Foods Rich in Iodine

iodineDr. Edward F. Group – The thyroid gland synthesizes thyroid hormones and  iodine  is an essential trace mineral that is crucial for the thyroid to function properly. Eating foods rich in iodine ensures the thyroid is able to manage metabolism, detoxification, growth and development.

Research has shown that a  lack of dietary iodine  may lead to enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune system, slow metabolism, autism, weight gain and possibly even mental states such as anxiety and depression.

The good news is that there are many popular foods with iodine, all of which are easy to incorporate into your daily diet.

The Recommended Daily Allowance (RDA) for iodine is 150 micrograms daily for everybody over the age of 14. The RDA for children ages 1-8 is 90/mcg every day, ages 9-13 is 120/mcg every day. If you’re pregnant or breastfeeding, it is recommended that you get 290/mcg every day.

Iodine Rich Foods

Sea Vegetables

The ocean hosts the largest storehouse of iodine foods, including Kelp, Arame, Hiziki, Kombu, and Wakame. Kelp has the highest amount of iodine of any food on the planet and just one serving offers 4 times the daily minimum requirement. 1 tablespoon of Kelp contains about 2000/mcg of iodine, 1 tablespoon of Arame contains about 730/mcg of iodine, 1 tablespoon of Hiziki contains about 780/mcg of iodine, 1 one inch piece of Kombu contains about 1450/mcg of iodine, 1 tablespoon of Wakame contains about 80/mcg of iodine. I recommend sprinkling these into soups or salads.


This antioxidant rich fruit is another great source of iodine. About 4 ounces of cranberries contain approximately 400/mcg of iodine. I recommend buying fresh organic berries or juice. If you buy cranberry juice from the store, be aware of how much sugar it contains.

Organic Yogurt

A natural probiotic, yogurt is an excellent iodine food you should add to your diet. One serving holds more than half of your daily needs. 1 cup contains approximately 90/mcg of iodine. Other than yogurt, here is a list of  probiotic foods  you should consider incorporating into your diet for added  health benefits.

Organic Navy Beans

Many beans are a great food source of iodine and navy beans may top the list. Just 1/2 cup of these beans contain about 32/mcg of iodine. Beans aren’t just an iodine food, they are also incredibly  high in fiber.

Organic Strawberries

This tasty red fruit packs up to 10% of your daily iodine needs in just a single serving. One cup of fresh strawberries has approximately 13/mcg of iodine. Try buying fresh, organic strawberries from your local  farmer’s market, they do not disappoint!

Himalayan Crystal Salt

This form of salt, also known as gray salt, is an excellent source of naturally-occurring iodine. While many types of  table salt  are iodine-enriched, they are also stripped of all their natural health properties and are chemically processed. Just one gram of  himalayan salt  contains approximately 500/mcg of iodine.


The common potato is an easy addition to most meals and is one of the richest sources of iodine in the vegetable kingdom. Leave the skin on and one medium-sized baked potato holds 60/mcg of iodine.

Iodine Supplements

If you’re not a fan of the iodine foods listed above, then you can always take an iodine supplement. There are many different  types of iodine supplements  on the market, so knowing the differences between each is vital. I recommend a transformative nano-colloidal detoxified  nascent iodine supplement, which the body is quickly able to turn into its own effective mineral iodides for maximum absorption. – Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM

SF Source Wake Up World Jun 2017

5 thoughts on “Foods Rich in Iodine

  1. My brother complains of a swollen tongue about every two to three weeks. I heard your YT “Everything You Want To Know About Iodine”. I think I remember hearing you say a swollen tongue could be a lack of iodine. He is also a diabetic. Any thoughts? Thank you Dr Group.

  2. Forms of Iodine
    There are a few things to consider when looking for a supplement to get iodine. Does the product contain both iodine and iodide? The body needs both forms. Different parts of the body look for one of the specific forms. For instance the breasts look for iodine and the thyroid needs iodide. It was previously thought that the body could convert iodine to iodide and vice versa but in actuality this does not work. Another important consideration is finding a product that provides milligram (Mg) dosages vs. microgram (Mcg) amounts. Microgram amounts will offer little to no health benefits. These products also tend to be very expensive compared to Lugol’s. See: for more information on the iodine protocol.

    Also, for an excellent source of information regarding iodine, read The Iodine Crisis: What You Don’t Know About Iodine Can Wreck Your Life by Lynne Farrow. She cured her breast cancer with an iodine protocol and has helped thousands of people with all kinds of problems from hair loss, skin issues, tumors, cancer, fibromyalgia and many other issues. The body can’t live without iodine. It’s in every cell of our bodies.

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