Iodine is an essential mineral that is easily attainable through your diet. Without sufficient iodine intake, the thyroid cannot produce hormones, which affect many bodily functions. Thyroid hormones work to regulate metabolism and assist with bone and brain development during pregnancy and infancy. If you don’t meet the recommended daily intake (RDI) of iodine, which is 150 micrograms (mcg) for most adults, you will need to supplement. 

What Is Iodine And Why Do You Need It?

Roughly one third of the world’s population is deficient in iodine. People who live in areas with soil that has low iodine content (many countries in Europe and United Kingdom) often fail to consume the RDI of iodine. When the body doesn’t have enough iodine, the thyroid cannot make enough thyroid hormones, which maintain healthy cells and normal metabolic rate. Pregnant women require more iodine (about 240-300 mcg per day) because it supports fetal brain and skeletal development. You don’t need an excessive amount of iodine because too much can negatively impact your health. Do not exceed 1,100 mcg per day, which is 7.3 times the RDI. 

Why Is Salt Iodized?

In the early 1900s, many people experienced iodine deficiency. The reason for this was because iodine could only be found in saltwater fish and grains grown in iodine-rich soil. For landlocked residents, particularly in the middle of the country, obtaining those foods was near impossible. In an effort to combat this deficiency, the government began fortifying salt with iodine in 1924.

Nowadays, it’s very easy to get iodine from a variety of plant-based foods. We’ve detailed the best vegan sources of iodine below. 

Wakame

This popular seaweed has a slightly sweet flavor, and it is popularly used to make miso soup. The amount of iodine in wakame will depend on where it grows. For example, wakame from New Zealand and Australia has less iodine than wakame from Asia. A collection of studies found that wakame generally averages to about 66 mcg per gram, which amounts to 44% of the RDI. 

Potatoes

These starchy root vegetables are beneficial for your health, so long as you don’t solely eat them in French fry form. They contain healthy amounts of vitamins B6 and C, and one medium Idaho potato contains about 60 mcg of iodine. You can steam, sauté, roast, or boil and mash potatoes to get the iodine. 

Kombu Kelp

Kombu kelp is a brown seaweed that’s either sold in fresh sheets or dried in the form of a fine powder. One sheet of kombu kelp can contain up to 2,984 mcg of iodine, which is 2,000% of the RDI. Now, this is an excessive amount, which can be dangerous for people with existing thyroid problems, but you can consume a little to meet the RDI. One study examined the iodine content in various seaweeds from different Asian countries. The results determined that kombu kelp had the highest amount. 

Navy Beans

Which navy beans are the strongest? The seals, obviously! Bad jokes aside, navy beans got their name because they were one of the most common foods eaten by sailors. While they are rich in iron, folate, fiber, and potassium, navy beans also contain 32 mcg of iodine per 1/2 cup. You can add them to soups, stir-fries, stews, and more. 

Cranberries

We aren’t talking about Craisins and we are definitely not talking about canned cranberries. Fresh cranberries contain beneficial polyphenols and antioxidants that exhibit anti-cancer and anti-inflammatory properties. They also contain 400 mcg of iodine per four ounces. They are abundant during the fall and winter months because that is when they are in season. Get your hands on them to increase your iodine levels!

Dulse

Yes, we included another seaweed on this list, but seaweeds happen to be the best sources of iodine for vegans. Dulse is a red algae that contains a lot of minerals, including iron, potassium, and vitamin B6. It’s cholesterol- and fat-free and contains 1,169 mcg of iodine per 7 grams. You can season foods with dulse instead of salt if you need a little more acidity. 

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The Internet is filled with valuable information, but it’s also replete with nonsense and false claims. This is especially true for dietary information and healthy eating. It can be very tricky to “eat the right foods” that optimize gut health. All you need to know is that two food groups promote a healthier gut: prebiotics and probiotics.

