7 Iodine Rich Foods You'll Love to Eat
Iodine is important for Baby's brain development, but it's estimated that only 20 percent of prenatal supplement brands contain the mineral. Are you getting enough? Check out these seven iodine-rich foods.
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Got iodine? If you are already drinking milk for the calcium and vitamin D, you are also drinking a good source of iodine—a one-cup serving contains an impressive 56 mcg of iodine, or about 25 percent of your daily needs.
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Pregnant women are recommended to take in about 220 micrograms (mcg) of iodine each day. Why eat yogurt as part of achieving this intake? One cup contains approximately 90 mcg of iodine, or almost half the recommended amount! Try plain yogurt drizzled with honey or maple syrup for a just-sweet-enough snack.
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With approximately 13 mcg of iodine per one cup serving, strawberries serve up 8 percent of your daily iodine needs. Strawberries can be sweet all on their own, or you can give your iodine intake even more of a boost by combining with yogurt in this recipe for strawberry frozen yogurt!
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Shrimp, like most other seafood, is high in iodine, with a three-ounce serving containing 35 mcg of iodine, or approximately 20 percent of the recommended daily amount. Shrimp is also packed with protein and calcium, so why not put it on your prenatal menu? This recipe for mango shrimp skewers is a scrumptious way to boost your iodine intake.
Photo Credit: Scott Bauer, USDA ARS
Eat one medium-sized baked potato with the skin on and you will be taking in about 60 mcg of iodine, or just under 30 percent of your daily needs. Instead of sour cream, add a dollop of yogurt for an even bigger iodine boost. How to add variety to the basic baked spud? Check out Spoonful’s mouthwatering collection of baked potato recipes!
Photo Credit: Alice Wiegand
Okay, sushi made with raw fish is on the no-no list during pregnancy, but that doesn’t mean you need to skip veggie sushi, especially since one sheet of nori — the pressed seaweed sushi rolls come wrapped in—contains somewhere in the neighborhood of 90 mcg of iodine per sheet, depending on the brand.
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Cranberries contain a whopping 400 mcg of iodine per 4 oz (1/2 cup serving), but you don’t need to wait until Thanksgiving dinner to enjoy them. When dried, cranberries are a favorite ingredient in simple trail mix recipes, like this cranberry nut snack mix.
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