27 foods rich in iodine and 27 easy recipes to prepare them

Iodine is an essential mineral to ensure the correct functioning of the thyroid gland, responsible for a large part of the functions of metabolism and therefore of our proper development.

Though the amount of daily iodine needed is very small, almost doubles during pregnancy and lactation and its lack can cause serious consequences in the baby.

Fortunately, there are many foods rich in iodine and easy to prepare. We talk about them and how to incorporate them into your diet.

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Iodine in pregnancy

Iodine deficiency is a particularly important problem during pregnancy, experts say, since it can cause damage to the development of the central nervous system, responsible for less intellectual development.

However, most pregnant women do not know the potential consequences of low iodine intake in their children. According to experts, in many European countries with voluntary iodine reinforcement programs, half of all newborns are exposed to a mild iodine deficiency and, consequently, they are at risk of limitations in their cognitive potential.

The Krakow Declaration of the EUthyroid project, made up of researchers from 27 countries in Europe who have been identifying strategies to combat and prevent iodine deficiency disorders (TDY).

In addition, a significant iodine deficiency during pregnancy and lactation can cause serious problems such as abortion, premature births and congenital anomalies in babies.

Children of mothers with insufficient iodine during pregnancy may suffer from mental retardation, growth problems, hearing or speech.

In Spain, the general recommendation is that pregnant women take iodized salt and three rations of dairy products to meet their daily iodine needs.

And in breastfeeding?

This mineral acquires even more relevance when the mother feeds her child with breast milk, since the iodine the baby receives depends on the amount the mother drinks.

Thus, although WHO considers that Spain is not a country at risk of iodine deficiency, in practice it has been seen that there are many children with low levels, and this affects their psychomotor and intellectual development.

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For this reason, based on available studies, it is recommended that women take an iodine supplement throughout breastfeeding. The Breastfeeding Committee of the Spanish Association of Pediatrics states that such supplementation would be as follows:

"Iodine needs in the nursing woman are estimated at 250-300 µg / day. Since salt consumption may be reduced in that period (iodized salt is the recommended source of iodine for everyone), a supplement of 200 µg of iodine per day in the form of potassium iodide, during the period of breastfeeding, whether a single child is breastfed or if they are twins or siblings (tandem lactation).

Necessary all my life

A deficit of iodine can cause goiter, which is a large growth of the thyroid gland to try to compensate for the lack of iodine in the diet. This causes breathing and swallowing problems. It is known as hypothyroidism and can cause obesity, fatigue and depression.

The amount of iodine recommended daily is:

  • Adults (over 14 years): 150 micrograms daily

  • Children (1 to 13 years old): 90 micrograms per day

  • Pregnant or breastfeeding: 290 micrograms per day

Adequate input is necessary throughout life. Of course, there is a large amount of foods that contain iodine and are simple to incorporate into the daily diet. We talk to you about the richest and tell you how to prepare them.

1. Iodized salt

Although it is not properly a food, it is the richest iodine seasoning: 1900 micrograms per 100 grams.

Despite being so high, the truth is that its consumption is quite small, although its flavor is the same as common salt and is more beneficial to our health, since it prevents problems arising from the lack of iodine.

How to take it? Simply change the use of common table salt for iodized salt and use it to season any dish ... in moderation.

2. Seaweed

In the sea we can find a large number of algae that have a high iodine content: kelp, arame, hiziki, wakame and jambu. Kelp, for example, contains four times more than what is needed daily and a tablespoon of arame, includes 730 micrograms of iodine.

So you have to be cautious, since thyroid problems can also appear due to excessive iodine consumption.

How to take them? Each type of seaweed is indicated for a different dish, although they are common in Japanese food, such as sushi.

But today we recommend some croquettes with seaweed, perfect as an appetizer or side dish. And for this recipe, Dulse type algae are perfect.

As they are not very frequent in our recipes, you can use them to crown soups or salads, and thus gain health and flavor in your dishes. And if you still don't believe it, check out this weekly menu with seaweed.

3. Fresh cod

Of all the fish, cod stands out as one of the foods with the highest iodine content: 170 mcg per 100 g.

The fishing season runs from late autumn to spring, although cod can be available during the rest of the year: salted, dried, smoked or frozen.

Like white fish, it has a low fat content. It stores its fat reserves preferably in the liver, which is used to obtain the appreciated fish oil.

