7 Iodine-Rich Foods To Keep Thyroid Issues At Bay; Tuna To Milk

Thyroid diseases are a common problem for millions of people all over the world. They are caused by the misfunctioning of the thyroid gland. If not treated properly, it can also harm vital organs like the heart, brain, and kidneys. According to Healthline, the thyroid is a small, butterfly-shaped gland located at the base of the neck and is responsible for many of the body’s activities, including regulating metabolism.

Iodine is an essential mineral for thyroid health. Its deficiency can cause swelling of the thyroid gland (also known as goitre) and hypothyroidism, which in turn leads to muscle weakness, fatigue, and weight gain. According to Healthline, the recommended daily intake of iodine for adults is approximately 150 mcg.

If you also want to keep your thyroid healthy, here are seven iodine-rich foods that can help. However, it is advised to consult your doctor about the quantity of these foods you can consume, as excessive iodine can lead to hyperthyroidism: 


Tuna is a low-calorie and high-protein seafood that is a good source of natural iodine. It is also rich in omega-3 fatty acids, which are very beneficial for heart health. Overall, adding tuna to your diet is a win-win situation. Tuna fish can be enjoyed as curry, fish fry, salad, pasta, wraps, and noodles.

Iodised Salt 

Iodized salt is the most popular way of adding iodine to the diet. This essential cooking ingredient is used in every savoury dish to enhance its taste. We cannot imagine cooking without salt; however, non-iodized salt is also available in the market, so make sure to purchase only the iodized one. According to Healthline, ¼ teaspoons of iodized salt contain approximately 71 mcg of iodine.


This is another seafood that is loaded with iodine. It absorbs this nutrient from seawater and is also a good source of protein, vitamin B12, and phosphorus. They are low in calories and can be used to prepare a variety of dishes, including salad, curry, shrimp roast, shrimp masala, bhagari jhinga, fried rice, and so on.


Dairy products are a major source of iodine and are also easily available. Speaking of cheese, along with iodine, it is also rich in calcium and healthy fats. There are many varieties of cheese available, but cheddar, cottage cheese, and mozzarella have the highest content of iodine. Cheese can be used to prepare sandwiches, garlic bread, pizza, and pasta. Talking particularly about cottage cheese, it can be enjoyed as a bhurji, sandwich, stir-fry paneer, palak paneer, and so on. 


Seaweeds like kelp, nori, and kumbu are rich in iodine, along with antioxidants, vitamins, and minerals. They help prevent thyroid imbalances and are also low in calories. They can be used to make sushi, salads, rice balls, soups, and stocks. Seaweed is also an ideal addition to your weight-loss diet.


This is another easily available dairy product that is rich in iodine. According to Healthline, one cup of milk contains approximately 59–112% of the recommended daily amount of iodine. Apart from being consumed on its own, it can be enjoyed as haldi-doodh, kheer, lassi, milkshake, rasmalai, paneer, and yoghurt.


This popular breakfast ingredient is another excellent source of iodine. Being low in calories, it is also a good source of protein, healthy fats, vitamins, and minerals. The yolk of the egg contains all the iodine. One large egg contains approximately 24 mcg of the daily value of iodine. Eggs can be eaten as an omelette, bhurji, curry, sandwich, salad, or poached eggs.