Prebiotics And Probiotics

Prebiotics naturally occur in various fruits and vegetables and they are non-digestible food components. They work to promote healthy bacteria in the gut, but they themselves are not beneficial bacteria. Probiotics, on the other hand, are good bacteria or live cultures that exist in the gut. Probiotics and prebiotics are the dynamic duo of gut health, working synergistically to restore balanced gastrointestinal health. When you eat probiotic and prebiotic foods, you create a healthier body.

When the good bacteria outnumber the bad bacteria in your gut, you can experience improved immunity, better gastrointestinal health, higher energy levels, and a reduced risk of irritable bowel syndrome. Be sure to include the following foods in your diet and your gut will thank you.

Cruciferous Vegetables

There’s always room at the table for cruciferous vegetables. These fiber-rich veggies have diverse nutritional profiles that benefit your entire body. Additionally, they contain glucosinolates, which the body breaks down and releases substances that reduce inflammation as a result. Glucosinolates are magical because they bind to carcinogenic intruders and force them to exit the gut. Great cruciferous vegetabes to consume include kale, cauliflower, cabbage, kale, broccoli, arugula, and Brussels sprouts.

Miso

There are lower rates of bowel disease and higher rates of better gut health in regions where miso is a staple in peoples’ diets. Made from fermented soya beans, miso contains beneficial probiotic strains and enzymes that promote healthy gut bacteria.

Fermented Foods

Miso, which is listed above, falls into this category, as does kombucha (coming later in the article). Some fermented foods just deserve a little more attention than others. The great thing about fermented foods is that they supply your gut with tons of beneficial microorganisms. By consuming probiotic-rich foods, you increase the presence of good bacteria in the gut, which can improve your body’s ability to absorb minerals. Great fermented foods to consume include kimchi, sauerkraut, miso, fermented vegetables, kefir, and kombucha.

Low-Fructose Fruit

When you eat a lot of fruit, especially fruit with high fructose content, you can commonly experience bloating. If you are prone to gas and bloating, it is wise to decrease your fructose intake. To decrease your fructose intake, eliminate pears, mangos, and apples from your diet. Now, people enjoy fruit and we aren’t asking you to give up fruit forever; rather, focus on fruits with low fructose levels. The best fruits to consume include berries, citrus fruits, and bananas, which actually contain inulin, a prebiotic that increases beneficial bacteria in the gut.

Seaweed

Sea vegetables like kelp, wakame, or spirulina are some of the best superfoods to get your hands on. They contain a long list of nutrients, including fiber. According to a study involving Japanese women, high seaweed intake increased the presense of beneficial bacteria in the gut. Another study examined the health benefits of alginate, a substance in brown seaweed. Alginate worked to slow digestion, making food release energy more slowly, and it also strengthened gut mucus.

Kombucha

The high probiotic content of kombucha is extremely beneficial for gut health. People who regularly drink kombucha have been known to reduce abdominal disorders, including constipation and diarrhea. Additionally, probiotics play a role in how your body processes food, absorbs nutrients, as well as how your metabolism and immune system function. Finally, kombucha contains glucosamine, which stimulates the production of hyaluronic acid, a substance that lubricates joints.

Legumes

Legumes are rich in fiber, protein, and short-chain fatty acids that help to improve your intestinal cells. Beans feed your gut bacteria and they work to improve the body’s ability to absorb micronutrients. If you really want to do your gut a favor, start eating fermented beans like chickpeas, miso, and lacto-fermented lentils.

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Things with the strangest names are often the most beneficial for your health. Bladderwrack epitomizes that statement because this nutritious seaweed can help remedy joint pain, premature signs of aging, urinary tract infections, indigestion, obesity, and thyroid problems. For centuries, herbalists used bladderwrack to support endocrine and thyroid function, particularly because of the rich iodine content.

What Is Bladderwrack?

