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Top 10 Dietary Sources of
Iodine
BY POOJA KULKARNI
Diet ConsultantJust for Hearts
About Iodine
Iodine is an important trace mineral which is
synthesized by Thryroid gland hormones.
Though it is a trace mineral, it plays very
important role in number of bodily functions
like,
◦ Functioning of Thyroid glands,
◦ Nerve functions, Muscle coordination,
◦ Growth and metabolism
◦ Plays a role in Reproductive functions.
Iodine Deficiency….
In Iodine deficiency, body
reacts to it by enlarging thyroid
gland and the condition is called
as Goiter.
In case of severe Iodine
deficiency specially during
pregnancy, growth dwarfism is
seen which is termed as
Cretinism
1. Seafood
Varieties of seafood such as Shrimps,
Sardines, Cod’s, Oysters, Lobster’s have
abundant amount of Iodine levels.
Amongst Sea Vegetables, Specially
seaweeds like Kelp is considered to be the
rich source. It provides you Iodine 4 times
of your daily requirement.
Shrimps which are soaked in seawater
provides abundant amount of Iodine.
2. Eggs
One of the easiest and safest food source of
Iodine are your Eggs, particularly egg yolks.
Especially incase of Children Eggs are excellent
source to provide Iodine for cognitive and
mental development.
3. Dairy Products
Dairy products like Milk, Paneer, Yoghurt and Cheese
are also considered to be the good source of Iodine.
Chose Cheddar or Mozzarella cheese amongst
other varieties of cheese for better food quality for
Iodine.
4. Salt
One of the most efficient way to tackle Iodine
deficiency is through Iodization of common table salt.
As Salt is available at a cheaper price, every person can
easily afford it
5. Vegetables
If the Iodine content of Soil is properly maintained then,
it does reflect in Iodine content of different vegetables.
Vegetables like Spinach, Broccoli, Potato, Turnips,
Legumes, Cauliflower and Soyabean are found to have
good source of Iodine.
Cooking doesn’t destroy Iodine content.
6. Fruits
like Cranberries, Strawberry, Kiwis, Dates,
Apricots, Apple, fig , coconut, Pineapple etc
found to have good source of Iodine.
These fruits contains good amount of
Antioxidants, Vitamins, and Minerals
7. Spices
Some spices like Cinnamon, Black and white pepper
have some amount of Iodine in them.
Not significant contribution comes from spices but it
does help I adding into the pool.
8. Herbs
Certain herbs like fennel have good amount of Iodine in
them. Regular consumption can really help.
9. Watercress
This vegetable has really good amount of Iodine along
with other Vitamins and minerals.
This is considered to be the best source for Vegans.
10. Iodine Supplements
If food sources are not enough to cure deficiency then
taking Iodine supplements available in the market with
Doctors guidance is the best option.
These supplements contains Iodine in easily absorbable
form so it gets utilize quickly in the body
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