In general, the richest iodine source includes any type of seafood as the seawater is rich in iodine content. Kelp is one among the most edible seaweeds and vegetables that are rich in iodine levels. Kelp is commonly sold in the grocery stores or supermarkets in Asia. It is available in either fresh form as kombu or as a dried variety. Dried kelp can be cooked after soaking it in water for some time. It can be either taken as a salad or a side vegetable.
Eggs are considered to be the best iodine rich food sources. Moreover, each egg can contain different iodine levels because the amount of iodine administered to each hen varies. In fact, the iodine content of an egg depends on the iodine intake of the hen. It has been estimated that most of the eggs, weighing about 50 grams each contain iodine between 13 and 70 mcg. However, a hen on iodine rich diet can produce an egg containing up to 200 mcg of iodine. The iodine rich diet can commonly include eggs along with a portion of shrimp omelet, which is also a good source of iodine.
Watercress is a leafy vegetable that has been consumed by people since olden periods. Watercress sprigs contain abundant iodine and can be commonly used to garnish variety of foods. It also contains wide range of healthy nutrients like beta-carotene, vitamin C, B vitamins, potassium, vitamin K, calcium, and magnesium. In addition to that, watercress is one of plant source that is rich in iodine and is thus advised for people on a vegan diet.
An iodine rich home in the world is a sea as it contains various iodine rich sea vegetables such as Hiziki, Kombu, Kelp, Wakame and Arame. Kelp contains high levels of iodine in the world and each serving of it supplies over 4 times the recommended daily iodine requirement to the body. The level of iodine present in a tablespoon of each the sea vegetables are mentioned is as follows: About 2000/mcg of iodine is present in a teaspoon of Kelp, 780/mcg iodine in a tablespoonful of Hiziki, 730/mcg iodine in a tablespoonful of Arame, 80/mcg iodine in a tablespoonful of Wakame, and 1450/mcg iodine in an inch of Kombu. These sea vegetables can be either used as salad dressings or in soups.
The concentration of Iodine in milk products is similar to eggs as it usually depends upon the amount of dietary iodine intake of cows. It has been reported that the iodine concentration in cow’s milk can be influenced by a seasonal variation. In fact, the iodine concentration in a cow’s milk is much higher during winter when compared to the milk produced by a cow during summer. Moreover, the average concentration of iodine in a cup of cow’s milk can be around 58 and 116 mcg. In contrary, sheeps and goats can produce milk that contains a much higher concentration of iodine. Mozzarella cheese is a dairy product that contains abundant iodine. Some of the other iodine rich sources include probiotic products such as ice cream, cheese, yoghurt, and butter milk to include a few. However, the type and source of the dairy product determines the iodine concentration in these foods.
Foods fortified with iodine or iodized salt
According to research, one can obtain recommended iodine through diet by the consumption of iodized foods and salt. The national salt iodination standards have been set up by the WHO and various other health organizations in many countries to supply iodized salt. Iodizing salt is extremely cost effective and can be included in any dish. Most importantly, it helps to prevent the dietary iodine deficiency. UNICEF claims that iodized salt has been taken in about 66 percent households all over the world.
Extraordinary methods for Iron Rich Foods
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