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How to Get Your Daily Dose of Iodine

By Sara Butler

Iodine is something that is a part of your diet, though you may not understand why. As a mineral, it's the job of iodine to help maintain your body's thyroid function, which plays a huge role in your metabolism and even the development of a child's brain during pregnancy.

There aren't a lot of foods that are naturally high in iodine, which is why you see items that have had it added to them, such as table salt. But if you're trying to cut the salt in your diet, then you may need to find other natural sources of iodine. Here are a few foods that may be able to get you the iodine your body needs.

How Much Iodine?

What stage of life you're in determines how much iodine your body needs. According to the National Institutes of Health, an adult needs about 150 micrograms per day. Children and infants need between 90 and 130 micrograms per day, and those who are pregnant or breastfeeding should consume about 220 to 290 micrograms per day.


Dried seaweed packs an iodine punch. You can often find this as the wrap for sushi and one serving can provide you with 150 percent of your daily iodine needs. You can look for snacks made from dried Nori too. Aside from having a lot of iodine, it's also high in Vitamin A, Vitamin C, zinc, and potassium.

Whole Wheat Bread

Enriched whole wheat bread has over 130 percent of your daily iodine needs in just one slice. Not all baked goods are fortified with iodine, so you'll need to read the label to make sure it's included. Look for either calcium iodate or potassium iodate in the ingredients list and you should be good to go!

Cod Fish

Fish is good for you in many ways, including fulfilling your daily iodine needs. Just three ounces of cooked cod has over 100 percent of your daily iodine. It also packs a punch of other nutrients, such as Vitamin B12, protein, and omega-3 fatty acids.


Dairy is a great source of iodine in the daily diet. One cup of Greek yogurt can provide you with 77 percent of your daily iodine. It also happens to be high in protein and probiotics to help keep your gut healthy.

Iodine is essential, so make sure you're getting enough of it.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Dallas, Tex.

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