Iodine-containing Vegetables

Safe Plant Sources of Iodine for People with Hashimoto's Disease

Jan 9, 2010
Sarah Tomley

Fennel contains safe levels of iodine - Pearson Scott Foresman

If you have Hashimoto's disease, avoid foods that are extremely rich in iodine, and eat more of those with gently stimulating amounts, such as these vegetables and herbs.

Foods that are very rich in iodine create havoc in someone with Hashimoto's disease – relatively small amounts of seaweed can cause several days of painful inflammation. However, small amounts of iodine are necessary to keep the thyroid working well, so plants that can give a subtle nudge to the body's metabolic systems – and give you a subtle energy lift – are priceless.

Find out more about the grains, nuts and spices you need here; and about iodine-rich fruits here The following vegetables and herbs will provide you with small amounts of iodine, and an energy lift – if eaten as snacks or in meals during the day.

Jerusalem artichokes
spinach
potato
fennel
hyssop

Jerusalem Artichokes: Iodine and Inulin

Jerusalem artichokes are members of the sunflower family that are rich not only in iodine, but also in inulin, a unique carbohydrate which is quickly converted into energy, supporting the organs responsible for sugar metabolism, and stabilising blood sugar levels. This is excellent news for people with Hashimoto's, who are only too familiar with the hyper/hypothyroid energy swing, and don't need sugar imbalances further complicating their world. These artichokes also contain lots of vitamin C and iron, and have been found to encourage the growth of "good" bacteria – Jerusalem artichokes have been used to treat diabetes and normalize intestinal microflora during disbacteriosis (3). The plants are also rich in many vitamins and minerals (including iron, potassium, manganese, and zinc), plus essential amino acids, pectins, and monosaccharrides.

Spinach: The Iodine-enriched, Vitamin K booster

Spinach belongs to the same family as chard and beets, and has at least 13 different flavonoids. These are powerful antioxidants, and some – the methylenedioxyflavonol glucuronides – are recognised as anti-cancer agents (they have been shown to slow down cell division in stomach cancer cells and reduce skin cancers). They are rich in iodine, and in vitamin K (one cup provides 200% of the RDA), which aids calcium absorption and helps build bone. It also exerts a very useful anti-inflammatory action. Spinach also contains four peptides that have been shown to lower blood pressure.

The only note of caution here is that vitamin K is a powerful coagulant, so be wary of eating too much spinach if you suffer from antiphospholipid syndrome (a disease often associated with Hashimoto's). Spinach also has a high amount of oxalates, which can cause problems for those with kidney or gallbladder conditions, so would be best avoided in these situations.

Potato: The Iodine-rich Carb

Potato skins are high in iodine, and interestingly have been said to help in improving arthritic symptoms (along with other members of the Solanaceae family, such as aubergines/eggplants, tomatoes and peppers). This much-maligned vegetable actually has 60 different kinds of phytochemicals and vitamins in its skins and flesh (1) – its phenolic content rivals that of broccoli, spinach and Brussels sprouts. As well as high amounts of vitamins C and B6 (providing 21% of the RDA for this essential vitamin, used for thyroid hormone production), potatoes have copper, potassium, and manganese, and it contains carotenoids, flavonoids, and caffeic acid, which are all great antioxidants. Potatoes contain quercetin (an anti-inflammatory agent that has been found to lower blood pressure, risk of heart disease and even cancer) (2), and the very unusual Kukoamines. These blood-pressure-lowering compounds are only found otherwise in Lycium Chinense (gogi berries).

Fennel and Hyssop: Anti-inflammatory, iodine-enriched Herbs

Fennel tea is the perfect start to the day. Its gentle iodine kick is joined by a unique combination of phytonutrients including rutin and quercitin. Best of all, it contains a compound named anethole, which has repeatedly been demonstrated to reduce inflammation and to help prevent the occurrence of cancer. It's thought the compound works by shutting down an intercellular signaling system called tumor-necrosis-factor-mediated signaling. Fennel oil has also been shown to protect the liver from chemical injury. As much of the thyroid hormone produced by the body is converted from T4 to T3 in the liver, any liver-protective compound should be considered a useful addition to the food arsenal.

One of the mint family, hyssop is great for making a fresh tea that boosts the metabolism through its iodine content. The herb has also been used for its anti-inflammatory action since the days of ancient Greece, and has a calming effect on any throat condition. It is also useful for treating respiratory conditions (which can cause Hashimoto "flares"), and prevent the production of excessive mucous (sometimes concurrent with hypothyroid conditions).

Other Iodine-Rich Fresh Foods to be Used with Caution

Soy beans are rich sources of iodine, but the isoflavones in soy beans and products can actually depress thyroid function (because they inhibit thyroid peroxidase-catalysed reactions that are essential for forming thyroid hormones), so soy is best avoided. Black walnut is also an extremely rich source of iodine, and offers extraordinary benefits for bacterial or parasitic problems (LINK), but its iodine content is so high that it should be used one drop at a time, until a safe level is established.

Read the full list of iodine enriched fresh foods

Comments

Jul 21, 2011 9:16 AM

Guest :

This has been a most helpful article. It helps to know that many of the foods that have iodine are easily accessible in the garden or store. Thank you!!