Seaweed – A Natural Source of Iodine

Seaweed is the richest source of iodine available on our planet. It is reported that a 10 gram serving of dried nori seaweed can contain a whopping 232 mcg of iodine - which is 1.5 times more than the daily required amount!
Seaweed algae on the beach

Edible Types of Seaweed

Seaweed is a vegetable, only it doesn’t grow on land it grows in the ocean. There are many types of seaweed available, however, not all of them are safe to eat. Nature has provided us with a great choice of edible seaweed options to enjoy at mealtimes however. Popular culinary seaweed options include wakame, kombu, nori, dulse, hijiki, Irish moss and sea lettuce.

Seaweed in the supermarket usually comes pre-prepared and dried so all you need to do is add them to the dishes. 

How to Include More Seaweed into Your Diet for iodine

Seaweed may not be at the top of your grocery list, however, with a few simple know-hows you can learn how to make a delicious meal with them.

Here are some suggestions to help you get started:

  • Finely chop a sheet of nori and add it in small amounts to a salad, stir fry and/or soups.
  • Purchase kelp noodles and enjoy them instead of regular wheat-based noodles.
  • Experiment with dulse flakes on top of meals as seasoning.
  • Replace bread with a sheet of nori to make a sandwich or wrap.
  • Add finely chopped dulse or nori into salad dressings 
  • Practise making your own sushi – handrolls are a great way to start

What Else Can You Do to Get More Iodine?

Many people prefer to include seaweed supplements into their diet as a source of iodine. If your diet is deficient in iodine and adequate tests confirm your iodine status is low then it may be time to look at taking a suitable iodine supplement, ideally under the guidance of a nutritionist or your doctor.

Why is Iodine Important?

Not getting enough iodine can impact thyroid hormones and function, brain function, energy levels and skin health so it is important you do not leave yourself vulnerable to suffering in any of these areas. Especially when as a vegan this can be easily rectified with diet modification and where needed, supplementation of iodine.


Foods high in iodine ​​

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