Jump on the latest food trend with our step-by-step guide to making hot chocolate bombs. However, eating excess sodium can have negative effects on heart health, so be sure to look out for the signs if you are eating too much. Iodine, a crucial but overlooked element, promotes good health in many ways. Iodine excretion was significantly lower in altern … Credit: This can make it difficult to get adequate amounts of several nutrients like vitamin B12, iron and vitamin D. However, there is one nutrient vegans (and others) may be missing that is often overlooked: iodine. Supplements aren't always well regulated, so it can be hard to tell what is worth your money. Other plant food sources that contain iodine, although at lower concentrations, are listed in the table below: Other iodine-rich foods vegans should seek out include green beans, kale, organic potatoes with skin, spring greens, zucchini, watercress, and strawberries. Springer Science & Business Media, 2012. Springer Science & Business Media, 2012. They are primarily seaweed and iodized table salt.Seaweed can come in many forms, including kelp, nori, kombu and wakame. If you are concerned about your intake of iodine, talk to your doctor to see if a supplement is right for you. The foods below contain enough iodine to provide your daily recommended amount. The best vegan iodine sources from plant-based food, Fortunately, there are potent vegan iodine sources. "Prevalence of iodine deficiency worldwide." Be sure to eat the whole potato, since most of the nutrients are concentrated in the skin. If you get too much iodine in your diet you can see similar side effects to getting too little iodine. As with vitamin D, there is concern that many UK citizens, vegan or not, are not receiving adequate iodine … In extreme cases, fetal brain and skeletal development can be impaired if the mother is extremely deficient. Vegan iodine supplements: Should you take them? Iodine is an essential mineral that we typically get from our diets, and it plays a vital role in our hormone balance. Prevent this dangerous deficiency by eating the right amount of iodine rich […] Plant foods (apart from seaweed) may contain a low amount of iodine. Vegan foods with iodine include fruits and vegetables such as sweet potatoes, onions, spinach, strawberries, bananas, and cantaloupes. Dr. Giampapa is a world-renowned medical doctor, inventor, and surgeon specializing in anti-aging medicine. Summary: Iodine sources for vegans include iodized salt, iodine supplements, and some sea vegetables. Read on to learn about 5 vegan sources of iodine. In the US, the median intake of iodine is about 240 - 300 mcg per day for men and 190 - 210 mcg for women. "Prevalence of iodine deficiency worldwide." Annals of Nutrition and Metabolism 47.5 (2003): 183-185. The maximum amount you can take without a potential negative impact on your health is 1,100 mcg per day (7.3 times more than the recommended DV), also known as The Tolerable Upper Intake Level (UL). Iodine in the Vegan Diet By Reed Mangels, PhD, RD From Simply Vegan 5th Edition, updated. Get the latest news delivered to your inbox! The lowest prevalence is in the USA, where 10.1% tested deficient. "Iodine deficiency in vegetarians and vegans." Iodine deficiency is more common. Sobiecki, Jakub G., et al. Here is a list of 25 best iodine rich foods. People often get iodine from animal products such as seafood, poultry, eggs, and dairy. However, most of these foods contain a very small amount of iodine and can’t supply your daily recommended amount of it on their own. Vegan sources of iodine are less abundant compared to animal sources of iodine, and for that reason, vegans are more prone to iodine deficiency. There are several food sources of iodine that can help us get to the recommended daily amount of iodine (150 micrograms for adults and 220 micrograms for pregnant woman). 1. Iodine and the brain. For this reason, we should consider a vegan iodine supplement. "High compliance with dietary recommendations in a cohort of meat eaters, fish eaters, vegetarians, and vegans: results from the European Prospective Investigation into Cancer and Nutrition–Oxford study." More than 120 countries around the world have programs to enrich salt with iodine. The opinions expressed in this post are my own and do not reflect the opinions of Entenmann’s Little Bites…. It is very uncommon for people to consume more than the UL. Learn more about Dr. Vincent Giampapa. Here are food sources and more to help you meet your daily needs. The amount of iodine found in food sources is small. Iodized salt provides 76 micrograms per ¼ teaspoon, and can also help people following a vegan diet reach their iodine requirements. Five prunes provide about 13 micrograms of iodine. There is no easy way of knowing how much iodine is in plant foods. Iodine is needed for the thyroid gland to function properly. The amount of iodine contained in seaweed varies hugely: 1/4 ounce of dried seaweed can be greater than 4,500 micrograms. Which are best? By choosing vegan sources of iodine, you can reach your recommended iodine levels while also enjoying the benefits of a vegan diet. Iodine content in food of plant origin is lower in comparison with that of animal origin due to a low iodine concentration in soil. Trumbo, Paula, et al. The highest prevalence is found in Europe, where 59.9% tested with inadequate iodine levels. Vegan sources of iodine are less abundant compared to animal sources of iodine, and for that reason, vegans are more prone to iodine deficiency. Also, since plants contain variable amounts of nutrients, you can’t calculate exactly how much iodine that you’re getting based on what you eat. Hypothyroidism Diet: Foods to Eat—and Some to Avoid. Iodine is an essential mineral that’s vital to the proper functioning of the thyroid. © 2020 EatingWell.com is part of the Allrecipes Food Group. This guide on vegan sources of iodine lists 5 vegan foods that are rich in iodine. Annals of Nutrition and Metabolism 47.5 (2003): 183-185. In 2016, an Oxford study of 18,244 meat-eaters, 4,531 fish-eaters, 6,673 vegetarians and 803 vegans showed that vegans were falling short of iodine. However, processed foods don’t require the use of iodized salt, and iodine isn’t listed on nutritional labels, so don’t count on getting iodine from a processed meal like a can of soup. † These statements have not been evaluated by the Food and Drug Administration. this link is to an external site that may or may not meet accessibility guidelines. Another way for people to meet their iodine requirements, regardless of if they are vegan, is by taking a supplement. "Iodine deficiency in vegetarians and vegans." Fortunately, there are a few sources of iodine that fit into a vegan diet. Iodine deficiency is more common. The Lancet 362.9398 (2003): 1859-1860. Although vegan sources of iodine are available, for those of us who don't want to spend the effort planning for adequate iodine intake, or who eat out often and don't want to carry around a bottle of iodized salt, then it may be difficult to meet our daily requirement through food alone. Getty Images/Westend61, Vegans May Be Missing This Key Nutrient—And It's Not Vitamin B12.