In addition, its meat is rich in vitamins B1, B2, B6 and B9, which allow the use of energy nutrients (carbohydrates, fats and proteins and are involved in processes of great importance in the body such as the formation of red blood cells and the nervous system functioning.

It also has vitamins D, A and Omega 3 (which prevents cardiovascular diseases) and minerals such as potassium and phosphorus, important for bones and muscles.

How to take it There are many ways to prepare fresh cod, although the stews of this fish are delicious in tomato sauce with eggplant and basil, or with leek and carrot.

But the possibilities are endless: from a branded cod spread; a timbale of cod brandade confit with piquillo peppers or some salad for the summer.

And if you find few options, here are nine more for special days.

4. Blueberries

This antioxidant-rich forest fruit is also an inexhaustible source of iodine. With only 11 grams of blueberries we can ingest 400 micrograms of iodine.

In addition, this super fruit has a low caloric value due to its low carbohydrate intake. It is especially rich in vitamin C, a source of fiber, improves intestinal transit, and contains potassium, iron and calcium.

But what really characterizes blueberries is its abundance of natural pigments of antioxidant action.

And the reds are a great ally during pregnancy as they help fight recurrent urine infections, according to the Spanish Society of Gynecology and Obstetrics (SEGO), by enhancing the body's diuretic capacity.

How to take them? Although they are very frequent in sweet recipes, such as muffins or smoothies, the truth is that they also marry meats and fish. Here are our proposals: a cider chicken stew with cranberries and apples and roasted pumpkin with crunchy broccoli, cranberries and almonds, a very tasty vegan recipe.

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5. Mackerel

150 grams of mackerel provide us with only 208 calories and a lot of benefits for our health. Among them, 255 µg (micrograms) of iodine.

Like other blue sins, it is rich in omega 3 fatty acids, so it helps lower blood cholesterol and triglyceride levels and take care of our cardiovascular health.

It also represents a good source of protein and vitamins. Among them, stands out its amount of B12, even higher than that contained in eggs and much of the meat. So it protects our immune system and gives us energy so we don't run out all day.

Being a fatty fish, it has fat-soluble vitamins such as A, D and E, benefiting from its antioxidant and protective action against different degenerative diseases.

And if that were not enough, its meat is very tasty, easy to prepare in many recipes and cheap. Hence, have all the ingredients to be on this list.

How to take it? It admits the same preparations as the sardine: grilled, papillote and grilled. An example is this recipe for baked mackerel with roasted vegetables.

And if there is no time, you can always use canned food, perfect for salads or canapés.

6. Mussel

This mollusk is considered a gastronomic jewel since it is low in calories but contains a lot of nutritional properties such as vitamins, amino acids and minerals and are very beneficial for health. Among its minerals, its high iodine content: only 100 grams of this mollusk provide 130 micrograms of iodine.

And it is that mussels improve the condition and quality of skin and bones, strengthen the immune system, help repair tissues and can even be useful to combat mental disorders such as depression. They also contain many good fats, such as omega 3, regulating cholesterol.

How to take them? Steamed, cooked, au gratin or as ingredients in salads, rice or fideuás.

Some ideas: Mussels with tiger sauce or Pintxo with potatoes and mussels with aioli.

And if you find it difficult to clean and prepare them, these tips will help you love them even more.

7. Tuna

It is one of the most common blue fish in our kitchen and also with an important contribution of iodine: 50 mcg per 100 g. Behind are the sardine and hake, with somewhat lower levels: about 30 mcg per 100 g.

Its meat has 12% fat, which makes it a fatty fish, but it is a fat rich in omega-3 fatty acids, which helps lower blood cholesterol and triglyceride levels.

How to take it If you want to eat a rich tuna in a different way, we suggest you to be encouraged with this simple tuna tataki with radishes, a miso glazed tuna with a tender bean salad or a tuna onions with paprika.

8. Chicken

Within meats, chicken is one of the foods that stand out for its iodine content: 7 mcg per 100g. Especially considering that the main sources of this mineral are in seafood.

How to take it It can be prepared in every imaginable way: baked, stewed, grilled, marinated, fried ... and it's common foods in recipes all over the world.

But also, preparing novel dishes with this meat is possible. Without going any further, dare to try a sauteed oriental chicken with vegetables, chicken marinated with coconut milk or a luxurious baked chicken glazed with tangerine, vermouth and honey.

9. White beans

All legumes, and especially beans or beans, are an excellent source of energy. And White is the number one in iodine content, since with only half a cup of them you ingest up to 32 micrograms of iodine.

