Definitely dine with iodine: This essential trace mineral is a crucial component of thyroid hormones, which maintain our basal metabolic rate (BMR).

Iodine also helps to regulate body temperature, nerve and muscle function, and plays a role in the body’s growth and development .

Too little iodine can lead to thyroid dysfunction, developmental abnormalities, and even goiters, a swelling of the thyroid gland (that ain’t pretty) .

Iodine is found in most table salt (it does say “iodized” on the container, right?). Now and then, an excess of iodine can cause hyperthyroidism, goiters, and in severe cases, GI discomfort and burning of the mouth, throat, and stomach, though rare.

What You Need:

  • 150 mcg

How to Get It:

  • Add some iodine with cod (99 mcg per 3 ounces)
  • shrimp (35 mcg per 3 ounces)
  • canned tuna (17 mcg per half can)
  • milk (56 mcg per cup)
  • baked potatoes (60 mcg per medium potato)
  • Seaweed (small amounts of) (more than than 4,500 mcg per ¼ ounce!)

What’s Too Much:

  • 1,100 mcg