Bladderwrack can grow up to 35 inches tall along the coastlines of the Atlantic and Pacific Oceans, and the North and Baltic Seas. It occasionally grows in northern Canadian waters, or waters in the United States. The diverse nutritional profile is why bladderwrack is incredible sought after in the world of alternative remedies and herbal medicine. It contains phytochemicals, iodine, magnesium, vitamins A & C, calcium, potassium, and zinc. Additionally, bladderwrack’s fiber content is beneficial for gut health, but most of the scientific research surrounds thyroid and skin health.

Health Benefits Of Bladderwrack

Beneficial For The Thyroid

Bladderwrack contains iodine in the form of di-iodotyrosine (DIT), a precursor for thyroid hormones T4 (thyroxine) and T3 (tri-iodothyronine).  The thyroid gland produces T4 by condensing DIT and thyroid peroxidase enzyme. Because bladderwrack is an excellent natural source of iodine, it is excellent for optimal thyroid health. While iodine deficiency is fairly uncommon in the United States, thyroid problems or complications have increased in recent years. People with thyroid disorders, including hypothyroidism and hyperthyroidism, need to exercise caution with the amount of bladderwrack they consume. Ask a nutritionist or doctor for precise recommendations for bladderwrack supplementation.

Joint Pain Relief

Many studies on bladderwrack found that it exhibited potent anti-inflammatory properties. This is excellent news for people with joint pain or arthritis. You can take bladderwrack capsules, powder, or tablets and on a daily basis. In several test-tube studies, the phlorotannins and fucoxanthin in bladderwrack displayed antioxidant and anti-inflammatory activity. Since oxidative stress and chronic inflammation are common denominators between chronic diseases, taking bladderwrack may be a way to counteract this inflammation. More human research is necessary, though.

Skin Care

Bladderwrack’s high antioxidant content makes it an excellent food for your skin, especially if your skin is dry, wrinkled, or rich in fluid. You can add bladderwrack powder to baths, homemade soaps, or face masks to help pull toxins out of the skin. Initial research found that fucoidan, an antioxidant in bladderwrack, helps to promote collagen synthesis in the skin. This helps to decrease premature signs of aging and the appearance of cellulite. One study found that applying bladderwrack to human skin improved skin elasticity and contributed to more youthful looking skin.

Side Effects And Precaution

Both the internal and topical use of bladderwrack is considered safe, but it may lead to some side effects. If you apply bladderwrack topically, avoid open wounds or cuts because it can cause a rash or negative reaction. Bladderwrack is also safe for consumption, but only in small amounts. The high iodine content has the potential to throw the body out of whack. Depending on the source of the bladderwrack, it may also contain heavy metals, which are dangerous when consumed in high amounts. If you take medications like blood thinners, thyroid medications, antiarrhythmic medications, or herbal supplements like valerian root, ginkgo biloba, or St. John’s Wort, it is possible for bladderwrack to negatively interact with them.

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Watch out, spirulina, there’s a new algae in town, and it’s name is chlorella. This new superfood has received a lot of attention in the health world because it helps to reduce cholesterol levels and rid the body of toxins. Chlorella is rich in diverse nutrients, and various cultures have consumed it for many years for that very reason.

What Is Chlorella?

This single-celled freshwater algae was exposed as an alternative food source in the 1940s. When dried, studies show that 50% of it is comprised of protein. It is also rich in B vitamins, complex carbohydrates, polyunsaturated fats, iron, fiber, vitamin C, and lutein. Because chlorella has a hard cell, which humans cannot digest, it must be taken in the form of a supplement to reap the benefits. It is currently available in powder, tablet, capsule, or extract form.

Chlorella has recently gained popularity in the health world, and studies to confirm the health benefits have been conducted. Proponents of alternative medicine praise chlorella for its ability to promote natural detoxification and boost immune function. It does have other health benefits, however, which we explore below.

It Binds To Heavy Metals To Promote Detoxification

The human body is subject to heavy metal and toxin exposure on a daily basis. In addition to damaging the body, heavy metals and other toxins can increase the risk of neurodegenerative disorders like depression or Alzheimer’s disease. These heavy metals can enter the body via airborne toxins or through harmful chemicals found in food items. Based on several studies, chlorella helps to reduce the presence of heavy metals in the body. As it passes through the body, chlorella binds to toxins and the excretory system does the rest.

