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Every vegan needs a reliable source of iodine in their diet.
Iodine foods for vegans. One study found that vegetarians and vegans experience iodine deficiency in greater numbers compared to those who ate a mixed diet however looking at the bigger picture instead of one isolated study reveals that vegetarians and vegans are not alone in this risk and indeed iodine deficiency is a broader. Plant foods apart from seaweed may contain a low amount of iodine. For men and women age 19 and over the recommended dietary intake is 150 ug micrograms per day. The thyroid gland is an endocrine gland located in the neck.
Organic dairy products contain over 40 per cent less iodine than non organic. Please see our list of daily needs for how to obtain adequate iodine. The amount of iodine in a plant food varies depending on how much is in the soil the plant is grown in. Seaweed is overwhelmingly the best source of iodine for vegans with varieties like wakame dulse and nori containing between 40 and 60 mcg of iodine in one single sheet.
In 2016 an oxford study of 18 244 meat eaters 4 531 fish eaters 6 673 vegetarians and 803 vegans showed that vegans were falling short of iodine. Daily intake requirements of iodine. List of vegan foods that contain iodine. A healthy thyroid combines with amino acids and produces a number of hormones that play a major role in physiological functions.
Iodine is essential for healthy thyroid function. There is no easy way of knowing how much iodine is in plant foods. In the urine samples iodine and calcium levels were low in those following a vegan diet. A surprising finding was the lack of vitamin b12 deficiency in vegans.
Prunes are commonly known for helping relieve constipation. However it is actually very easy to get iodine in your diet from plant based sources. However amounts tend to be low and variable depending on how much iodine is in the soil. Vegan sources of iodine.
Although some vegans had excessive iodine intake due to seaweed overall vegans were at the highest risk for low iodine status. List of vegan foods that contain iodine. Pregnant and lactating women have different intake needs 3 there s no evidence to suggest vegans need higher iodine intakes compared to the general population. Now that we know exactly how much iodine we should be getting on a daily basis let s dive into what vegan foods with iodine you should be consuming on a daily basis.
Only three studies reported iodine supplement use in vegans which contributed between 9 0 to 54 0 μg iodine day. Five dried prunes provide 13 mcg of iodine or about 9 of the daily value 6.
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