They also help control weight, thanks to the fiber it contains, as it creates a great feeling of satiety that keeps possible cravings at bay during pregnancy.

In addition, they provide protein, carbohydrates, B vitamins, vitamin C, sodium, potassium, iron, magnesium and have virtually no fat or cholesterol.

In a word: they are perfect for our organism.

How to take them? Especially with a spoon, perfect now that it's cold. But from there, the options are very wide because they marry everything: with prawns, express dish; with sage sausages and black garlic and 29 other recipes to incorporate into your diet. By the way! Have you tried any white bean salad yet? Yes, they can also be taken when the heat is squeezed.

10. Shrimp and prawns

Rich in protein and vitamins, seafood is also a great source to obtain the iodine that we need so much for our body.

One of the best in this regard is the shrimp or shrimp (smaller in size), capable of providing 35 micrograms, about a quarter of the recommended daily allowance (RDA), in less than 100 grams.

But in addition, it offers very low hydrate content and contains 80% water, which is why it provides few calories although it satisfies, thanks to its richness in proteins and nutrients, such as potassium, calcium, iron, magnesium and Omega 3.

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How to take them? You choose the option you like best: from the typical prawn cocktail, essential in Christmas celebrations, to peppers stuffed with prawns or hake meatballs and prawns in green sauce.

11. Lobster and lobster

It is clear that they are not foods that we can often afford for their high price, but include them on special occasions. Because it is a shellfish with high concentrations of iodine: in 100 grams there is 100 mcg of iodine, two thirds of the recommended amount per day.

In addition, they also stand out for being rich in zinc: it helps in the growth process, it is beneficial for the immune system, wound healing and for metabolizing proteins. They also contribute to combat fatigue and are involved in the transport of vitamin A to the retina.

How to take them? But in addition to its health benefits, lobster or lobster are exquisite on the palate. Who can resist a rice with lobster or a grilled lobster?

12. Strawberries

A good portion of this delicious fruit can give you up to 10% of the daily iodine dose (13 micrograms).

But this fruit so appetizing to look and taste, is also an excellent source of vitamins C, K and folic acid. Specifically 200 g cover more than 200% of the daily needs of vitamin C, one third of vitamin K and one sixth of folic acid, with only 66 calories.

But it gives much more: in 200 g of strawberries there is 17% iron and 9% magnesium. It also provides potassium, calcium, phosphorus, manganese, copper and silicon, so it is a food highly recommended in pregnancy and to avoid nutritional deficits.

How to take them? If you think they can only be taken as fruit, you are very wrong. We leave you 39 ideas to drink strawberries as an appetizer. It can also be consumed in mousse with fresh cheese or in pie (up to 21 possibilities).

13. Potatoes

To take advantage of the iodine in its entirety (about 60 micrograms per unit), you must cook the baked potatoes, with peel and everything, because it is where other important nutrients such as fiber, vitamins and potassium are contained.

How to take them? They can be added to many of the recipes you eat in your day to day, as a side dish (fried, cooked, baked ...) but as a main course: Gratin potato pie with emmental cheese; Baked potato and zucchini snacks or just our famous potato omelette, with fitness recipe.

14. Cheeses

They are excellent sources of iodine. In fact, in only 28 grams of cheddar cheese you are consuming about ten to fifteen micrograms of this mineral.

Its richness in calcium is also highly appreciated. Although the exact amount can vary between one type and another, 100 grams of cheese contains an average of 800 mg of calcium, essential throughout our lives, and especially in pregnancy and lactation.

If you are pregnant remember that you should avoid those moldy cheeses such as roquefort or cabrales, and fermented cheeses such as feta or cambembert (even if they are pasteurized milk), because of the risk of contracting listeriosis.

How to take it In a thousand possible ways, although they are very good without any preparation. Among its options, sweet recipes such as these cupcakes (although without sugar, to make them healthier) or salty, such as chickpea flour coca with tomato and goat cheese.

And if you want a different dinner: Leek frittata and cured sheep cheese.

15. Cashew Nuts

It is another star product on our list of foods rich in iodine, since it provides 10 mcg per 100 g, a really high figure to be a dried fruit.

Its predominant nutrient is fats, especially monounsaturated fats. They offer a good protein intake and are after chestnuts, the dried fruit that has the highest proportion of hydrates. Its iron content is considerable, 6.7 mg per 100 g.

