If you are a vegan, or interested in becoming one, you might run into some problems in your search for iodine. Iodine is not naturally found in any plant or animal products, which means that vegans must find iodine from other sources. Luckily, there are some foods that are naturally iodine and vegan friendly.
Vegan diets can be low in the iodine, an essential trace mineral. Because the body needs iodine to produce thyroid hormones, vegans who don’t get enough iodine may have problems with normal metabolism.
Vegans can get iodine from the following foods: sea vegetables such as kelp, dulse, or wakame, iodized salt, miso, tempeh, and some breads. However, it’s not always easy to get the right amount of iodine with a vegan diet, so some vegans need take a supplement as well.
What Is Iodine?
Iodine is a vital trace element for growing thyroid hormones. These hormones control healthy cell production and metabolism, they are also important for brain and bone development.
Iodine is a highly needed during pregnancy and ensures growth of infants. So basically everybody needs iodine for a healthy life.
Iodine is a must for reducing the risk of thyroid cancer, Neurodevelopment mostly during pregnancy, and improving cognitive function.
It is really tough to get iodine only from natural dietary sources. Most people get their share of Iodine form sea foods and fishes like shrimp, tuna or cod.
Vegans can also get some Iodine from vegan diets, but they are not enough. So, how do vegans get Iodine? Go though our ultimate list
Top 20 Vegan Iodine Sources:
Iodine: A gram of marine window can contain anything from 16 to 2,984 mcg of iodine, which is 11% to 19% of the RDA of nutrients *
Marine swimming supplementation has been shown in studies to boost iodine levels, with women having a higher iodine shortage. Thyroid hormone concentrations in the blood increased following supplementation. Seaweed is very excellent and can be consumed as a whole food to combat iodine deficiency for vegans.
Iodine: 1.5 grams of iodized salt contains 71 mcg of iodine, which accounts for 47 percent of the RDA. *
Around the year 1920, countries all around the world began to iodine their salt. This has greatly aided in the eradication of iodine deficiency although there is still a long way to go).
Iodized salt is now available to 90 percent of the population in the United States. Salt iodine is currently thought to be a viable strategy for reducing iodine deficit in the population.
The top limit of iodine is 1,100 mcg, which is around four teaspoons (23 g) of iodized table salt. However, we do not recommend relying too much on salt for your regular iodine intake. So, if taken within the limit, salt is one of the best sources of iodine for vegans.
Iodine: One cup of boiling and cooked macaroni contains 27 mcg of iodine, which accounts for 18% of the dietary RDA.
This dry pasta made from durum wheat might also help you in other ways. Fiber is another key component found in macaroni (as it is prepared with whole wheat). Fiber aids in the reduction of bad cholesterol and the regulation of blood sugar levels.
Most macaroni brands can be iron-enriched, which boosts immunity and increases oxygen transmission throughout the body.
Iodine: 12 cup corn has 14 mcg of iodine, along with 9 percent of the RDA of nutrients *
Corn is a snack that can be eaten. It’s also quite nutritious. Corn was shown to be the most nutritious of all crops in one study. It contained the most phenolics. It also had the highest level of antioxidant activity. Corn is a great source of vegan Iodine.
Iodine: 5 dry prunings provide 13 mcg of iodine, which is paired with 9% of the RDA of nutrients.
Prunes, due to the simple sugars they contain, are a good source of energy. These sweets, on the other hand, do not cause blood sugar spikes, most likely due to their high fiber, fructose, and sherbet content. They contain phenolic chemicals that may cause glucose absorption to be delayed.
Prunes’ phenolic components have also been discovered to reduce the oxidation of LDL cholesterol, lowering the risk of chronic disease.
Iodine: A cup of boiling beans provides 8 mcg of iodine, which amounts for 5% of the nutritional RDA.
Furthermore, among the horns, Lima beans have the maximum iron concentration. The mineral boosts immunity and increases blood formation.
Lima bean fiber keeps you full and can help you lose weight. This fiber aids in the reduction of harmful cholesterol levels and the risk of heart disease.
