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General Practice 2023

28 foods rich in iodine (from animal and plant sources)

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28 foods rich in iodine (from animal and plant sources)
28 foods rich in iodine (from animal and plant sources)

The foods richest in iodine are those of marine origin such as mackerel or mussels, for example. However, there are other foods that are also rich in iodine, such as iodized s alt, milk and eggs.

Iodine is an important mineral for the production of thyroid hormones, which are important for growth and development, as well as for the control of some metabolic processes in the body. Check out other important functions of iodine in the body.

Iodine deficiency can cause a condition known as goiter, as well as a hormone deficiency, which in the most severe cases can cause severe and irreversible mental retardation in the child. For this reason, it is essential to include iodine in the diet.

List of foods rich in iodine

The following table indicates the amount of iodine per 100 g of food of animal origin:

Foods of animal origin

Iodine per 100 g serving

1. Grilled mackerel

170 mcg

2. Mussel

66, 5 mcg

3. Cooked cod

186 mcg

4. Roasted Tilapia

4, 6 mcg

5. Roasted Salmon

116, 5 mcg

6. Whole milk

34, 3 mcg

7. Cockle

53, 3 mcg

8. Grilled hake

66, 7 mcg

9. Sardines in tomato sauce

42, 7 mcg

10. Grilled shrimp

41, 3 mcg

11. Grilled herring

23 mcg

12. Beer

30 mcg

13. Boiled Egg

51, 4 mcg

14. Roasted Trout

1, 3 mcg

15. Grilled beef liver

22 mcg

16. Ricotta cheese

66 mcg

17. Mozzarella Cheese

52, 6 mcg

18. Parmesan cheese

78, 3 mcg

19. Roasted tuna

23 mcg

20. Grilled sole

30 mcg

The following table indicates the amount of iodine per 100 g of plant-based foods:

Foods of plant origin

Iodine per 100 g serving

21. Dried nori seaweed

2320 mcg

22. Cooked cauliflower

60, 4 mcg

23. Raw spinach

6 mcg

24. Lettuce

21, 3 mcg

25. Prune

13 mcg

26. Raisins

2, 3 mcg

27. Silver Banana

0, 3 mcg

18. Iodized s alt

284 mcg

Some foods such as carrots, cauliflower, corn, cassava and bamboo shoots reduce the absorption of iodine by the body, so if you have a goiter or have low iodine intake, these foods should be avoided.

Recommended amount of iodine

The recommended maximum safe intake of iodine varies by age, especially for children, as it can range from 90 to 150 mcg. See in detail the amount of iodine for each age.

In the case of adults, the recommended amount is 150 mcg per day. This recommendation may vary in the case of pregnant and breastfeeding women, and is usually higher.

Iodine deficiency

Iodine deficiency can cause goiter, a condition where the thyroid gland is forced to work harder to absorb iodine and produce the hormones and this causes the gland to enlarge. Goiter can cause difficulty swallowing, lumps in the neck, coughing, hoarseness, shortness of breath, and neck discomfort. Learn more about what it is and how to prevent goiter.

In addition, the lack of iodine can also cause disorders in the functioning of the thyroid, which can result in hyperthyroidism or hypothyroidism, disrupting the production of important hormones for the body.

In children, iodine deficiency can cause goiter, cognitive difficulties, hypothyroidism, or severe and irreversible mental retardation, as neurological and brain development can be severely affected.

Excess iodine

Excessive consumption of iodine is also harmful and can cause diarrhea, headache, abdominal pain, nausea, vomiting, increased heart rate, bluish lips and fingertips. In more sensitive people, this excess can cause swelling of the lips, fever, joint pain, itching, bleeding and death.

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