How to take it It can be eaten raw or incorporated into recipes and desserts, such as this coconut and cashew cake or broccoli with mango and cashew sauce.

16. Broccoli

Among the vegetables with the highest contribution of iodine, this cruciferous stands out: 15 mcg per 100 g.

But this vegetable contains many other valuable properties for the organism, among which its richness in vegetable proteins and fiber stands out, which allows us to satisfy ourselves with good nutrients.

In addition to calcium (and iodine) it offers vitamin C and potassium to the body of the pregnant woman, which of course is needed for our entire body to function properly.

How to take it It is very versatile when preparing it. Here are some recipes that can serve as inspiration when cooking broccoli: tortilla, meatballs with chickpeas and rice or a quiche with goat cheese and mustard.

And if you think few ideas, here are seven more dishes.

17. Salmon

As a blue fish that is, it is also rich in iodine: in 150 grams there are 107 micrograms of this mineral.

But the delicious meat of this fish is appreciated for other benefits, also during pregnancy: it concentrates significant amounts of omega 3 and is a source of vitamin D and calcium for the body, necessary to prevent future complications in the maternal body.

How to take it You can prepare it grilled with curried leek julienne; to fill some endives, accompanied by cheese and avocado; Glazed with orange and rosemary or baked with nuts.

And as much as you like sushi, remember that if you're pregnant you can't take it raw.

18. Oatmeal

Oatmeal is a super cereal with multiple health benefits for the whole family.

In addition, it has heart-healthy fats, vegetable proteins and contains potassium, magnesium, calcium and B vitamins. Due to its large amount of soluble fiber, it helps regulate intestinal transit.

And of course, it is on our list because of its iodine content: 5.9 µg per 100 grams.

How to take it Oatmeal can be included in multiple recipes, so we share with you 27 healthy recipe ideas so you can enjoy it.

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19. Oysters

Up to 58 micrograms of iodine contain 100 grams of oyster meat, less than one unit.

But this shellfish shell so appreciated is also very useful not only in pregnancy, but to achieve it. It is a source of zinc, an essential mineral for fertility as it promotes proper cell division, but it is also a necessary ingredient to maintain testosterone levels and sperm production in men.

In addition, it increases testosterone (such as clam) and is rich in Vitamin D, a nutrient that has always been associated with osteoporosis.

How to take them? They are perfect raw, with a splash of lemon. But during pregnancy, it is better not to consume them like this. During these months it is better to take them cooked, as in tempura or to make sauces and accompany a multitude of dishes, such as these baked prawns.

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20. Peanuts

The iodine that contribute 100 grams of this food is 13.0 mcg. But does it have more benefits for our health? Yes. This legume (although you don't believe it is not a dry fruit), it is one of the most nutritious 'nuts': it contains more folic acid (a quarter cup provides 88 mcg), more vitamin B3 and more proteins (26 %).

They also contain fiber (7%) and considerable amounts of minerals such as magnesium, zinc, phosphorus, nickel (which favors the absorption of iron) and iron in abundance. And they help balance cholesterol.

How to take them? You can eat them alone, and thus take advantage of all their richness in B vitamins. But it can also be used to make peanut butter or butter or to prepare a multitude of dishes, such as a cake with banana and in vegetarian recipes, such as tofu and mango tacos with peanut sauce

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21. Apple

Of the usual consumption fruits, it is the one that takes the fat prize in iodine content: 11 micrograms per 100 grams. And, in addition, it is available all year.

But there are many more reasons to include it in our daily diet, especially in pregnancy, since it has endless properties for our body.

The apple has a high water content, so it is perfect for hydrating the body, reduces the accumulation of fluids and prevents cramps. In addition, it is an excellent source of fiber, helping to prevent constipation.

How to take them? It is an ideal snack to eat between meals: healthy, nutritious and perfect to keep you always hydrated. But if it seems very boring to take a piece of this fruit every day, you can also include it in sweet recipes, to make a compote to accompany duck or salty dishes, or in salty dishes, such as foal with mustard and apple sauce. And so you never get tired of it, 49 more recipes.

22. Rye bread

In 100 grams of this type of bread are included 6.21 grams of protein, 45.80 grams of carbohydrates, a single gram of fat and 45.80 grams of sugar, in addition to providing 230 calories to the diet.

Among its nutrients are also vitamins B3, B9, K and E, and among the minerals, potassium (200 mcg) and iodine (8.50 mcg).

But it also does not contain cholesterol, so it helps take care of the heart.

