What is the major dietary source of Iodine?

Answer 1

Iodized table salt has long been the major source of iodine in the Western diet; however, it is possible to get sufficient iodine from other dietary sources:

Kelp (and other seaweeds) - Kelp is considered the best natural source of iodine in the world. In fact, it has so much iodine that consuming it in moderation is recommended, since consuming too much iodine can have some side effects. Other seaweeds are good sources of iodine, but have much less than kelp.

Dairy Products - Levels of iodine in milk vary with what the cows have been fed and the season. Winter milk usually has higher levels of iodine than summer milk. Typically, a cup of U.S. cow's milk contains between 58 and 116 mcg of iodine. Sheep and goat's milk have higher amounts. Iodine levels in other dairy products depends on the iodine level of the milk they were made with and the type of dairy product. Mozzarella cheese is considered a rich source of iodine.

Watercress - One of the best plant sources of iodine.

Eggs - The iodine in eggs depends on the food the chickens have eaten. A large egg typically contains between 13 and 70 mcg, but hens fed an iodine rich diet can produce eggs containing 200 mcg.

Shrimp, Cod fish and other seafood - good sources of iodine

Recommended daily intake of iodine (U.S. National Institute of Health):

Adults and adolescents 14 and older -150 mcg

Pregnant women - 220 mcg

Lactating women - 290 mcg

Children 9-13 -120 mcg

Children 1-8 = 90 mcg

infants 7-12 months -130 mcg

birth - 6 months - 110 mcg

Upper Limits for Intake of Iodine:

19 years and older - 1100 mcg

14-18 - 900 mcg

9-13 - 600 mcg

4-8 - 300 mcg

1-3 - 200 mcg

Under 1 - not possible to establish, but should only get iodine from formula and food.

More Information:

• Dietary iodine is needed to make essential thyroid hormones.
• Too much or too little iodine can lead to goiter (enlarged thyroid) in adults.
• Not getting enough dietary iodine can cause mental retardation and stunted growth in children.
• Symptoms of iodine deficiency include dry skin, hair loss, fatigue and slowed reflexes.
• Getting up to 300 mcg per day of iodine is not likely to be harmful for adults, though it is not recommended.
• Foods in the cabbage family can neutralize iodine.
• Eating fish once a week is enough to fulfill the necessary iodine requirement for most adults.