Iodine is an essential mineral that is easily attainable through your diet. Without sufficient iodine intake, the thyroid cannot produce hormones, which affect many bodily functions. Thyroid hormones work to regulate metabolism and assist with bone and brain development during pregnancy and infancy. If you don’t meet the recommended daily intake (RDI) of iodine, which is 150 micrograms (mcg) for most adults, you will need to supplement. 

What Is Iodine And Why Do You Need It?

Roughly one third of the world’s population is deficient in iodine. People who live in areas with soil that has low iodine content (many countries in Europe and United Kingdom) often fail to consume the RDI of iodine. When the body doesn’t have enough iodine, the thyroid cannot make enough thyroid hormones, which maintain healthy cells and normal metabolic rate. Pregnant women require more iodine (about 240-300 mcg per day) because it supports fetal brain and skeletal development. You don’t need an excessive amount of iodine because too much can negatively impact your health. Do not exceed 1,100 mcg per day, which is 7.3 times the RDI. 

Why Is Salt Iodized?

In the early 1900s, many people experienced iodine deficiency. The reason for this was because iodine could only be found in saltwater fish and grains grown in iodine-rich soil. For landlocked residents, particularly in the middle of the country, obtaining those foods was near impossible. In an effort to combat this deficiency, the government began fortifying salt with iodine in 1924.

Nowadays, it’s very easy to get iodine from a variety of plant-based foods. We’ve detailed the best vegan sources of iodine below. 

Wakame

This popular seaweed has a slightly sweet flavor, and it is popularly used to make miso soup. The amount of iodine in wakame will depend on where it grows. For example, wakame from New Zealand and Australia has less iodine than wakame from Asia. A collection of studies found that wakame generally averages to about 66 mcg per gram, which amounts to 44% of the RDI. 

Potatoes

These starchy root vegetables are beneficial for your health, so long as you don’t solely eat them in French fry form. They contain healthy amounts of vitamins B6 and C, and one medium Idaho potato contains about 60 mcg of iodine. You can steam, sauté, roast, or boil and mash potatoes to get the iodine. 

Kombu Kelp

Kombu kelp is a brown seaweed that’s either sold in fresh sheets or dried in the form of a fine powder. One sheet of kombu kelp can contain up to 2,984 mcg of iodine, which is 2,000% of the RDI. Now, this is an excessive amount, which can be dangerous for people with existing thyroid problems, but you can consume a little to meet the RDI. One study examined the iodine content in various seaweeds from different Asian countries. The results determined that kombu kelp had the highest amount. 

Navy Beans

Which navy beans are the strongest? The seals, obviously! Bad jokes aside, navy beans got their name because they were one of the most common foods eaten by sailors. While they are rich in iron, folate, fiber, and potassium, navy beans also contain 32 mcg of iodine per 1/2 cup. You can add them to soups, stir-fries, stews, and more. 

Cranberries

We aren’t talking about Craisins and we are definitely not talking about canned cranberries. Fresh cranberries contain beneficial polyphenols and antioxidants that exhibit anti-cancer and anti-inflammatory properties. They also contain 400 mcg of iodine per four ounces. They are abundant during the fall and winter months because that is when they are in season. Get your hands on them to increase your iodine levels!

Dulse

Yes, we included another seaweed on this list, but seaweeds happen to be the best sources of iodine for vegans. Dulse is a red algae that contains a lot of minerals, including iron, potassium, and vitamin B6. It’s cholesterol- and fat-free and contains 1,169 mcg of iodine per 7 grams. You can season foods with dulse instead of salt if you need a little more acidity. 

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We always encourage people to eat a wide variety of fruits and vegetables. A lot of people reach for the familiar or “pretty” looking produce items to use in recipes they know and love. What about the other nutrients from all the other produce items you aren’t eating? We understand that every single produce item isn’t available to everyone, and we understand that people have certain taste preferences, but “uglier” foods that seem intimidating often contain a plethora of health benefits.

While you may have heard of the ugly food movement, where people are eating misshapen or slightly bruised produce, the “ugly” foods we are talking about are the foods that seem slightly off-putting or unattractive. The fact is that you can do a lot of things with these foods that we perceive as ugly. Let’s take a look at some of these foods, and hopefully you will seek some of them out for future use.

Jackfruit

In addition to being rich in healthy flavonoids, jackfruit has plenty of vitamin C and the sweet yellow flesh is replete with a group of B-complex vitamins. Jackfruit also contains saponins, which increase white blood cell activity and help to prevent cancer cell proliferation.

Celery Root

This bulb, which is also known as celeriac, is rich in vitamin K and dietary fiber. Vitamin K helps to support bone health and may help prevent osteoporosis. Celery root is also rich in potassium, phosphorus, and vitamins C & B6. You can roast it or use it as a healthy mashed potato substitute.

Jerusalem Artichoke

Commonly known as sunchokes, Jerusalem artichokes are not actually related to artichokes; they don’t even taste like artichokes. In fact, they can be treated as potato substitutes! They are full of potassium, magnesium, and fiber, all of which help to maintain a healthy immune and digestive system.

Daikon

The daikon is a member of the radish family and it contains a ton of health benefits. The high vitamin C content helps to stimulate white blood cell production, which works to boost the immune system. Daikon is also beneficial for the digestive system and it works to eliminate bacteria and pathogens from your airways.

Mangosteen

This fruit might be hard to come by, but specialty or ethnic supermarkets may have them when they are in season. The inside may look like a brain, but the edible peel is what you want because it contains xanthones, which are phytonutrients that have been linked to cancer prevention and improved cardiovascular health.

Bitter Melon

While bitter melon may look like an alien cucumber, it can actually help to lower blood sugar and burn more fat. It got the name based on the taste because the more it ripens, the more bitter it becomes. Bitter melon is not approved as a treatment or medication for diabetes, despite the evidence that it can manage blood sugar. More studies must be conducted.

Wakame

Wakame forever! This sea vegetable is a great source of iodine, which is beneficial for keeping the thyroid healthy. Wakame is also a rich source of magnesium, calcium, iron, B-vitamins, zinc, manganese, and vitamin C. Additionally, it helps to support blood clotting and bone health because it contains a lot of vitamin K.

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