Dietary iodine is found in many foods, including cheese, milk, eggs, yogurt, ice cream, soy milk and soy sauce, according to Thyroid . Shellfish, saltwater fish and seaweed, including dulce, kelp and nori, are also sources of dietary iodine. Plants grown in iodine-rich soil can also be a good source of supplementary iodine, according to MedlinePlus.
Iodine is responsible for cells' normal metabolism and thyroid functioning. If iodine deficiency occurs, hypothyroidism and goiter can result. Women are more likely than men to develop iodine deficiency. While rare, iodine poisoning from getting too much iodine can also occur, and it too can reduce the thyroid gland's functioning.
Although it is possible to get additional iodine through food, in the United States, iodine is generally consumed through the use of iodized table salt. Just a quarter-teaspoon of table salt contains 95 micrograms of iodine; by contrast, a 6-ounce saltwater fish portion, such as cod, haddock, perch or sea bass, contains 650 micrograms of iodine. MedlinePlus states that the best way to get the required amount of iodine in the diet is to eat a diet that is balanced and that contains a good selection of foods from the USDA's food guide plate. Both men and women age 14 and older need just 150 micrograms per day to avoid iodine deficiency.