Iodine is an essential part of a healthy, balanced diet. Since the body cannot synthesize this mineral, it’s important to include various iodine rich foods in your diet each day. Fortunately, there are many fruit and vegetable options that make it easy to get the iodine your body needs each day.
Black Eyed Peas
Beans are a great food to add to your diet because they are full of phytonutrients and fiber to help fill you up. A 3/4 cup serving of black eyed peas contains 46-53 mcg of iodine.
Serving Size (3/4 cup), 46-53micrograms of iodine
Dried Seaweed
For iodine deficiency, dried seaweed is the go-to remedy because of its incredible supply of this essential mineral. A one-sheet serving contains up to 2,984 micrograms of iodine. That’s way more than enough iodine for the body to absorb in a day (1989% of the daily value, to be exact.) Consume smaller portions over time in order to gain the health benefits.
Serving Size (one sheet), 16 to 2,984 micrograms of iodine (11% to 1,989% DV)
Lima Beans
Beans are some of the healthiest and most versatile foods on the planet. Enjoy a half-cup serving with any meal, and you’ll provide your body with a respectable amount of protein, copper, potassium, calcium, folate, and iodine. If you’re trying to prevent an iodine deficiency, navy beans are an excellent remedy because of the many additional nutrients they add to your diet.
Serving Size (1/2 cup), 8 micrograms of iodine (5% DV)
Boiled Eggs
Hard boiled eggs are a versatile, healthy food that supplies the body with vitamin A, vitamin D, zinc, calcium, antioxidants, and more. They’re also consumed for their iodine content. One hard boiled egg provides 16% of the iodine needed for the day. For a light and healthy meal, slice a hard-boiled egg over a leafy green and veggie-filled salad.
Serving Size (1 large egg), 24 micrograms of iodine (16% DV)
Bananas
Eating a banana is a quick and healthy way to get an energy boost, thanks in part to the high potassium content. But many people don’t realize that bananas also contain iodine, making them a healthy and nutrient-rich food to supplement a high iodine diet. A medium-sized banana contains 3 micrograms of essential iodine.
Serving Size (1 medium banana), 3 micrograms of iodine (2% DV)
Strawberries
Strawberries are a tasty and nutrient rich fruit that provides your body with many vitamins and minerals. Strawberries are deliciously sweet, but they’re a surprising source of iodine. A one-cup serving contains 13 micrograms of iodine, or just under 10% of what the average person needs to consume in a day.
Serving Size (1 cup), 13 micrograms of iodine (9% DV)
Green peas
If you’re missing that last little bit of iodine in your diet, cook a serving of green peas with your next meal. A half-cup serving contains 3 micrograms of iodine. That’s just enough to net 2% of the daily recommended value. In addition, green peas are a great source of vitamin C, potassium, and folate.
Serving Size (1/2 cup), 3 micrograms of iodine (2% DV)
Navy Beans
There are many beans that rich in iodine, but navy beans are the top of the list. It is found 1/2 only ½ cup of navy beans can contain up to 32 mcg of iodine or 21 % of daily value. Besides that it is a good source of nutrients like fiber with 76%, folate with 64%, manganese with 48%, copper with 42%, phosphorus with 37%, and vitamin B1 with 36% for 1 cup of navy beans that are very necessary for the human health. But it contains up to 255 calories for 1 cup of cooked navy beans.
Written by Johnny B. Moore
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