How to take it Healthier than white bread, it is convenient to use it instead for breakfast, snack base or to accompany meals. Try healthy toasted creamy avocado, tuna and mango on rye bread or with nuts with fresh cheese, baby spinach and peach.

23. Spinach

It is the richest vegetable in iodine. In fact it provides 12 micrograms of this mineral in 100 grams.

In addition to iodine, this food is recommended during pregnancy because of its contribution in folic acid: only 100 grams provides 263 mcg, approximately 63% of the recommended daily values.

But the benefits of this green leafy vegetable go much further, because that intense color is important for the skin and hair and provides protein, iron, vitamins and minerals.

With only 27 calories, it stands out above all for being one of the best sources of potassium in the diet, since with a cup of cooked spinach we get 839 mg of potassium (the banana, for example, has about 539 mg).

How to take them? In addition to the spinach cream and the traditional spinach chickpea stew, perfect for winter days, you can make light spinach pancakes, Catalan spinach or spinach cannelloni.

24. Garlic

An inexhaustible source of health, it is a natural antibiotic because it exerts its antiseptic action with great success.

But it also includes a large amount of nutrients, including vitamins A, B1, B2, B3, and C, and some minerals, such as potassium, sulfur, silicon, phosphorus and iodine (90 micrograms per 100 g) .

It also prevents cardiovascular diseases, by lowering blood cholesterol and triglyceride levels.

Very popular in the kitchen is black garlic for its many benefits.

How to take it You can dare with a sautéed bimi with pumpkin and black garlic, very healthy, or make your diners fall in love with this black garlic risotto with crispy Parmesan. And if you want to put it as an appetizer, never falal the garlic bread, for example with tomato and ham or three cheeses.

25. Eggs

100 grams of whole egg (with yolk and white) provides 9.8 µg of iodine, our precious mineral so important in pregnancy and lactation.

But this food includes other important nutrients, the idea has long been denied that its consumption raised cholesterol and that its consumption had to be limited.

What's more, there are several reasons to include it more often in your day-to-day life: it includes high-quality proteins, lowers bad cholesterol, helps with weight loss diets (each contains only 75 kilocalories) and is suitable for diabetics (does not include carbohydrates)

It also has salient power and its B vitamins help create extra energy.

Just a precaution: Raw egg consumption is one of the main sources of contagion for salmonella, a bacterium that can be life-threatening, especially if we talk about babies or very young children.

So the raw egg (in mayonnaise, sauces, meringues) or the undercooked egg (for example, the water-passed egg or the low-curd tortillas), is not safe in the children's diet and, of course, better avoided also during pregnancy.

How to take it Cured, gratin, stuffed, broken or poached, it is the main ingredient of tortillas and scrambled eggs and essential in batters. But with it you can also prepare up to 101 different recipes and all delicious.

26. Veal

The belief that red meat is not healthy for the body has grown for years because it contains fats that are harmful to health and because of its high cholesterol, fatty acids and triglycerides. However, we must not eliminate them from our diet, only make a moderate consumption of them, to pre-provide the body with the different essential nutrients they contain.

Among them, iodine: 6.0 mcg per 100 grams of meat. But in addition, this lean meat has a high content of high quality proteins and is rich in water.

About 100 grams of veal provide our body with 21 grams of protein, 77 grams of water, 2.8 grams of fat and 70 mg of cholesterol, and provides us with essential minerals for proper functioning, such as iron, potassium, magnesium, calcium and zinc.

How to take it? We love this beef stew with vegetables, a very healthy recipe. Also, a round of veal, and seven dishes in which to take advantage of their leftovers the rest of the week. And for sirloin lovers, up to nine different recipes to succeed in special meals.

27. Green Beans

This type of healthy vegetable can be incorporated into all types of diets. Its regular consumption gives the body small amounts of iodine: half a cup of this vegetable provides 3 mcg of iodine, a 2% net of the recommended daily value.

It is recommended not to boil them too much so that they do not lose their nutrients. Among them, an incredible antioxidant capacity, not only for its content in vitamin C and phenolic acids.

But they also have vitamins A, C, K and group B, such as B1, B2, B3, B6 and B9 and minerals such as manganese, magnesium, iron, potassium, copper, calcium and phosphorus. They also provide Omega-3 fatty acids and fiber to the diet.

How to take them? In salad, like rice and green beans; as a starter or side dish or a round green bean pan with zaatar egg.

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