Iodine-Rich Foods: Top Dietary Sources & Benefits

Iodine, an important trace mineral, is found in very small amounts in most natural foods. It is artificially added to many processed foods and is present in some animal products because it is added to animal feed.

Function

• Iodine is a mineral that the body uses to make thyroid hormones, which regulate metabolism.

Intake

• The Recommended Dietary Allowance for iodine is 150 micrograms for everyone 14 and up.

Sources

• Food sources of iodine include iodized salt, yogurt, cod, shrimp, canned tuna, milk, eggs, navy beans, potatoes, turkey breast, strawberries and mozzarella cheese.

Deficiency

• Once a widespread problem in the U.S., iodine deficiency has dropped dramatically since the introduction of iodized salt.

Supplements

• Most people in the U.S. consume enough iodine from food and do not require a supplement.

Iodine in Fish

• Iodine levels are difficult to predict in fish, as levels are not always consistent with the amount of iodine in their diet and their home waters. However, almost all fish and shellfish contain some iodine.