Iodine is a mineral essential to growth and proper functioning of body. An adult must have a daily intake of 200 to 300μg of iodine a day. This input comes mainly from foods. Thus, it is essential to consume foods that contain enough iodine to cover daily needs.
Iodine is found in sea salt, but it quickly loses the iodine it contains because of its high volatility. It is found in marine algae, sea fish (fresh cod, sardines, mackerel …), smoked herring and cod liver oil or crustaceans, oysters and shellfish. It is also present in plants such as soybeans or green beans. Finally, it can also be found in dairy products, eggs and meat.
Seaweed, seafood and fish are the richest iodine foods globally. Consume mussels, oysters, haddock, etc., thus allows to bring a significant amount of this trace element. Dairy products and eggs are also a favorite food item. As for mineral water, it also has an iodine content, which however differs according to the soil.
While food may be sufficient to cover daily iodine requirements, some people, including pregnant women and those who are breastfeeding, may be deficient.
The deficiency results in hypothyroidism, that is to say by a slowing down of thyroid function. Symptoms include fatigue, memory loss, constipation and dry skin. Weight gain, brittle nails and hair loss are also commonly seen. So to bring enough of this mineral to the body and avoid being deficient, it is useful to know foods with high iodine content.
Protein builds your body. It creates muscle. It controls hunger. It’s a win-win! Eating enough protein is key, but so is variety, since each kind has its own amino acid profile. Go beyond chicken and protein powder with these great high-protein foods.
Protein Content: 6 g per 1 large egg
These white orbs are one of the most perfect high-protein foods at the supermarket: cheap, versatile, low-carb, and packed with branched-chain amino acids. Look for eggs fortified with extra omega-3 fatty acids to give your breakfast scramble an extra nutrition boost.
Hard-boiled eggs are one of the most portable protein foods. You can also make a shake with dried egg protein powder instead of whey.
High Protein Dairy
Protein Content: 23 g per 8-oz. serving
Greek yogurt has become such a popular choice because it has twice as much protein as other types of yogurt. It’s also rich in bone-building calcium and probiotic bacteria, which is great for gut health. Look for plain Greek yogurt to keep sugar—and your weight—in check.