10 Iodine Rich SuperFoods that Assist in Cognitive skills

According to one of the studies published in a journal, one in every 10 persons is suffering from hypothyroidism. This occurs due to iodine deficiencies. The study showed that female gender has a higher prevalence of hypothyroidism. The symptoms of hypothyroidism include fatigue and  weight gain.  Dry skin, puffy face, hoarseness and increased sensitivity to cold are also its symptoms.  The frequency of thyroid cancer has been seen to increase in females as compared to males.

Without a proper functioning of the thyroid gland, the body would not be able to break down proteins. Also, it would not be able to process carbohydrates and vitamins. So, the metabolism system of your body will get affected. This is the reason, problems like uncontrollable weight gain are seen these days. For many people, these irregularities can be controlled through medications, as well as a modification of their diet.

List of Iodine rich foods

1Dried Seaweeds

This incredible and rarely known mineral obtained from the sea is a confirmed remedy for iodine deficiency. Sea vegetables are described as a super food by many experts and chefs. Sea vegetables are the term given in place of sea-weeds, which include red, green, and brown algae that are found along the coast of tide pools.  It is good to know that sea vegetables are known to contain iodine. These are  hard-to-find elements necessary for healthy brain and thyroid function. This iodine, along with other amino acids in sea vegetables, helps stent tumor growth and reduces breast and uterine fibroids. You can get these easily from the supermarket.

Servings: A quarter-ounce serving contains 4,500 micrograms of iodine. Consume smaller portions over time in order to gain the health benefits.

2Baked Potatoes

We go crazy for eating potatoes in different forms like French fries, chips, mashed potatoes or as stuffing in parathas, samosa etc. But it is said that baked potatoes are a better option than any other forms of potatoes. One should not remove potato’s skin and has to wash it properly before use.  They have the important dietary staples, such as fiber, vitamins, and potassium aTre contained in the skin.

Servings: 60 micrograms of iodine is present in a medium sized potato, with 161 calories.

3Fortified Iodized Salt

Most often salt and iodine are referred same, but the two are actually different. As per our school chemistry, salt is a crystalline structure composed of two elements: sodium and chloride. Then, how come iodine becomes a part of ‘iodized salt claiming brands’? Salt used in processed foods is actually not iodized. As per the recent trend, people are cooking less at home and buying either restaurant or processed foods. This  results in a sharp decline in iodine intake.

Potassium iodide or potassium iodate is added by spraying method to salt crystals. This makes 0.002% to 0.004% iodine presence in salt generally. This fortified salt is important for proper thyroid functioning.

Servings:  77 micrograms of iodine, 0 calories.

4Navy Beans

Beans belong to a versatile family. We can see its forms changing from one part of a country to the other on this planet. Beans provide your body with a respectable amount of protein and copper. It also has  potassium, calcium, folate, and iodine. Navy beans can act as a fantastic remedy if you’re trying to prevent an iodine deficiency. This is because of the many additional nutrients they add to your diet.

Servings: Half a cup of navy beans provides 32 micrograms of iodine, 128 calories.

5Cranberries

This exotic fruit is although a rich source of antioxidants but is also another great source of this element. A research on benefits of cranberries on thyroid cancer patients was conducted in the year 2011. It has proved that many cancer cells died as per an unknown substance present in cranberries and the patients showed a sign of recovery. It is recommended for  buying fresh, organic berries only or juice, but beware of sugar percentage of the juice bought from the store.

Servings: Approximately 400 micrograms of iodine is present in about 4 ounces of cranberries.

6Cheese

To add more this into your diet, cheddar cheese is the best option indeed. Do not forget to have a check on your cheese consumption as per its calorie content. You can add it to sandwiches or sprinkle on burgers, soups and salads to enjoy all its benefits. Cheese contains this element, along with essential B vitamins, calcium, and protein. You should also be careful about your digestive system.  As dairy products are not good for some adults and affect their digestive system badly.

Servings: A slice or 200 mg of cheese contain 12% iodine and 452 calories.

7Lobster and cod fish

Any source of food obtained from the sea has a high content of iodine in it. Lobster is known to contain 100 micrograms of this essential mineral, around 67% of the daily requirement. As lobsters are quite low in fat content, it makes them a perfect choice for health conscious people.

Lobsters are also rich in omega 3 fatty acids.

Similarly, fishes are able to extract this from the seawater. Out of them, codfishes are a famous name which is delicious, moist and a low-calorie fish.  They  come packed with several essential nutrients.  Namely omega 3 fatty acids, protein, folate, vitamin D, E, and potassium.

Servings:  99 micrograms of iodine are known to present in 3 ounces of codfishes.

8Bananas

Banana is greatly known for its potassium and carbohydrate content but, not many are aware of iodine element content in bananas. It will act as an energy boosterat your hunger times and will fulfill your iodine requirement too.

Servings: A medium sized banana provides 3 micrograms of iodine.

9Boiled Eggs

This rich source of protein also has a good amount of this. A hard-boiled egg can provide you with 12 micrograms of iodine which makes up around 9% of the daily requirement. It also supplies the body with vitamin A, E, antioxidants, calcium, protein, and zinc. You can combine a hard-boiled egg with cottage cheese and slice it to pair with a leafy green and vegetable salad also.

Servings: 12 micrograms of iodine in a hard-boiled egg.

10Canned Corn

Corn can boost the levels of iodine in your body. One of the studies conducted by a scientist has proved that regular diet of corn, in a form of raw, boiled or partially cooked will help you fight thyroid disorders. You can enjoy cornas a side dish or prepare it in a creamy soup or boiled corn with pepper and salt to enjoy all the benefits.

Servings: A half cup of canned corn contains 14 micrograms of iodine and 67 calories.

Must to know information:

Can you take Iodine orally?
Yes, you can but these are a few ways to take Iodine orally, either in a tincture form or through a kelp supplement. Make it sure to check on the label of the Iodine you’re considering so as taking it as per oral recommended usage.

Can your kitchen fulfill the above listed iodine supplements?
You will wonder that the cure from iodine deficiency is present in your kitchen and day-today foods that you eat with only possibility for its effectiveness if taken regular and in adequate quantity. Public health authorities recommend 150 μg or more and this need is particularly acute for pregnant women. Due to unavailability of sea foods on a daily basis, I would suggest to take any two out of ten listed food items on a regular basis and decrease your chances of sufferings from iodine deficiency related disorders.

Is Iodine expensive?
It is typically very inexpensive and easily available in drug stores.

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