Eat These 9 Iodine Rich Foods For A Healthier Thyroid

Feature | Happy Asian woman in hat eating local Spanish cuisine grilled seafood | Eat These Iodine Rich Foods For A Healthier Thyroid

Iodine-rich foods are what you need for a healthier thyroid, so check out our list of foods below to find out if you’re getting the right amount.

What Foods Are Rich In Iodine? | 9 Iodine Rich Foods You Can Eat For A Healthier Thyroid

Iodine Definition: an element needed by the thyroid to produce hormones

1. Iodized Salt

salt on a wooden scoop and salt sprinkled on a wooden | Eat These Iodine Rich Foods For A Healthier Thyroid

What’s good about iodized salt is it can provide 47% of your daily recommended iodine intake. On the other hand, it contains sodium which can affect a person’s blood pressure.

What you can do is use iodized salt in moderation. Doing this will help prevent high blood pressure as you work toward keeping your thyroid healthy.

Tip: Try to get about 150 mcg of iodine daily. ¼ teaspoon of iodized salt contains 71 mcg of iodine.

2. Shrimp

Shrimp on Black Pan | Eat These Iodine Rich Foods For A Healthier Thyroid

A very good source of iodine, shrimp also contain nutrients such as Vitamin B12, phosphorus, and selenium. Shrimp is also seafood that’s low in calories and rich in proteins so you’ll benefit in many ways from this food.

It wouldn’t hurt to have your fill of cooked shrimp every once in a while, right? Besides, it also tastes good and is packed with nutrients your body needs, especially your thyroid.

Tip: Maximize the health benefits of shrimp by cooking it the healthiest way. What you can do is cook the shrimp in a pan for two minutes on each side using olive oil.

Once cooked, the shrimp should have a pinkish bright shade, and then you’ll know it’s ready to eat.

3. Seaweeds

Wet soaked kombu seaweed leaves (nori, wakame, kelp) good to serve with fresh vegetables | Eat These Iodine Rich Foods For A Healthier Thyroid

Seaweeds are iodine-rich foods you should also eat for a healthier thyroid. Their iodine content depends on the type of species you eat.

Nori, the greenish black wrapper you see in your sushi, contains 37 mcg of iodine per sheet. On the other hand, Wakame and Kombu Kelp, the brown seaweeds commonly used in Japanese soups, have higher iodine content.

Kombu Kelp: can contain up to 2984 mcg of iodine per gram, exceeding the recommended daily iodine intake

Wakame: ranges from 66 mcg to 139 mcg of iodine per gram, about 44-93% iodine content you need daily

Other Health Benefits of Eating Seaweeds:

  • Boost your vitamins and minerals intake (Vitamins A, C, K, zinc, folate, magnesium, calcium, iron)
  • Good source of omega-3 fats
  • Contains antioxidants that protect your cells
  • A good source of fiber and polysaccharides that promotes a healthier gut
  • Helps in weight loss by increasing metabolism
  • Reduces the risk of heart disease

4. Turkey Breast

Delicious sliced turkey breast on wooden board | Eat These Iodine Rich Foods For A Healthier Thyroid

Aside from shrimp, one of the foods rich in iodine that you’ll love is turkey breast. It’s delicious and it also promotes thyroid health.

Just get yourself 3 ounces of turkey breast and you can get 23% of the recommended daily intake of iodine.

Other Health Benefits of Turkey Breast:

  • High in zinc, potassium, and B vitamins
  • Packed with protein
  • Low in cholesterol and saturated fat
  • Reduces the risk of cancer
  • High in tryptophan which helps boosts mood and regulates sleep hormones
  • Lowers the bad cholesterol that causes diseases

Tip: Avoid cooking it in oil to get the maximum health benefits of turkey breast (without skin). What you can do is bake it and season it with salt, pepper, and herbs.

5. Tuna

Canned tuna fish in bowl | Eat These Iodine Rich Foods For A Healthier Thyroid

Tuna is another seafood you can eat from our list of iodine-rich foods.

You can get 11% of the daily value of iodine from 3 ounces of tuna canned in oil. That’s about half the can so you’ll feel full and satisfied after eating it.

What makes tuna good is it’s a protein-rich, low-calorie food that’s packed with B vitamins, iron, and potassium.

RELATED: Crock Pot Bone Broth For Thyroid Health

6. Eggs

egg piled on tray | Eat These Iodine Rich Foods For A Healthier Thyroid

Eggs are also a good source of iodine and you can easily add this to your thyroid diet. A large egg can give you up to 16% of the recommended daily intake of iodine.

Aside from iodine, eggs are also packed with vitamins and minerals your body needs. To know more about the other health benefits of eggs, check out the list below.

Other Health Benefits of Eggs:

  • Enriched with omega-3 fats
  • Excellent sources of protein
  • Packed with nutrients such as Vitamins A, B2, B5, B6 B12, D, E, K, folate, selenium, phosphorus, calcium, and zinc
  • Good sources of choline
  • Raise the good cholesterol to reduce the risk of diseases
  • Contain antioxidants that promote a healthier eyesight
  • Contain the essential amino acids
  • Promote weight loss

7. Organic Cheese

Delicious cheese on the table | Eat These Iodine Rich Foods For A Healthier Thyroid

An ounce of a raw and fresh organic cheese contains about 15 mcg of iodine. It’s relatively high in iodine and it’s also rich in calcium, protein, and B vitamins.

For those who are sensitive to dairy products and are vegan, cheese may not be your cup of tea. You can always refer to the other iodine-rich foods from this list to get the daily recommended iodine value in your diet.

8. Cod

Fried fish fillet Atlantic cod with rosemary in pan | Eat These Iodine Rich Foods For A Healthier Thyroid

Support your thyroid health with another food that’s rich in iodine content– cod.

Cod is a white fish that’s low in calories and fat so you’ll want this in your diet right away. It’s delicious even if it has a mild flavor.

This seafood is also a great source of Vitamin E, calcium, and potassium. Three ounces of cod can give you about 66% of the daily recommended intake of iodine so it can really help your thyroid health.

9. Prunes

woman eating prunes | Eat These Iodine Rich Foods For A Healthier Thyroid

Prunes are also iodine-rich foods you’ll love. In five dried prunes, you can get 13 mcg of iodine.

They also promote healthy digestion so when you’re constipated, just get a handful of prunes and you’re good to go. Aside from this, prunes are high in fiber, Vitamin A, potassium, and iron.


Watch the video below by Dr. Eric Berg DC as he discusses further the importance of iodine to our overall health:

As you add this list of iodine-rich foods in your diet, be sure to have everything in moderation. Having too much is often bad for your health.

Instead of promoting a healthier thyroid, you may be compromising the other parts of your body from overconsumption.

If you feel like you’re experiencing signs of thyroid problems such as goiter or hypothyroidism, check with your doctor right away.

Do you have anything else to add to our list of iodine-rich foods for a healthier thyroid? Feel free to tell us in the comments section below!

Up Next: 91 Low Thyroid Diet Recipes And Diet Tips | Hypothyroid Diet Plan

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