Iodine is a naturally occurring mineral that we can’t produce ourselves, so we rely on consuming the right amount through our diet. Ideally, we’re meant to consume about 140-150 micrograms (μg) a day, rising to around 200μg when pregnant or breastfeeding. Good sources of iodine include:

Seaweed

Seaweed is a great source of iodine and other vitamins, minerals and antioxidants. The amount of iodine present in seaweed depends largely on what type of seaweed you’re eating, where it’s been grown and how it’s been prepared. Kelp is thought to be one of the most iodine-rich varieties. You can now buy seaweed in a variety of forms – as dried ‘thins’, flakes or crisps, or as supplements.

Dairy

Iodine can be found in dairy such as yoghurt, milk and cottage cheese, although Ludwig points out that cheddar and hard cheeses contain less iodine than soft cheese as much of the mineral is found in the whey (more of which is discarded when producing hard cheeses).

Bear in mind too that iodine levels in these products can vary at different times of the year. “Seasonal variations to the iodine in cows’ milk can occur as the cows are more reliant on their mineral-fortified feeds in winter than summer,” Ludwig adds.

Do you have an underactive thyroid or are you just iodine deficient?