To maintain a healthy body and physique, consuming enough minerals and vitamins is essential, especially for vegans. Iodine is one of those minerals and must be included in your diet.
It is a crucial ingredient for regulating metabolism, thyroid hormones, initiating protein synthesis, and boosting your immunity, thus playing a significant role in neurological function, etc.
Based on the World Health Organization, an average person must intake at least 150 mcg of iodine every day. For children up to six years, it is 90 mcg, and from six to twelve, it is 120 mcg per day.
For lactating mothers and pregnant the recommended quantity is 250 mcg. So, the need for iodine is quite evident.
Let’s now concentrate on various sources to get iodine in a vegan diet.
Some Vegan Iodine Sources For You
If you are a vegan and don’t wish to miss out on the iodine content in your diet, here are some sources for you to rely on:
Sea vegetables are undoubtedly one of the best sources of iodine. According to experts, seaweed like wakame, nori, and kombu contain more iodine than other products.
Dried nori contains around 232 mg of iodine, which is 150 mcg more than what is recommended. Seaweed is the perfect vegan source of iodine that you must include in your diet.
Remember, not all bread contain iodine, so check the list containing food ingredients and nutrient content before consuming. You can have it as a snack or during your breakfast. The whole wheat and white bread contain iodine in the required quantity. A single slice of bread contains 185 to 198 mcg of iodine, which is sufficient for your body.
Iodized salt can be a great way to reduce iodine deficiency in people, eliminating many health issues. It is a plain salt but contains the right amount of iodine. 1.5 grams or a teaspoon contain around 76 mcg of iodine, which is why it is considered the right source of iodine for vegans.
With potassium, iron, and vitamin K, prunes are a great source of iodine. Including five prunes in your diet, every day it can give you 9% of the recommended daily value.
It is equal to 13 mcg, so you must always have a bag of dried prunes at home. There is no particular time to have prunes, and you can consume them whenever you want to.
It is a brown seaweed sold either in a fine powdered or dried form and used in preparing dashi, which is a Japanese soup stock. By far, it is said that Kombu kelp comprises the highest amount of iodine content amongst different seaweed species. It has around 2984 mcg of iodine on each seaweed sheet, providing 2000% of the daily intake.
It is a good source of iodine in the vegan diet, and you can mix some corn also. It also contains magnesium, fiber, and folate, making the product a heart-healthy choice. A cup of cooked lima bean has around 10% of the daily value or 16 mcg.
Even though pasta is not a good source of iodine, when boiled with iodized salt and water, you can get 36 mcg. If you wish to have some tasty pasta, check the iodine content first. In that way, you can have some tasty dishes without compromising on the iodine content.
It is a fruit growing on low shrubs in Canada, United States, and Chile. They are high in iron, vitamin, and a good vegan source of iodine. You can have dried or raw as you like. Both will have a little different taste, and you must include it in your diet.
It is a common grain and contains selenium, vitamin A, and omega-6 fatty acids. Corn is also a great source of iodine, and you can have it raw or after boiling. You can include this in your diet, as a cup of corn contains 14 mcg of iodine, which is great for you.
One cup of navy beans contain 32 mcg of iodine and is small and white. It is available in dried form, and sailors used to have this staple food. They are rich in nutrients, containing protein, iron, potassium, and folate. While cooked, they can be included in a stew, soup, and stir-fries.
One medium-sized banana has around three mcg of iodine with other minerals and vitamins. It contains vitamin B6, potassium, vitamin C, etc., and breakfast is the right time to have one. You can slice it over the top of cold cereal or eat it alone. In some places, fried banana is available in the form of chips, and it is used for preparing curries as well.
This fruit offers vitamin C, fiber, folate, magnesium, potassium along with generous concentrations of iodine. They are eaten fresh but are also used to make pies and jams. You can also cook some strawberry cupcakes and other delicacies and have them. One cup of strawberry contains 13 mcg of iodine, and consuming every alternative day would be sufficient for you.
Green or French beans are higher in nutrients but low in calories. They contain folate, fiber, vitamin A, vitamin B-6, iron, magnesium, calcium, and potassium. They are the natural sources of iodine for vegans and are sold as frozen or canned products. They are often used in preparing a variety of side dishes with garlic. However, half a cup of beans contains 3 mcg.
One medium-size starchy root vegetable contains 60 mcg of iodine and used in various cuisines. Apart from iodine, the product is rich in vitamin C and B6. It can be eaten as boiled, fried, mashed, roasted, etc., and can be added to stews and soups.
Many other plant-based products are also available through which you can increase the iodine content in your body.
By incorporating any of the top items in your diet, you can eliminate diseases happening due to a deficiency of iodine. It is said that around 30% of the world’s population suffers from iodine deficiency, which can be reduced when you consume food products. You can also prepare some delectable dishes using these food products and fill up the iodine deficiency in your body successfully.