The Best Vegan Sources of Iodine
While most vegans are concerned about protein, B12, iron, and calcium intake — and often, rightly so — there is a much more commonly neglected nutrient we should all be monitoring in our diets. Iodine is a mineral found naturally in some foods, vegan supplements, or added to salt (iodized salt). Iodine is necessary for proper thyroid hormone function. This is significant due to these hormones’ role in protein synthesis, but especially for pregnant women, since they play a big role in infant development.
The current adult recommended daily intake for iodine is around 150mcg, or 220/290mcg for pregnant/lactating women, respectively. And while it’s true that vegans tend to present lower urinary iodine levels, the best source of iodine is actually vegan. However, if you’re thinking that source must be salt, we have news for you — this is not a good source of iodine at all.
Salt is considered a leading dietary killer, and if you were to try to obtain all of the iodine you need from this source alone, you’d likely end up consuming far too much on a daily basis. It’s important to remember that most of us don’t only use salt in our home cooking — we also tend to consume processed foods, which are typically extremely high in non-iodized salt. Regularly consuming both table salt and the salt in processed/packaged foods could lead to high blood pressure, which is currently a leading cause of death.
That’s why the best vegan source of iodine is, by far, seaweed. Just a small amount of arame, wakame, nori, or dulse flakes can ensure optimal iodine levels in vegans. Kelp, on the other hand, is the most concentrated source of iodine. However, it contains too much to use as a regular source. Just one tablespoon can contain 2,000mcg! This could lead to hyperthyroidism, instead.
So, how can you obtain the perfect amount of iodine through seaweed? Just 1 teaspoon of arame, 2 sheets of nori, or 1 teaspoon of dulse flakes are sufficient. While nori can be a tasty, savory snack to enjoy on its own, the fishy flavor is not for everyone. In that case, try lightly sprinkling dulse flakes or arame over your soups, salads, or stews, to enhance their flavor and keep your iodine levels in check! Thanks for searching for cruelty-free nutrient sources, and good luck on your plant-based health journey!
Recommended Vegan Foods High In Iodine
