Iodine For Vegans

When you think about the wide variety of essential nutrients that you need in order to lead a healthy life, iodine is probably the last thing that you’ll think of. But iodine plays a very important role in a number of metabolic processes in the human body. One of the most important functions that iodine has is its role in promoting a healthy thyroid. Today we will have a look at 3 sources of iodine for vegans.

Table of contents

In this post, we are going to have a look at the following:

> The role that iodine has in the human body

> Things that might cause an iodine deficiency

> Signs of iodine deficiency

> 3 sources of iodine for vegans



a post on 6vegan foods that are rich in iodine

The importance of iodine in the human body:


Iodine is one of the many essential trace elements that is directly connected to healthy growth and development of the body. Approximately 75% of the iodine in the human body is stored in the thyroid gland.

The health benefits of iodine play a very important role in the functioning of the thyroid gland, which secretes thyroid hormones that play a role in the base metabolic rate of the body.

Without iodine, thyroid hormones would not be able to be synthesized. This basically means that it plays a significantly important role in the metabolic processes of the body by optimizing the utilization of calories by influencing the body’s metabolic rate. This leads to the prevention of the storage of excess fat in the body.

Iodine also promotes proper neurological development in children, as well as the development of fetal bone and brain during pregnancy.

rdi for iodine

Signs of an iodine deficiency:


> Thyroid gland swelling in the neck

> Constant dry skin

> Puffy face

> Slow heart rate

> Poor memory 

> Weight gain

> Muscle weakness

> Elevated blood cholesterol

> Constipation

> Increased sensitivity to the cold


Possible complications if left untreated:


> Various heart diseases including an enlarged heart and heart failure.

> Cognitive impairment

> Depression

> Damage to the peripheral nerves (peripheral neuropathy)

> Infertility in women


3 foods that are high in iodine for vegans:

1) Prunes

Prunes are a great source of iodine for people that follow a vegetarian and vegan lifestyle.

A handful of dried prunes provide approximately 13mcg of iodine, which is +/- 9% of the daily recommended value.

One of the more commonly known health benefits that prunes offer is its ability to help relieve constipation. This is likely due to their high content of fiber and sorbitol (a type of sugar alcohol).

Prunes are high in many other important vitamins and nutrients, including potassium, iron, vitamin K, and vitamin A.

Due to the nutrient value of prunes, it is believed that they may help in improving heart health, assist in weight management, and decrease the risk of colon cancer.

prunes are a good source of iodine

2) Seawood


Seaweed made it onto my list of the 5 healthiest superfoods. The reason for this is that seaweed is packed full of antioxidants, a multitude of vitamins, as well as healthy minerals. It’s also very low in calories.

If you are looking for ways to increase your iodine intake then look no further… Seaweed is one of the most iodine-rich foods on the planet.

The amount of iodine will vary depending on the type of seaweed, the region in which it was grown, and also in the way that it’s prepared. 

The three most popular seaweed varieties are kombu kelp, wakame, and nori.

In a study done in Asia, a group of scientists compared the iodine content of various types of seaweed. The results showed that kombu kelp contained, by far, the most iodine.

1g, or one sheet, of kombu kelp, can contain as much as 2984 mcg of iodine. That means that it provides approximately 2000% of the RDI of iodine.

For this reason, it is important that you do not overdo it with the amount that you eat, because too much iodine can also be harmful, especially for pregnant women.

So if you are going to use seaweed to increase your iodine levels, always check the back of the packaging to make sure how much iodine is present. If there is a lot of iodine then you should eat a very small amount to get the RDI.


Buy kombu online here.

seaweed is one of the best sources of iodine

3) Iodized Salt

It was in 1920 when many countries across the world decided to start fortifying their table salt with iodine. The reason for doing this was due to the fact that prior to 1920, almost 70% of the children living in the United States suffered from an iodine deficiency and a disease called goiter was commonplace. 

Goiter is a disease whereby your thyroid gland becomes abnormally enlarged. This illness is commonly caused by an iodine deficiency.

Incorporating 3g of iodized salt, or half a teaspoon, to your meals every day will provide you with the RDI of iodine. This makes using iodized salt one of the easiest ways to prevent iodine deficiency without having to make other major modifications to your diet.


Buy iodized sea salt online here.


iodized salt is a good way to increase your iodine levels


3 Sources Of Iodine For Vegans

> Prunes <

> Seaweed <

> Iodized salt <

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Thanks for reading!

Thanks for reading today’s post on 3 sources of iodine for vegans. I hope you’ve learned something new.

Have a look at some of my other blog posts for more nutritional tips for people following the vegan lifestyle.

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