Foods rich in iodine

What if your thyroid was simply lacking iodine? This trace element is essential for hormonal balance, but it is still too often neglected in modern diets.

Iodine: a trace element essential for the body to function

Iodine is a vital trace element for the body to function. It is directly involved in the synthesis of thyroid hormones, which regulate many functions: body temperature, metabolism, energy, and even weight gain.
The thyroid gland, located at the base of the neck, stores iodine to produce T3 and T4 hormones. If iodine requirements are not met, it slows down... and the entire human body slows down.

What are the risks of an iodine deficiency?

An iodine deficiency can cause fatigue, sensitivity to cold, slowed metabolism, and even weight gain. In pregnant women, a lack of iodine can harm fetal brain development. This is why the World Health Organization recommends an intake of at least 150 µg per day for adults, and more during pregnancy.

This deficiency remains common, especially in non-coastal areas or when certain foods are avoided (seafood, dairy products). However, dietary sources of iodine are accessible.

What are the main dietary sources of iodine?

Many iodine-rich foods can cover daily needs, without necessarily resorting to supplementation. Here are the main sources:

• sea fish (cod, mackerel, haddock): up to 300 µg per 100 g
• seafood (mussels, shrimp): very rich in iodine, around 100 to 200 µg per 100 g
• dairy products (milk, yogurt, cheese): between 30 and 50 µg per 100 g, depending on the sector
• eggs: approximately 25 µg per egg
• iodized salt or table salt enriched with iodine: up to 190 µg per gram, depending on the brand.

Some industrial foods are also enriched with iodine, particularly bread and flour in countries where iodine is voluntarily added.

How to ensure a good daily iodine intake?

A varied diet remains the best guarantee. Opt for simple, well-cooked products, and use iodized salt rather than raw sea salt. This allows you to supplement your intake effortlessly, while limiting the risks of iodine deficiency.

Be careful, however: in case of thyroid pathology (such as hyperthyroidism or a nodule), excessive consumption can be counterproductive. It is therefore important to stay within the range of iodine needs, i.e., approximately 150 µg per day for an adult, and up to 250 µg for pregnant women.