It May Lower Cholesterol Levels

Several studies have confirmed that chlorella may reduce LDL cholesterol and triglyceride levels in people with high cholesterol and high blood pressure. A 2014 study, which was published in Nutritional Journal, found that daily intake of 416 milligrams of chlorella improved blood lipid levels in 62 adults with elevated cholesterol levels. Additionally, the study found that chlorella increased beneficial cholesterol (HDL) levels.

It May Enhance Immune Function

A healthy immune system helps to protect the body from harmful viruses, bacteria, and other microorganisms. Studies have shown that chlorella helps to enhance immune response in both animal and human studies. One study examined two groups of men; one group took chlorella and the other took a placebo. The group that took chlorella produced more antibodies, which are necessary for fighting foreign invaders in the body. Another eight-week study found that adults who took chlorella demonstrated increased immune activity.

It Has Antioxidant Properties

Chlorella contains several nutrients with known antioxidant properties. Chlorophyll, lycopene, lutein, vitamin C, and beta-carotene are powerful antioxidants that help reduce oxidative stress and fight chronic diseases. Human studies found that chlorella supplements increased antioxidant levels in chronic cigarette smokers, who have an increased risk of oxidative damage. 

It May Improve Respiratory Conditions

As we previously mentioned, chlorella has powerful antioxidant properties, which work to reduce inflammation. When healing respiratory conditions, especially asthma and chronic obstructive pulmonary disease (COPD), one of the first steps is to decrease inflammation. Preliminary studies show that chlorella’s antioxidant activity can improve breathing capability in COPD patients, but more studies need to be done to support this.

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From low-carb and no sugar diets to adding mushroom powder to your coffee and cayenne to your lemonade, keeping up with new health trends can be difficult and exhausting. How can know which diet to follow when new diets and trends keep popping up every other week? Well, our advice remains the same: always focus on nutrient-dense, plant-based foods and avoid pre-packaged processed foods whenever possible. You’ll find some of the newest healthy foods to add to your diet in this article.

Chaga Mushrooms

Resembling a clump of dirt, the chaga mushroom is a parasitic fungus that is commonly found on birch trees in the northern hemisphere. Nutritionists advocate the addition of chaga mushroom to your diet because of the diverse nutritional profile. Containing vitamin D, zinc, potassium, fiber, amino acids, rubidium, iron, manganese, magnesium, copper, selenium, and B-complex vitamins, chaga mushrooms have been known to prevent cell damage, reduce bad cholesterol, fight inflammation, boost immune function, and slow the signs of aging. It is available as a supplement and in the form of herbal tea or coffee. The right dosage will depend on your health and what you are trying to accomplish.

Nutritional Yeast

Nutritional yeast is what vegans commonly use to add an umami or cheesy flavor to various recipes. Instead of using flour or fats to thicken sauces, people can use nutritional yeast. It can also be sprinkled on air-popped popcorn for a healthy, cheesy snack. Nutritional yeast is praised for the B-vitamin content, helping people who don’t eat meat satisfy the necessary B12 intake. Vitamin B12 helps to boost energy levels and the other minerals may assist with lowering cholesterol. Additionally, it is rich in manganese, molybdenum, zinc, selenium, and all nine essential amino acids that the body cannot produce on its own.

Kamut

Available at health food stores and certain grocery stores around the country, kamut is an Egyptian grain that has 30% more protein than wheat. Some people with wheat intolerances or allergies have been able to consume kamut, but not everyone can do this so consult with your primary physician before diving face first into a bowl of this grain. It has a nutty flavor and it is rich in protein, fiber, B-vitamins, selenium, and manganese, a mineral that the body needs to help with amino acid utilization. One serving of kamut can satisfy your recommended daily intake of selenium (55 micrograms per day), which helps to protect the body from cell membrane damage and genetic mutations.

