• Iodine is a key component of thyroid hormones, namely thyroxine (T4) and triiodothyronine (T3).
• These hormones regulate metabolism, growth, development, and the functioning of various organs in the body.

• Thyroid hormones play a crucial role in maintaining metabolic rate and energy production.
• They help regulate body temperature, heart rate, and digestion.

• Adequate iodine intake is essential for normal growth and development, particularly during pregnancy and early childhood.
• It is particularly important for brain development in infants and young children.

• Sufficient iodine intake helps prevent thyroid disorders, including goiter (enlargement of the thyroid gland) and hypothyroidism (underactive thyroid).
• Inadequate iodine intake can lead to iodine deficiency disorders (IDD), which can have serious health consequences.

• Seafood: Fish and shellfish, such as cod, tuna, shrimp, and seaweed, are rich sources of iodine.
• Dairy Products: Milk, yogurt, and cheese can be good sources of iodine, depending on the iodine content of the soil and feed of the animals.
• Eggs: Eggs contain iodine, especially if the hens are fed iodine-rich diets.
• Iodized Salt: Salt fortified with iodine is a common source of iodine in many countries.
• Seaweed and Kelp: These sea vegetables are exceptionally rich in iodine.
• Some Fruits and Vegetables: Certain fruits and vegetables, such as strawberries, cranberries, potatoes, and spinach, contain small amounts of iodine.

• The recommended daily intake of iodine varies depending on age, sex, and life stage. For adults, the recommended intake is around 150 micrograms (mcg) per day.
• During pregnancy and lactation, higher iodine intake is recommended to support fetal and infant development.

Iodine Rich Foods

• Seaweed (kelp, nori, kombu)
• Fish (cod, tuna, shrimp, salmon, sardines)
• Shellfish (oysters, mussels, lobster, crab)

• Milk
• Yogurt
• Cheese

• Eggs contain a small amount of iodine, especially if the hens are fed an iodine-rich diet.

• Salt fortified with iodine is a common source of iodine in many countries.
• However, it's important to note that excessive salt intake can have negative health effects, so it's essential to consume salt in moderation.

• Seaweed and kelp are exceptionally rich in iodine.
• They can be consumed directly or used in various dishes like soups, salads, and sushi.

• Strawberries
• Cranberries
• Potatoes (with skin)
• Spinach