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There are several food sources of iodine that will provide you with extensive health benefits.
Iodine is a crucial mineral that you can get from your diet since it helps in producing thyroid hormones, which is responsible for regulating several systems in your body. Iodine deficiency can cause swelling in the thyroid gland, also known as hypothyroidism or goiter. This can cause several problems in the body, including weight gain, muscle weakness, and fatigue.
In this article, we will provide you with the best food sources of iodine along with the health benefits that they provide.
Best Food Sources of Iodine and Their Health Benefits
Unlike iodized salts, the following foods are natural sources of iodine:
1. Dairy
Dairy products tend to be among the best food sources of iodine. These include cottage cheese, yogurt, and milk. Incorporating these dairy products into your routine will provide benefits like building strong bones and maintaining the body. Dairy products are usually rich in nutrients like protein, vitamin D, potassium, and calcium.
2. Shrimp
Shrimps are also one of the most effective food sources of iodine, which provide key nutrients like phosphorus, selenium, and vitamin B12. Seafood such as shrimps are a good source of iodine because these minerals tend to be naturally present in the water. Consuming shrimp will help in reducing oxidative damage as well as inflammation.
3. Tuna
Tuna belongs to the group of the best food sources of iodine, which is high in protein and low in calories. It is also rich in omega 3 fatty acids, vitamin B, iron, and potassium. This will help in reducing the risk of cardiovascular disease, keeping you fuller for longer periods of time, aiding in effective weight management, reduced inflammation, and more.
Besides tuna, iodine can also be found in leaner fish varieties like cod. Remember that fattier fish tend to be a low source of iodine.
4. Eggs
Eggs also tend to be among the great food sources of iodine. Eating one large egg will give you about sixteen percent of the daily value.
One whole egg is also a rich source of protein and healthy fats and offers a wide variety of vitamins and minerals. Incorporating eggs into your diet will also provide several other benefits, including boosting your energy levels, keeping you satiated for longer periods of time, improving your skin and hair health, and more.
5. Lima Beans
Lima beans are one of the most effective food sources of iodine that also offer vegan or vegetarian choices. In addition, iodine lima beans tend to be a good source of minerals such as folate, magnesium, and fiber. Lima beans will provide you with about ten percent of the daily value of iodine.
The presence of such minerals will help in boosting your heart health.
Health Benefits of Iodine
The health benefits of iodine include:
1. Promotes Gut Health
Iodine is crucial for the health of your thyroid, which is located at the base of the neck on the front side. The thyroid hormone is responsible for functions such as heart health, metabolism, and more.
2. Improves Cognitive Functioning
Sufficient iodine might help in improving cognitive function throughout childhood along with a lowered risk of intellectual disability.
3. Treating Infections
Topical iodine is generally used in a liquid manner to prevent and treat infection. It helps in killing bacteria around cuts and scrapes.
4. Neurodevelopment During Pregnancy
Pregnant women need more iodine since iodine intake is directly associated with the brain development of fetuses.
This article explains some of the best food sources of iodine that will help in the proper functioning of the body. Since there are comparatively fewer sources of iodine containing foods, many people are at risk of developing deficiencies.
Generally, table salt tends to be in an iodized form, which will provide you with an easy method for the addition of iodine to your meals. The iodine containing the foods mentioned above will also provide you with several other health benefits when added to your lifestyle.