As you can see, all of the foods listed above have several health benefits, with the exception of salt. This means that as you strive to include more iodine into your diet, you consume more of other beneficial elements. As a result, you will be healthy and deficient-free.
Iodine: Each slice of bread contains 198 and 185 mcg of iodine, respectively.
Don’t get too excited: not all bread contains a lot of iodine. But if you needed an excuse to eat bread, this is it!
An iodate dough conditioner is used in the production of some types of whole-wheat and white bread.
Iodine: 7 g (12 oz.) = 3,170 mcg
Kelp is a form of seaweed that is high in vitamin K, folate, magnesium, and calcium while being low in calories. Dried kelp is frequently used as a garnish and can be rehydrated by soaking it in water.
Fresh kelp is frequently consumed as a vegetable in salads and other dishes, and it is commonly used in soups to flavor the broth.
Iodine: 7 g (12 oz.) = 1,169 mcg
Dulse is a red algae rich in vitamins and minerals, including vitamin B-6, iron, and potassium. It’s also low in fat and cholesterol, and it’s been used to produce soda bread in Ireland for centuries.
Dried dulse is frequently sold to replace table salt in soups, sandwiches, and salads to add taste and sodium.
Iodine: 7 g (14 oz.) = 1,162 mcg
Alaria, a form of brown algae, is high in iodine and also contains calcium, magnesium, and B vitamins.
It’s a popular meal throughout Asia, Europe, and South America, and it’s simple to incorporate into soups, stir-fries, and salads. It’s a tasty snack on its own, having a moderate yet salty flavor.
4 ounces = 400 mcg iodine
Cranberries are a low shrub-growing fruit that is mostly grown in the United States, Canada, and Chile. These little fruits are abundant in vitamin C and iron.
Traditionally served around Thanksgiving, they are now available in jams and dried as a sweet snack or to add to trail mix or granola.
Iodine: 7 g or 14 oz = 98 mcg
Laver is an edible seaweed that has a mild flavor when eaten raw but imparts a savory or umami flavor to other foods when added. Laver is high in amino acids, vitamins A and C, and protein, making it one of the most nutritionally dense seaweeds.
Laver is traditionally used in Welsh cuisine to make laverbread, which is considered a delicacy and served for breakfast.
1 medium potato = 60 mg iodine
Potatoes are a starchy root vegetable that is used in many different cuisines around the world and is high in vitamins B6 and C.
The adaptable potato can be fried, boiled, mashed, steamed, or roasted, and is frequently added to soups and stews, as well as served as a side dish or snack such as fries or chips.
12 cup Equals 32 mcg iodine
The navy bean, which is tiny and white when dried, receives its name from its use as a staple diet by sailors. Navy beans, like most legumes, are high in potassium, protein, iron, and folate.
They can be cooked and added to soups, stews, stir-fries, and casseroles. It can be a perfect source of iodine for vegans.
1 cup = 13 mcg iodine
Strawberries are a good source of fiber, vitamin C, manganese, folate, and potassium. They are frequently consumed fresh, but they can also be cooked to make jams and pies.
Strawberry shortcake and other delights are served at many festivals around the United States to commemorate the strawberry.
1 medium banana = 3 mcg iodine
Despite being a berry, this bright yellow tropical fruit is high in potassium, vitamin B6, and vitamin C.
A banana is a popular breakfast item, whether eaten alone or sliced on top of cold cereal. Bananas are used in curry meals in the Philippines and South India, where they are fried into chips or other batters.
12 cup Equals 3 mcg iodine
Green beans, often known as string or French beans, are low in calories yet high in nutrition.
Green beans are high in vitamin A, folate, fiber, and B-6, as well as calcium, iron, magnesium, and potassium. They are typically offered in cans or frozen and are commonly used in green bean casserole at Thanksgiving, as well as sautéed with garlic to produce a side dish.
We all know that a vegan lifestyle is always unique and exciting. Despite its differences, this vegetarian meal provides us with a wealth of nutrients and vitamins. Some foods are naturally iodine-rich and vegan-friendly. Those are also vegetarian foods with a high iodine content.