Components -> Minerals -> Trace elements
Iodine is an essential element that is crucial for proper thyroid function.
Iodine supports the production of thyroid hormones, which regulate the body’s metabolism and are important for growth, development, and energy production. It is crucial for brain development during pregnancy and infancy.
The recommended dietary allowance for iodine is around 150 micrograms per day for most adults. Pregnant and breastfeeding women may require higher amounts, approximately 220-250 micrograms per day, however, specifics should be discussed with your healthcare provider.
Iodine is crucial for the production of thyroid hormones, which regulate the body's metabolism. It also supports healthy thyroid function, aids in the development of the nervous system in infants, and helps prevent goiter, a condition characterized by an enlarged thyroid gland.
Iodine toxicity from diet is rare. Nevertheless, excessive iodine intake might lead to thyroid dysfunction, including hyperthyroidism, hypothyroidism, goiter, and more.
Low iodine levels can lead to thyroid problems, such as hypothyroidism, when thyroid hormone production decreases. It is also crucial to address low iodine levels in pregnancy as early as possible to avoid any adverse effects on the child’s brain development. It's important to ensure adequate iodine intake through the diet, by consuming iodine-rich foods such as seaweed, fish, dairy products, and iodized salt. In some cases, a healthcare provider may recommend iodine supplements.
Vegans can get their iodine intake from iodine-rich plant foods such as seaweed (nori, wakame, kombu and other). They can also use iodized salt and consume iodine-fortified foods like plant-based milk, bread, and some cereals to ensure they meet their iodine needs.
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Seaweed, wakame, dried
Type: Food
Vegetable dishes -> Canned vegetables
Iodine
4,560.00ug per 30 grams
Seaweed, kombu, dried
Type: Food
Vegetable dishes -> Canned vegetables
Iodine
2,145.00ug per 0.5 grams
Shrimp
Type: Food
Fish dishes -> Crustaceans and molluscs
Iodine
231.00ug per 110 grams
Shrimp, boiled, without salt
Type: Dish
Fish dishes -> Crustaceans and molluscs
Iodine
198.33ug per 85 grams
Lutefish
Type: Recipe
Fish dishes -> Fish
Iodine
1,486.28ug per 85 grams
Flour, Pea flour
Type: Food
Cereals and cereal products -> Flour
Iodine
1.30ug per 1 grams
Cod, oven-baked
Type: Recipe
Fish dishes -> Fish
Iodine
1,374.04ug per 180 grams
Cod
Type: Food
Fish dishes -> Fish
Iodine
242.55ug per 231 grams
Saithe, oven-baked
Type: Recipe
Fish dishes -> Fish
Iodine
549.05ug per 85 grams
Cod, boiled without salt
Type: Dish
Fish dishes -> Fish
Iodine
214.78ug per 180 grams
Saithe, fried
Type: Recipe
Fish dishes -> Fish
Iodine
1,815.87ug per 180 grams
Mussel in water, canned
Type: Food
Fish dishes -> Crustaceans and molluscs
Iodine
18.56ug per 16 grams
Saithe, frozen
Type: Food
Fish dishes -> Fish
Iodine
328.10ug per 386 grams
Crayfish
Type: Food
Fish dishes -> Crustaceans and molluscs
Iodine
93.50ug per 110 grams
Redfish, rosefish, frozen
Type: Food
Fish dishes -> Fish products
Iodine
67.15ug per 79 grams