Sugar Kelp

Kale isn’t the only dark green that deserves the spotlight in the world of healthy foods. Within recent years, a sustainable seafood purveyor worked with GreenWave, a small company of ocean farmers that protect the sea, to develop the crop known as sugar kelp. The growth has been rapid and long lines of sugar kelp grow and are harvested in vertical columns like oysters. Sugar kelp is rich in potassium, iodine, magnesium, zinc, calcium, copper, chromium, and vitamins A, B1, B2, D, and E. It can be dried and eaten as a snack or added to broths, stews, or salads. People are predicting that sugar kelp will open the doorway to the tens of thousands of beneficial sea vegetables already in existence.

Fenugreek Seeds

Fenugreek seeds are commonly used for their pungent flavor, brightening curries and adding an almost maple like flavor to sauces or condiments. One important thing to note is that toasting the seeds in a dry frying pan over medium heat helps to release the flavor, but you can also grind them into a powder to add to teas or homemade baked goods. Traditionally, lactating mothers have consumed fenugreek seeds to stimulate milk production, while others have consumed them to improve digestion, kidney function, and skin disorders like eczema.

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Do you feel more tired or sluggish than usual? Are you gaining weight? Is your hair falling out? Is your heartbeat irregular? If you are experiencing these symptoms out of nowhere, chances are that your thyroid is the culprit. Health practitioners may try to diagnose you with something else, when you actually have a thyroid problem.

There are 20 million Americans living with a thyroid disorder. These disorders include hypo- and hyperthyroidism, Graves’ disease, and Hashimoto’s disease. Of those 20 million people, only about 30-40% are aware of their thyroid disorder. An undiagnosed thyroid condition can increase a person’s risk of osteoporosis, cardiovascular disease, and infertility.

What Your Thyroid Does

While the thyroid is a small, butterfly-shaped gland, the hormone it produces influences every cell, tissue, and organ in the body. The cells in the body depend on the thyroid hormone for metabolic regulation. The hypothalamus in the brain senses that cells need thyroid hormones. The pituitary gland receives that signal and produces thyroid-stimulating hormones (TSH). TSH goes to the thyroid, whereby the thyroid produces T4, which ultimately gets converted into T3. T3 goes to every cell in the body to regulate cell metabolism.

When your cells are getting T3 hormones, you can regulate body temperature, mood, have healthy sleep patterns, regulate bowel movements, and balance your hormones. By that notion, a healthy metabolism is due to a healthy thyroid. So you could say it is important to keep your thyroid healthy.

Nutrients For Thyroid Health

• Vitamin B12
• Vitamin B2
• Protein
• Selenium
• Vitamin A
• Magnesium
• Vitamin C
• Vitamin D
• Iodine
• Zinc

All of those nutrients are readily found in whole, plant-based foods. Instead of taking pills or medications, or eating an unhealthy diet, get these nutrients from the foods below to help heal your thyroid. Be sure that you consume these foods in moderation and not excess.

Sea Vegetables

Sea vegetables are rich in iodine, which is one of the most important minerals for a healthy thyroid. The thyroid can get swollen without it. Sea vegetables include nori, kelp, kombu, and wakame. All of these sea vegetables contain protein, vitamin C, zinc, iodine, and vitamin B2.

Maca

Maca is a root vegetable that is a staple in Peruvian cuisine. It helps to provide vitality and energy, which is necessary for people with hypothyroidism. Maca helps to stimulate the pituitary gland and hypothalamus. If you have low energy or need more stamina, maca is the nutrient-rich vegetable that you need. Maca contains zinc, vitamin B2, magnesium, and vitamins A & D.

Brazil Nuts

Selenium, which helps with the conversion of T4 to T3, is one of the most important minerals for a healthy thyroid, and Brazil nuts are replete with selenium. Fun fact: Brazil nuts are seeds of the Brazil nut tree. They’re not even nuts! Anyway, don’t eat too many of these in one day. In fact, you only need about 2 per day to maintain healthy selenium levels. Brazil nuts also contain protein, magnesium, vitamin B2, and zinc.

