Foods High in Iodine

Iodine is a component of almost every living plant and animal. In general, foods from the sea contain the most iodine, followed by animal foods, then plant foods. Of all foods, seaweed (like kelp), is the most well-known and reliable source of natural iodine. Egg and dairy products can also be good sources.

In your entire lifetime you will need less than a teaspoon of iodine to ensure good health, however, since it is dangerous to consume that much iodine at once, it is best to eat a little each day. You only need 150 micrograms (mcg, mcg), or 20,000th of a teaspoon, to meet your daily requirement.

If iodine is in most plant and animal foods how can anyone be deficient? According to the World Health Organization, iodine deficiencies exist in 54 countries as of 2003. Map provided by the World Health Organization

There is no exact answer as to why iodine deficiencies occur, however, two theories exist:

1. People live in a part of the world with low levels of iodine in the soil or sea.
2. People eat high amounts of refined foods that lose their iodine content during refinement. Refined sugar, for example, contains no iodine.

Some countries, like the U.S., show a risk of excess iodine intakes which suggests overconsumption of foods fortified with iodine, such as iodized salt.

New mothers should be aware that their breast milk contains iodine for their newborn children. The amount of iodine in breast milk will depend on the mother's diet. A 1984 sample of women from the United States found the average concentration of iodine excreted in breast milk to be 114mcg per day. This more than meets the adequate intake requirement of 110mcg per day for infants ranging 0-6 months, but falls a little short of the 130mcg per day requirement for infants ranging 7 months to 1 year. This should not necessarily be taken as a cause to eat a lot more iodine on the part of lactating women, as too much iodine can also be harmful.

Worldwide, iodine deficiency is the number one cause of hypothyroidism, however, iodine deficiency rarely causes hypothyroidism in the U.S. The only time you should consume iodine is if the cause of your hypothyroidism is from iodine deficiency, and even then, only consume moderate amounts. Note: Too little or too much iodine can cause hypothyroidism. Other causes of hypothyroidism include Hashimoto's disease, thyroiditis (inflammation of the thyroid), congenital hypothyroidism, surgical removal of part or all of the thyroid, radiation treatment of the thyroid, and some medications. If you have hypothyroidism from these causes, the U.S. National Institute of Health cautions that: "...taking iodine drops or eating foods containing large amounts of iodine - such as seaweed, dulse, or kelp - may cause or worsen hypothyroidism or hyperthyroidism." As such, only consume iodine in moderate amounts to maintain a proper level.