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Getting Enough Iodine in Your Diet for Health
Iodine is essential for optimal health and is found mostly in fish, sea vegetables, dairy products, and eggs. However, for many people obtaining enough iodine in their diet can be a struggle. To make sure you are getting the recommended amount of iodine in your diet here are some tips to help:
What Foods Contain Iodine?
The following foods are a few of the best sources of iodine:
- Seafood: Most fish, clams, mussels, shrimp, and oysters.
- Sea Vegetables: Especially dulse, kelp, nori.
- Eggs: All eggs contain some amount of iodine.
- Dairy products: Milk and cheese contain iodine.
- Fruits and Vegetables: Bananas, carrots, and cranberries are a few examples.
How Much Iodine Do You Need?
The amount of iodine you need each day depends on your age and stage of life. Generally for adults it is recommended to have about 150 mcg a day and for pregnant or breast-feeding women it is recommended to have about 200 mcg a day. The daily recommended amounts can vary from country to country.
Iodine Supplements
If it is not possible to get enough iodine in your diet due to dietary restrictions or lifestyle choices then iodine supplements are also an option. It is important to discuss all supplementation with your health care provider and to follow the directions as going over the recommended amounts can lead to other health issues.
Health Benefits of Iodine
Eating the right foods and making sure you get enough iodine into your diet has many benefits. Iodine helps keep your thyroid gland working normally, helps maintain healthy skin, and helps the body use energy from food. Additionally, studies have found that iodine may be beneficial for fertility, heart health and brain development.
Conclusion
Getting enough iodine in your diet is important for optimal health. To make sure you are getting enough the best sources are fish, sea vegetables, eggs, and dairy products. If getting enough iodine in your diet is not possible supplements can be an option. Eating the right foods and making sure you get enoughiodine has many health benefits such has fertility, heart health and brain development.
