A truly nourishing diet does more than meet our biological needs—it also enriches our senses and connects us to something greater. Unfortunately, our modern diets have declined in all these areas: we rely on supplements to make up for missing nutrients, our senses are dulled by artificial colors and flavors, and the experience of eating has been reduced to a “dashboard diner” mentality. I’m passionate about reclaiming this lost richness by learning from the mistakes of the past and exploring how real, nutrient-dense food can transform our health and well-being.
One essential nutrient we’ve almost lost touch with in our diet is iodine. While iodine is crucial for metabolic health, most of us don’t give it much thought—yet it has a profound impact on our body’s overall function. This post explores why iodine matters, how to get it from real food sources, and simple ways to reintroduce it into our daily routines.
Nutrient Deficiencies
In the early 20th century, Americans suffered from several diet-related non-communicable diseases. These included pellagra, caused by a lack of niacin; beriberi, a neurological disorder from thiamin deficiency; rickets, resulting from a lack of Vitamin D; ariboflavinosis, due to riboflavin deficiency; and goiter, which stemmed from iodine deficiency and led to thyroid swelling.
This widespread malnutrition, along with the suffering it caused, prompted government action: Recommended Dietary Allowances (RDAs) were established, and food fortification initiatives began that are still in place today. Grains were fortified with B vitamins in the 1940s to combat pellagra, milk was fortified with Vitamin D in the 1930s to prevent rickets, and iodized salt was introduced in 1924 in Michigan—no surprise, as goiter was so common in the American Midwest that it was known as the “Goiter Belt.”
Why Iodine Matters
Iodine is an essential micronutrient, meaning our bodies cannot produce it, so we need to obtain it from outside sources. It plays a critical role in creating thyroid hormones, which control metabolism and other key bodily functions.
The National Institutes of Health recommend the following daily iodine amounts:
- Birth to 6 months: 110 mcg
- Infants 7–12 months: 130 mcg
- Children 1–8 years: 90 mcg
- Children 9–13 years: 120 mcg
- Teens 14–18 years: 150 mcg
- Adults: 150 mcg
- Pregnant teens and women: 220 mcg
- Breastfeeding teens and women: 290 mcg
Sources of Iodine: Food vs. Supplements
You can get iodine from supplements or fortified foods, but both of these sources have drawbacks. Different forms of iodine supplements vary in bioavailability, and it’s easy to consume too much iodine through supplementation, which can be as dangerous as a deficiency. The American Thyroid Association has a helpful article on the risks of excess iodine ingestion.
Fortified foods can also be problematic. For instance, iodized salt and commercially produced breads with “iodate dough conditioners” are fortified sources but may not be as bioavailable as natural sources. Furthermore, the foods themselves are often less nutritious—iodized salt is typically refined salt with anti-caking agents, and fortified breads are usually made with white flour, preservatives, and conditioners, lacking the benefits of sourdough fermentation.
Real Food Sources of Iodine
Natural sources of iodine offer multiple benefits, including better bioavailability, meaning your body can more effectively absorb and use the iodine. It’s also much harder to overdose on iodine when consuming it from real foods, and you gain the extra nutrition, flavor, and quality these foods provide.
Animal-based foods rich in iodine include seafood, dairy, eggs, meat, and organ meats, like liver and kidneys. However, the iodine content varies depending on the animal’s diet and health, so sourcing quality is crucial.
Although I usually advocate for animal-based nutrition, seaweed stands out as an incredible iodine source. Technically, seaweed is neither plant nor animal but rather algae from the Protista Kingdom. According to the National Institutes of Health, seaweed is the richest natural source of iodine, packed with Omega-3s, fiber, vitamins A, B, C, E, zinc, and iron.
Boosted Broth: A Dose of Dulse!
If you’re unsure how to add seaweed to your diet, we’ve got you covered! Lately, I’ve been adding dried dulse flakes—a type of seaweed—to my bone broth every morning. Just 1 gram of dulse (around 2 teaspoons) provides 167 micrograms of iodine, a full day’s requirement, in a highly bioavailable form. And as for taste? Don’t worry—dulse is known as the “bacon of seaweeds,” adding a savory umami flavor to your broth. Dulse flakes are widely available online, including on Amazon. Plus, the National Institute of Health considers 1,100 micrograms to be the upper safe daily limit, so you’re well within range.
This iodine boost has become a staple in my morning routine this fall, so we’ve added it to the menu at the Modern Stone Age Kitchen. Just ask for a “Dose of Dulse” with your bone broth! Our broth, made from a mix of chicken, beef, and pork, is seasoned with Redmond Salt—a mineral-rich, naturally occurring salt with over 60 trace minerals.
It’s the perfect way to kick-start your day!
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