Fiber

Don’t get your fiber from whole wheat bread or some cereal you saw on a commercial. You can get tons of fiber from fresh vegetables, berries, sprouts, and seeds. Fiber helps smooth out digestion and stabilize blood sugar levels. Since constipation is a common symptom of hypothyroidism, it is recommended to have about 3-5 servings of vegetables for enough fiber. Great sources of fiber include beans, Brussels sprouts, lentils, asparagus, grapefruit, oranges, broccoli, flaxseeds, cooked winter squash, cruciferous green vegetables (kale, chard, or dandelion greens).

Fermented Foods

These foods are rich in nutrients that your thyroid loves. Fermented foods also help to promote healthy digestion because they full of probiotics. Gut health is important for a healthy immune system, and Graves’ and Hashimoto’s are both autoimmune thyroid disorders. Keep your gut and immune system healthy by eating fermented vegetables, kombucha, kefir, and sauerkraut.

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Having a thyroid issue can completely change the way you live your life. Detecting a problem with the thyroid can take some doctors a couple years. Some people with thyroid conditions get prescribed different medications that are not conducive (or sometimes even for the thyroid) to thyroid health. These medications can lead to mood swings, constipation, sugar cravings, or extreme fatigue.

How Important Is A Healthy Thyroid?

The thyroid is one of the most important glands in the body. It regulates the endocrine system, which includes all of the glands in your body that are responsible for hormone production. Since the thyroid is almost like the gland in charge, the endocrine system (and the rest of your bodily functions) can become faulty. An improperly functioning thyroid basically throws your body out of whack.

It is possible to naturally reverse your thyroid condition through food. By eliminating certain foods and adding healthier foods, the thyroid can naturally improve its functions. Always remember that it is best to avoid meats, meat products, dairy products, flour, processed foods, junk foods, fried foods, and refined sugars. Plant-based foods are always best for your body!

Avoid Soy Products

Eliminate all soy products (including edamame) from your diet when trying to heal your thyroid. About 94% of all soy is genetically engineered, and you don’t want those hormones in your body. Additionally, you should eliminate gluten, especially if you have Hashimoto’s disease, because both gluten and soy can have negative effects on normal thyroid function.

Sea Veggies

Since iodine is an extremely important nutrient for the thyroid, you should eat your sea vegetables. Insufficient iodine levels can limit the production of thyroid hormones, which ultimately inhibits healthy thyroid function. The best sea vegetables to eat include spirulina, kelp, wakame, hijiki, or nori sheets.

Brazil Nuts

Selenium helps to convert thyroxine to T3 hormones, and Brazil nuts are full of this mineral. It’s important to not eat too many Brazil nuts, though. Only eat three a day. Other sources of selenium include chia seeds, sunflower seeds, sesame seeds, and flaxseeds. Note: Sometimes people with Hashimoto’s disease are recommended to avoid selenium, but selenium is needed for glutathione production to decrease thyroid antibodies.

Chlorophyll

Due to the antioxidant properties in chlorophyll, it can decrease and absorb mold toxins, for example aflatoxin B, which can cause liver complications and cancer. Additionally, chlorophyll helps to boost energy levels and remove heavy metals, which may be negatively affecting the thyroid. Make sure to eat your green vegetables to get your daily dose of chlorophyll.

Cruciferous Vegetables

There have been many studies indicating that cruciferous vegetables may help to prevent thyroid cancer. Cruciferous vegetables include cabbage, broccoli, Brussels sprouts, collard greens, kale, turnip greens, watercress, bok choy, arugula, cauliflower, and mustard greens. It is best to eat them raw to absorb their phytonutrients.

Remember: Always listen to your body, especially when you change your diet. Include these foods in a well-balanced, plant-based diet and see if your thyroid improves.

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