Home DietsHealthy food Foods Rich in Iodine – Full List

Foods Rich in Iodine – Full List

by Alivia Nyhan
Published: Last Updated on

Iodine is an essential mineral that is essential in the body for the proper functioning of the thyroid gland, since this and other minerals necessary to manufacture thyroid hormones are stored here, which are responsible for controlling metabolic reactions, intervening in growth and development of the body, so iodine deficiency during pregnancy can result in mental retardation for the fetus.

Many specialists assure that the lack of iodine in the body can cause the growth of the thyroid gland, a slow metabolism, weakness in the immune system, fatigue, lethargy, anxiety, depression and weight gain for no apparent reason. Therefore, it is important that you incorporate this essential mineral into your diet and to help you, at FastlyHealwe present you the complete list of foods rich in iodine so that you can maintain adequate levels of this element in the body. However, if you have a low iodine level, you need to be guided by a specialist to regulate it.

Recommended amounts of iodine

The recommended daily amount of iodine varies according to the age and physiological states of the people. For people without any other disorders, the amounts needed on a daily basis are:

  • For children 0 to 6 months of age: 110 mcg
  • 7 months to a year of life: 130 mcg
  • 1 to 8 years: 90 mcg
  • 9 to 13 years: 120 mcg.
  • from 14 years old: 150 mcg.
  • During pregnancy : 220 mcg
  • During lactation : 290 mcg.


Blueberries are considered one of the 5 foods rich in iodine, in addition to being one of the foods richest in antioxidants, so its regular consumption is highly recommended to maintain a healthy body. It is estimated that 113 g of blueberries, almost a cup, contains approximately 400 mcg of iodine.

Eating this fruit regularly you can get not only support for the function of metabolism by regulating the functioning of the thyroid, but it also helps protect blood vessels , strengthens collagen, takes care of visual health, reduces blood glucose , prevents stomach ulcers and improves the symptoms of urinary tract infections. It is for all its benefits that it is recommended to consume blueberries in their natural state, either in salads or smoothies, on a daily basis.

Organic yogurt

Organic or natural yogurt is a powerful and healthy natural probiotic with an excellent supply of iodine for the body. This food provides a little more than the recommended amount of mineral per day, that is, consuming a cup of yogurt you can obtain about 90 mcg of iodine.

Thanks to the many health benefits it has, it is recommended to eat plain yogurt regularly, either as a side for breakfast or a snack between meals, in addition to being able to add other healthy foods, for example with nuts or strawberries . This will help you maintain recommended iodine levels in the body, as well as being an excellent product to improve intestinal function and restore bacterial flora , which considerably prevents various viral diseases.


Strawberries are not only a delicious fruit, they are one of the 5 foods rich in iodine. It is estimated that a cup of this food contains approximately 13 mcg of iodine, that is, about 10% of the recommended dose per day. Therefore, if you are not to eat strawberries, it is recommended that you start including them in your usual diet and there are several ways to do it, you can prepare a red fruit salad or a strawberry smoothie, add it to milk with cereal and in hot season a good option is a strawberry slush.

These versatile fruits are rich in numerous essential nutrients for the body and for strengthening the body’s defense system. Likewise, strawberries improve thyroid health by providing iodine, as well as strengthening bone structure, enhancing eye health, having anti-aging properties, helping to lose weight, among others.

Himalayan crystal salt

Many people reduce their consumption of conventional table salt and try to absorb iodine in other foods, without realizing that this type of salt is one of the sources of this mineral that contributes the most to the body; However, conventional salt can have numerous side effects, which is why a healthy alternative is Himalayan crystal salt.

This product, also called gray salt, provides approximately 0.25 g of iodine, that is, about 150% of the recommended daily amount . Although it is a healthier option, it is important that you moderate its consumption, like any type of salt, so that you do not suffer any side effects.


Potatoes are very common in several countries as they are a perfect accompaniment to almost all meals. If you are not one of those who consume common potatoes, we recommend that you eat them regularly, since they are one of the main foods rich in iodine and it is one of the largest sources of this mineral in the plant kingdom. A baked potato provides about 60 mcg of iodine , a significant amount if you need to increase the level of this mineral in your body.

Although there are several ways to prepare this food, you must do it in the healthiest way to obtain all its benefits and keep the thyroid in good condition. As iodine is not produced naturally in the body, it is essential that it be provided through food, so it is important that you visit a specialist to offer you a suitable diet if you suffer from a deficiency of this mineral in your body.

Inadequate iodine levels

Since we have mentioned some foods rich in iodine for the thyroid gland, you may wonder why it is important to maintain iodine levels? Many specialists assure that the lack of this mineral in the body can cause the growth of the thyroid gland forming a goiter, the metabolism becomes slow, there is a weakness in the immune system, fatigue, lethargy, anxiety, depression and weight gain for no reason apparent, so the lack of iodine favors obesity.

This occurs because the amount of iodine is insufficient for the proper functioning of the thyroid gland and the production of thyroid hormones decreases, affecting the entire metabolism, this condition is also known as hypothyroidism . Likewise, the adequate level of iodine during pregnancy and lactation is very important, since its deficiency can result in spontaneous abortions , premature labor and death in the womb or cause congenital anomalies in the baby, growth and development disorders, mental retardation and hearing and speech problems. Therefore, you should ask the specialist for the best foods rich in iodine for pregnancy.

On the other hand, some foods should be eaten in moderation, since an excess of this mineralin the body it can also harm health. One of the most important effects of excess iodine is hyperthyroidism, that is, it stimulates the thyroid gland too much, causing an overproduction of thyroid hormones, which in turn increases and accelerates the body’s metabolic reactions, causing greater energy expenditure and oxygen requirements. Some symptoms are increased heart rate, nervousness, shortness of breath, shaking hands, loss of body weight, hair loss, muscle weakness, brittle nails, perceiving a metallic taste that remains in the mouth, diarrhea, among others. In these cases, it is necessary to eliminate foods that contain iodine from the usual diet and attend a medical check-up.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods rich in iodine – Complete list , we recommend that you enter our Food category .

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