Crayfish, boiled
Type: Dish
Fish dishes -> Crustaceans and molluscs
Iodine
90.31ug per 85 grams
Salmon fillet, oven-baked
Type: Recipe
Fish dishes -> Fish
Iodine
2,092.79ug per 396 grams
Salmon fillet, fried
Type: Recipe
Fish dishes -> Fish
Iodine
1,976.38ug per 396 grams
Saithe, boiled, without salt
Type: Dish
Fish dishes -> Fish
Iodine
173.86ug per 180 grams
Baltic herring, boiled
Type: Recipe
Fish dishes -> Fish
Iodine
1,460.84ug per 143 grams
Salmon, whole
Type: Food
Fish dishes -> Fish
Iodine
167.31ug per 396 grams
Salmon fillet
Type: Food
Fish dishes -> Fish
Iodine
257.40ug per 396 grams
Eel
Type: Food
Fish dishes -> Fish
Iodine
122.40ug per 204 grams
Pike, fried in butter
Type: Recipe
Fish dishes -> Fish
Iodine
258.73ug per 310 grams
European sprat
Type: Food
Fish dishes -> Fish
Iodine
64.90ug per 110 grams
Salmon, boiled, without salt
Type: Dish
Fish dishes -> Fish
Iodine
292.49ug per 396 grams
Salami, light, 9% fat
Type: Food
Meat dishes -> Cold cuts, sausages
Iodine
11.11ug per 9.8 grams
Baltic herring
Type: Food
Fish dishes -> Fish
Iodine
96.43ug per 184 grams
Baltic herring, fillet
Type: Food
Fish dishes -> Fish
Iodine
96.43ug per 184 grams
Salmon, salt-cured
Type: Food
Fish dishes -> Fish products
Iodine
257.40ug per 396 grams
Pike
Type: Food
Fish dishes -> Fish
Iodine
185.06ug per 396 grams
Perch, fried in butter
Type: Recipe
Fish dishes -> Fish
Iodine
32.89ug per 50 grams
Rainbow trout fillet, oven-baked
Type: Recipe
Fish dishes -> Fish
Iodine
208.46ug per 71 grams
Salmon/rainbow trout, boiled, without salt
Type: Recipe
Fish dishes -> Fish
Iodine
460.23ug per 396 grams
Baltic herring, salted
Type: Food
Fish dishes -> Fish products
Iodine
22.00ug per 40 grams
Perch, fried
Type: Recipe
Fish dishes -> Fish
Iodine
234.10ug per 50 grams
Milk powder
Type: Food
Miscellaneous -> Miscellaneous ingredients
Iodine
6.90ug per 4.6 grams
Milk powder, skim
Type: Food
Miscellaneous -> Miscellaneous ingredients
Iodine
45.00ug per 30 grams
Milk powder, fat-free milk, lactose-free
Type: Food
Miscellaneous -> Miscellaneous ingredients
Iodine
45.00ug per 30 grams
Milk, 1.5% fat, without added vitamin d, organic
Type: Food
Milk dishes -> Milks <2% fat
Iodine
44.77ug per 244 grams
Milk, 0% fat, without added vitamin d, organic
Type: Food
Milk dishes -> Milks skimmed
Iodine
44.96ug per 245 grams
Burbot
Type: Food
Fish dishes -> Fish
Iodine
46.40ug per 116 grams
Tuna, fried
Type: Recipe
Fish dishes -> Fish
Iodine
1,316.80ug per 308 grams
Sour milk, acidophilus bifidus, 2% fat, probiotics
Type: Food
Milk dishes -> Soured milks
Iodine
44.08ug per 245 grams
Seaweed, nori, dried
Type: Food
Vegetable dishes -> Canned vegetables
Iodine
42.00ug per 2 grams
Sour milk, 2% fat
Type: Food
Milk dishes -> Soured milks
Iodine
42.09ug per 245 grams
Sour milk, 0.8% fat
Type: Food
Milk dishes -> Soured milks
Iodine
40.80ug per 240 grams
Sour milk, butter milk
Type: Food
Milk dishes -> Soured milks
Iodine
40.80ug per 240 grams
Curd milk, plain, 3.5% fat
Type: Food
Milk dishes -> Cultured milks
Iodine
40.80ug per 240 grams
Curd milk, plain, 2.5% fat
Type: Food
Milk dishes -> Cultured milks
Iodine
40.80ug per 240 grams
What you eat matters.