Shopping for more iodine
Iodine is an essential nutrient in our diets, even though we only need it in very small amounts. We are getting less iodine than we used to and for some that’s not enough.
| Instead of | Choose | Adds |
| 50g piece sushi with 2mcg iodine | 1 boiled egg with 24mcg iodine | 22mcg |
| 2 oysters (30g) with 29mcg iodine | 6 pipis (30g) with 74mcg iodine | 45mcg |
| 95g can tuna in spring water (drained) with 12mcg iodine | 1 baked snapper fillet with 60mcg iodine | 48mcg |
| 200ml orange juice with 2mcg iodine | 200ml trim milk with 14mcg iodine | 17mcg |
| Squid rings with 4mcg iodine per ring | Scallops with 29mcg iodine per scallop | 25mcg iodine |
In context
Iodine is an essential mineral used by the thyroid glad which regulates our metabolism. The recommended dietary intake (RDI) for iodine is 150 micrograms (mcg) each day for both women and men. Iodine is essential for normal growth and development and during pregnancy and breastfeeding iodine requirements increase to 220mcg and 270mcg each day, respectively. To meet these higher amounts, a subsidised 150mcg iodine-only tablet is recommended for all pregnant and breastfeeding women.
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Date modified: 8 November 2018
First published: May 2012
