Some vegetables that are rich in iodine include baked potatoes, canned corn, green beans and sea vegetables. Sea vegetables include kelp, arame, hiziki, kombu and wakame. Kelp has the highest iodine content of any food on the planet with just one serving offering over four times the daily minimum.
A medium-sized organic baked potato with the skin on contains 60 micrograms or 40 percent of the daily recommended intake of iodine. Potatoes baked in their skins provide more nutrients than potatoes that are mashed, boiled or fried.
A 1/2 cup serving of canned corn contains 14 micrograms or 9 percent of the daily recommended intake of iodine. A 1/2 cup serving of cooked green beans contains 3 micrograms or 2 percent of the daily recommended intake of iodine.
Some other food sources of iodine include fruits, such as strawberries, bananas, cranberries and prunes. Seafood sources include cod, shrimp and canned tuna. Other sources of iodine include milk, eggs, yogurt, cheese and white bread. Iodized salt is another common source of iodine.
Since the body does not synthesize iodine, it is essential for people to get this mineral in other forms. In addition to iodine containing foods, some people opt to take an iodine supplement.