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However fish is not necessarily a safe and healthy source of iodine because seafood is contaminated with pcbs mercury and dioxins.
Iodine rich foods vegetarian. Vegan and vegetarian sources of zinc include fortified cereals wheat germ tofu lentils yogurt oatmeal wild rice squash seeds and milk. Below are 23 vegan and vegetarians foods high in zinc for more see the articles on high zinc nuts high zinc fruits and high zinc vegetables. 25 iodine rich foods you should include in your diet. Almonds and other nuts like brazil nuts and pistachios.
Soy based foods like tofu that are enriched with calcium. For calcium from vegetarian sources you can eat dark green leafy greens like spinach kale mustard greens adn collard greens. A serving of almonds gives 250 mg of calcium. The iodine content of seaweed is variable and sometimes too high.
Although most people think of seaweed and seafood as foods that contain high levels of iodine there are also many delicious plant based foods high in iodine from berries to potatoes. By incorporating some or all of these iodine rich foods into your diet you can meet your iodine requirements as a vegan just be sure to plan meals carefully read labels and shop wisely. Increased risk of iodine deciency with vegetarian nutrition thomas remer annette neubert and friedrich manz research institute of child nutrition heinstuck 11 44225 dortmund germany received 4 june 1998 revised 20 july 1998 accepted 5 august 1998 observational studies primarily based on diet questionnaires or food records have reported that vegetarians can have a very low i. The foods highest in iodine include seaweed dairy tuna shrimp and eggs.
By vineetha in rich foods july 15 2014 0 comment. Although seaweed is a rich source of iodine there are several reasons why it may not be the best option. However amounts tend to be low and variable depending on how much iodine is in the soil. Iodine is a trace mineral required for the synthesis of thyroid hormones and functioning of the thyroid glands.
The amount of iodine in a plant food varies depending on how much is in the soil the plant is grown in. Additionally most table salt has been iodized providing an easy way to add iodine to your meals. Eating foods rich in iodine helps the thyroid to manage metabolism detoxification growth and development. The upper limit for iodine is 1100 mcg a day so be sure to keep this in mind.
Thyroxine t4 and triiodothyronine t3 the two thyroid. Taking too much iodine can be dangerous. The daily value for zinc is 11mg per day. Plant foods containing iodine include wholegrains green beans courgettes kale spring greens watercress strawberries and organic potatoes with skin.
