Why Your Body Needs Iodine_ 7 Indian Foods That Help
Written by Tarishi Shrivastava | August 19, 2025
Introduction
You don’t think about iodine every day, but your body needs it more than you realize. It plays a quiet but powerful role, thyroid health, growth in kids, brain and metabolism balance. Lack of iodine can lead to fatigue, poor concentration or even thyroid problems over time.
The good news is that iodine is found in many Indian foods. From the salt you sprinkle on dal to traditional seafood dishes, nature has already packed many meals with this essential nutrient. The challenge is knowing where to find it, especially in vegetarian or inland diets where seafood isn’t always common.
Let’s look at 7 Indian foods that can naturally support your iodine intake. These are easy to find, part of our cuisine and simple enough to add to your daily diet, so your body can get what it needs without you having to think about it.
Salt Isn’t the Only Answer: 7 Indian Iodine Boosters You Should Know
Iodine is a trace mineral your body can’t make on its own, but it’s needed for several important tasks. It supports your thyroid gland, which controls your energy, body temperature, and metabolism. It’s especially crucial for growing children and pregnant women because it helps with brain development and hormone balance.
In India, iodine deficiency is still a concern in some regions, especially where people avoid seafood or rely only on home-grown food. That’s why knowing natural, everyday Indian sources of iodine can be helpful.
Here are 7 Indian foods that are naturally rich in iodine and easy to add to your daily meals.
Iodised Salt
According to a study published in J Family Med Prim Care. 2017, the most widely available and affordable source of iodine in Indian homes is iodised salt. It was introduced as a public health solution to reduce iodine deficiency and has worked well for many years. You can use it in cooking just like regular salt, but make sure it’s labelled "iodised." Avoid adding too much, though, especially if you’re watching sodium intake for other reasons.
Seaweed (Used in Coastal Dishes)
While not a daily staple across India, seaweed like kelp and laver is sometimes used in recipes from coastal regions like Kerala or the Andaman Islands. According to the National Institutes of Health, it’s one of the richest natural sources of iodine in the world. If your family enjoys sushi, nori sheets (made from seaweed) are a great way to include it occasionally.
Curd (Dahi)
As per a study published in JDS Commun. 2024, curd, especially when made from cow’s milk, is a surprisingly good source of iodine. Plus, it’s packed with probiotics that support digestion. Include curd as part of breakfast, lunch, or dinner—served plain, in raita, or even in smoothies. It’s especially helpful for kids and teens who might not like other iodine-rich options.
Milk and Paneer
As per a study published in JDS Commun. 2024, cow’s milk and fresh paneer are excellent sources of iodine in the Indian diet. If your child drinks a glass of milk a day or eats paneer in their lunchbox, they're already on track. Try to choose milk from trusted dairy brands that list iodine levels, especially for growing children or pregnant mothers.
Potatoes
Research conducted by Nutrients. 2023, states that the plain old potatoes, especially with their skin, contain a small but helpful amount of iodine. They are a popular part of Indian meals, from aloo paratha to dry sabzis. Keep the skin on while cooking to retain maximum nutrients. A boiled or roasted potato is both filling and quietly supports your iodine intake.
Boiled Eggs
According to a study published in Nutrients. 2019, one large boiled egg offers a decent amount of iodine, along with essential nutrients like choline and vitamin D. If your child eats eggs, including them a few times a week can be a smart move for overall health. Scrambled, boiled, or made into egg curry—they’re easy to include in Indian meals.
Bananas
Bananas are one of the most accessible and affordable fruits across India, found in nearly every local market. According to SGFI, while they’re better known for potassium, they also contain small amounts of iodine, especially when grown in iodine-rich soil. Adding bananas to your child’s breakfast, smoothie, or tiffin not only provides quick energy but also supports thyroid health in a gentle, natural way.
Conclusion
You don’t need to overhaul your kitchen to make sure your family gets enough iodine. It’s about being aware of what you’re already eating and making small tweaks where needed. Iodised salt, dairy products, and basic staples like potatoes or eggs quietly support thyroid health and mental development every day. By including these Indian foods regularly, you’re giving your child the building blocks they need for steady growth, better focus, and long-term health, without complicated supplements or strict diets. It’s a simple habit with lifelong benefits.