Iodine is vital for the developing brain, and we need the nutrient for the production of thyroid hormones
The recommended daily amount is 150 micrograms (mcg) for adults, but most don’t manage this
Selecting three to five of the options here should provide your recommended daily amount
Eggs are a good source of iodine, unaffected by cooking
When thinking about the nutrients that we need, iodine may not spring immediately to mind.
Yet we are more likely to have a low intake of this crucial mineral than calcium or vitamin C.
The recommended daily amount is 150 micrograms (mcg) for adults, but most don’t manage this.
The average intake for women is 140mcg, with half getting less than 130mcg, and one in 40 as little as 48mcg or less, according to the Government’s National Diet and Nutrition Survey.
Men do a little better, but half still do not get their recommended daily intake.
Last week, a study in the journal Lancet Diabetes & Endocrinology recommended that all pregnant women should be given iodine supplements as this could not only boost their babies’ cognitive development and IQ, but save the NHS millions – iodine is vital for the developing brain.
We also need iodine for the production of thyroid hormones – when iodine levels become critically low, this can cause a swelling in the neck known as a goitre.
Goitre used to be very common, but the problem was almost eradicated when iodine supplements for cows meant we could get it from dairy products.
However, iodine deficiency is on the rise again – possibly because more people are cutting out dairy, one of the best sources, from their diets (vegetarians and vegans are most at risk of deficiency).
Some experts say mild iodine deficiency in adults may lead to sluggishness, depression and weight problems.
Iodine is found in the soil and the sea, which is why dairy products and fish are by far the two biggest sources.
Kelp and other seaweed can be extremely high in iodine, but experts warn that concentrated supplements may not be safe, especially for pregnant women.
Paradoxically, too much iodine causes some of the same symptoms as iodine deficiency, including goitre.
It’s difficult to get enough iodine from vegetables, nuts and cereals alone, but it’s perfectly possible to meet your iodine requirement as part of a balanced diet.
Selecting three to five of the options here should provide your recommended daily amount.
MILK: 60mcg iodine per 200ml glass of semi-skimmed milk
FISH FINGERS: 66mcg iodine per two cod fish fingers
FRUIT YOGHURT: 60mcg iodine per 125ml pot
MILK
60mcg iodine per 200ml glass of semi-skimmed milk
DAIRY is one of the best iodine sources. Milk has varying levels according to season because of how cattle are fed – grass-feeding in summer results in lower iodine levels in milk than during winter, when dry cow feed tends to be supplemented with minerals. Full-fat and lower fat milks have the same amount of iodine
FISH FINGERS
66mcg iodine per two cod fish fingers
Two cod fish fingers supply 44 per cent of your daily iodine needs. Sea fish are one of the best sources of iodine – it is found in the highest quantities in salt water. Haddock is one of the best fish sources of all – a fillet provides up to two days’ worth of iodine. Salmon is not as rich, with only 7mcg per 100g.
FRUIT YOGHURT
60mcg iodine per 125ml pot
Levels will vary slightly according to the fruit and sugars in the pot which may affect the dairy content – where most of the iodine comes from. But you can expect to get 40 per cent of your daily requirement of iodine from an average 125g serving of fruit yoghurt. Fruit contains very small amounts of iodine – a banana has about 3mcg.
MALTESERS: 19.6mcg iodine per 37g bag
HALLOUMI: 30mcg iodine per 50g (around three thin slices)
ROAST BEEF: 16.2mcg iodine per 180g roast topside (about four thick slices)
MALTESERS
19.6mcg iodine per 37g bag
THE dairy content of milk chocolate provides the iodine – dark chocolate has hardly any. Maltesers aren’t the healthiest way to get your iodine as there are 4 tsp of added sugar per bag. Pure milk chocolate (four to seven squares) has about the same iodine level as Maltesers, but come with slightly more calories.
HALLOUMI
30mcg iodine per 50g (around three thin slices)
Most cheese contains good amounts of iodine, but there’s a little more in goat and sheep’s milk cheese, such as halloumi. This serving would give you almost half of your daily calcium needs, too. But it also has half your daily salt allowance and 40 per cent of a woman’s daily saturated fat allowance.
ROAST BEEF
16.2mcg iodine per 180g roast topside (about four thick slices)
MORE than 10 per cent of your daily iodine needs are in a large serving of roast beef. It also provides iron and zinc, but eat less than 500g red meat a week to reduce colon cancer risk.
ICE CREAM: 18mcg iodine per 125ml Ben & Jerry’s Phish Food (two scoops)
BOILED EGGS: 54mcg iodine per two eggs
MUSSELS: 69mcg iodine per four mussels
ICE CREAM
18mcg iodine per 125ml Ben & Jerry’s Phish Food (two scoops)
Dairy ice cream and chocolate chunks make this indulgent treat a reasonable source of iodine, though a 125ml serving comes with more than 5 tsp of sugar and 288 calories.
BOILED EGGS
54mcg iodine per two eggs
Eggs are a good source of iodine. You can have them boiled, poached or fried as the iodine level is largely unaffected by the cooking process. Eggs also supply vitamin D, vital for strong bones.
MUSSELS
69mcg iodine per four mussels
Mussels, which filter sea water to feed off plankton, are super-rich in iodine – you need to eat only four to bag 46 per cent of the recommended daily amount. Cockles have around two-thirds of the amount in mussels.
ITSU SEAWEED THINS: 92mcg iodine per 5g bag
SUSHI: 37mcg iodine per six pieces of nori-wrapped vegetable sushi
SUSHI: 37mcg iodine per six pieces of nori-wrapped vegetable sushi
CREME CARAMEL: 33mcg iodine per 100g
ITSU SEAWEED THINS
92mcg iodine per 5g bag
Seaweed is the richest source of iodine. A bag of Itsu seaweed thins provides 60 per cent of the daily recommendation (a third of a pregnant woman’s advised intake). But concentrated supplements can contain excessive amounts.
SUSHI
37mcg iodine per six pieces of nori-wrapped vegetable sushi
Nori, a type of seaweed, boosts the iodine content of a sushi snack, so look for pieces with the characteristic dark green wrap. A medium serving provides a quarter of your daily iodine. Go easy on the salt-laden soy sauce, though.
CREME CARAMEL
33mcg iodine per 100g
The milk and eggs in this classic pudding make it a good provider of iodine as well as calcium – an egg custard tart would give you a similar amount. The downside of this sweet treat is the added sugar – you can expect there to be at least 3tsp per portion.
CRAB PASTE: 36mcg iodine per 15g – a fifth of a 75g jar
CHEESE SANDWICH: 17.8mcg iodine per cheddar sandwich on white bread
Source: Daily Mail
