurs over time.

Moreover, eating a very large portion of iodine at the same time can result in short-term concerns. A person may experience heartburn and stomach, fever, nausea and diarrhea.

People taking iodine supplements should ensure that the product contains only RDI, or less, in order to avoid excessive iodine consumption.

Iodine is a mineral found in foods such as seafood, dairy products and seaweed. It is essential for regulating thyroid function.

An iodine deficiency can cause serious long-term conditions and side effects, such as goiter and hyperthyroidism.

Pregnant people, or those planning to become pregnant, are particularly at high risk. They should take a prenatal vitamin supplement with iodine and include a variety of iodine sources in their diet to make sure they do not develop a deficiency.

Typically, including just one teaspoon or less of iodized salt in a person’s diet provides enough iodine.