If you are on a plant-based diet, it is important to know what the vegan sources of iodine are.
After all, this is an important mineral that helps your body make necessary thyroid hormones. It also supports healthy cells while promoting metabolic rate.
But for vegetarians and vegans, they may be wondering how to get iodine from their diet. This is why we are here to help you out.
We have prepared this list of vegetables high in iodine and essentially ways on how to get vegan iodine in your diet. Discover these excellent iodine sources and be sure to get them into your diet today and everyday!
Are There Vegan Sources Of Iodine?
Yes, absolutely! Although iodine is commonly found in seafood, it is not unlikely to find a vegetarian food rich in iodine.
In fact, there are iodine rich foods vegan can eat on a regular basis. From leafy greens to certain fruits, you will never have any problem with how to get iodine in your diet.
Have a look at these fruits and vegetables high in iodine, as well as other types of iodine-rich foods, so you can prevent a deficiency of this mineral and improve your overall health.
The best source of vegan iodine is seaweed. There are different types of seaweed such as kombu, wakame, and nori, yet all of these contain a good amount of iodine. In fact, eating at least 10 grams of nori (dried variety) should provide your body with a whopping 232 micrograms of iodine. Enjoy it in your sushi or add it to your ramen noodle soup. Other people add strips of nori to their vegetable salad, which enhances the flavor and nutritive component of their meal.
Okay, one thing to note before we continue – not all bread is abundant in iodine. Yet, there are those that come with iodate dough conditioner, which improves the iodine content. Check the ingredients of your white and whole wheat bread to know which ones have the most amount of iodine.
3. Iodized Salt
This is the quickest way to get iodine as a vegan. But don’t go crazy about your salt – you only need a small amount to get the iodine you need. In fact, as little as 1.5 grams or 1/4 teaspoon of iodized salt is enough to provide you with 76 micrograms of iodine.
If you like to snack on something nutritious, then you should consider swapping that bag of chips with prunes. Aside from being loaded with minerals such as potassium, iron, and vitamin K, prunes are also rich in iodine. Dried plums, which is what prunes are, contain at least 13 micrograms of iodine per serving. That’s about 5 pieces of dried plums, which means a bag could give you more of this mineral.
5. Other Sources Of Iodine
If you’re still asking yourself, “What foods contain iodine naturally”, then you’ll be amazed to know that there are so many out there. There’s asparagus, which has a good amount of iodine per serving. The same goes with kale, courgettes, green beans, and whole grains.
Also, adding about 7 pieces of strawberries each day can give your body up to 8 percent of iodine you need. So, you can still have iodine even as a vegan. You just need to learn more about where iodine comes from and what foods are best to eat, so you can get this important mineral in your body.
Final Thoughts On Vegan Sources Of Iodine
Where does iodine come from? Is it only in animal products and sources?
Typically, iodine is abundant in shellfish and fish, as well as in cow’s milk. However, if you need a good source of iodine that’s plant-based, you can definitely find a few options.
The vegan foods we have listed above should provide you with a decent supply of iodine in your body daily. From something as simple as using iodized salt instead of other types of salt, you can easily get the iodine you need.
Checking the ingredients of your whole grain pastas and breads can give you an idea on whether you are getting this essential mineral from these foods.
Just make it a point to consume a reasonable amount of this mineral daily. Health experts recommend as much as 140 micrograms per day of this mineral. But this also depends on the age of the person, as well as whether you are pregnant, trying to conceive, or nursing.
By consuming the right amount of iodine daily, you can prevent deficiencies such as hair loss, fatigue, weakness, changes in your heart rate, and unexpected weight gain. All you need is to make certain modifications to your diet and incorporating this mineral to achieve thriving health, naturally!