Summary
Iodine is a trace element that is vital for the production of thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.
Good sources of iodine include seaweed, fish, and other seafood. In many countries, table salt is enriched with iodine (iodized salt) to help prevent deficiency, which can lead to thyroid enlargement (goiter).
Key Benefits
Produces thyroid hormones.
Regulates metabolism.
Supports proper bone and brain development.
Important for infant development during pregnancy.
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Top Food Sources
Information per 100g
Plant-Based
- Iodized salt 4733 µg
- Seaweed (Kombu) 2523 µg
- Corn salad 62 µg
- Mushrooms 18 µg
- Broccoli 15 µg
- Peanuts 13 µg
- Spinach 12 µg
- Pumpkin seeds 12 µg
- Cashews 10 µg
- Prunes 3 µg
Animal-Based
- Cod 229 µg
- Pollock 200 µg
- Haddock 135 µg
- Mussels 130 µg
- Plaice 53 µg
- Tuna 50 µg
- Mackerel 49 µg
- Shrimp 41 µg
- Yogurt 37 µg
- Salmon 34 µg
- Eggs 24 µg
- Milk 5 µg
- Emmental 4 µg
The "Smart Assistant" Tip
Your body doesn't make iodine, so it's essential to get it from your diet. Iodized salt is a common source.
Signs of Deficiency
Swelling in the neck (Goiter)
Fatigue and weakness
Weight gain
Dry skin and hair loss