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Eight Iodine Foods To Improve Thyroid Health

Eating a balanced diet that includes the following foods in moderate and sufficient amounts is essential to provide the body with all the nutrients it needs to stay healthy. Here are eight foods that contain iodine that shouldn’t be missing in your diet.

Iodine is an essential mineral for your thyroid to function correctly. Any dysfunction of this gland hurts the health of the body in general. In this article, we will introduce you to some foods that contain iodine that are good for your health. If you have a medical condition, we also recommend that you consult with your doctor or health care professional before including it in your diet.

The Importance Of Iodine For The Thyroid Gland

The thyroid for the storage of minerals is responsible, which are necessary for synthesizing thyroid hormones. Their function is to regulate metabolism, detoxification, and growth.

The deficiency of iodine often leads to developing a disease known as hypothyroidism. This disease causes a decrease in the production of thyroid hormones.

This imbalance has severe consequences for the body, including excessive weight gain, fatigue, and irregular menstrual bleeding. Fortunately, several foods contain large amounts of iodine. Eating these foods can prevent your body’s iodine levels from falling, as this research from the University of Oslo (Norway) shows.

The presence of an underactive thyroid can be determined with a blood test. If you experience any specific symptoms, you should see an endocrinologist and describe the symptoms to them. After analyzing your blood values, the specialist can prescribe the treatment you need.

You can also do something for your thyroid health yourself. If you want to prevent iodine deficiency, you should include various iodine-containing foods in your diet. Below are eight great options.


Food Containing Iodine


According to this study by the University of Sao Paulo (Brazil), blueberries are one of the most recommended fruits for protecting our bodies, thanks to their antioxidants. It is estimated that a good 100 g of blueberries contains up to 400 mg of iodine.

Regular consumption of blueberries regulates thyroid function and thus also supports metabolism. It’s best to eat them in their natural state, either in salads or smoothies. 

Food Containing Iodine: Natural Yogurt

Natural or organic yogurt is a probiotic that you should also consume regularly. This food contains over half the iodine the body needs daily, around 90 / mcg per serving.

In addition, the yogurt cultures are said to support the intestinal function, as they restore the bacterial flora, as this study by the VU University Medical Center in Amsterdam, Netherlands, shows. However, you should ideally not sweeten the yogurt with sugar.

Himalayan Salt

Many people try to reduce their consumption of conventional table salt as much as possible. At the same time, they try to get enough iodine from other foods.

According to popular belief, Himalayan salt could be used as a substitute for table salt, which contains 250 mcg of iodine, more than 150% of the recommended daily dose. However, as with other types of salt, it is essential to consume it in moderation to avoid side effects.

However, there is no scientific evidence that Himalayan salt is more suitable for regular consumption than other types of salt.

Foods Containing Iodine: Cod

Cod is high in omega-3 fatty acids, vitamin E, and minerals like potassium, calcium, magnesium, and iodine. About 100 grams of cod provide more than 99 micrograms of iodine, about 66% of the body’s daily requirement.

Also, cod is low in fat and calories and is one of the best additions to a healthy, thyroid-friendly diet. Combine it with vegetables, and you have a perfect meal!


Strawberries are delicious and versatile and contain many essential nutrients that strengthen the body’s defenses, as this study by the University of Cordoba (Spain) shows. Although they are cute, experts believe that their high iodine content can improve thyroid health.

One cup of strawberries contains 13 mcg of iodine, about 10% of an adult’s daily requirement. Combine them with yogurt, and you have the perfect mix.

Foods Containing Iodine: Beans

Green beans are a healthy vegetable that can be incorporated into any diet. However, it would help not cook too, so their nutrients are not lost.

If you consume green beans regularly, you are supplying your body with small amounts of iodine, which can stimulate thyroid function. Half a cup of this vegetable provides three mcg of iodine, 2% of the recommended daily value net.

White Beans

All beans are a source of nutrition that can complement a healthy diet. But white beans are high on the list among all of the iodized foods that are good for regulating thyroid function. In addition, there is research that suggests that kidney beans contain more bioavailable iron than kidney beans.

Half a cup of white beans contains up to 32 mcg of iodine and few calories. They’re also good for digestion because they contain fiber.

Food Containing Iodine: Potatoes

The potato is one of the most commonly consumed foods globally and a valuable vegetable source of iodine. A peeled potato provides about 60 mcg of iodine when baked.

Final Thoughts

Including these foods in your diet is one of the healthiest ways to get iodine into your body, and especially your thyroid.

Of course, you shouldn’t focus solely on these foods. Consume them in moderation as part of a healthy and balanced diet. If you have any questions, speak to a nutritionist.

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