How to eat more iodine

How to eat more iodine

As many of you may already know, seaweed is a superfood packed full of important nutrients like iodine. But did you know that iodine deficiency is one of the most common worldwide?

If you’ve been feeling tired, weak, sensitive to the cold, or you struggle to focus, easily forget, and have recently gained some weight, you may be deficient in iodine. In fact, 66% of women in the UK are, as well as an estimated 2 billion people worldwide. And that’s a big problem.

Why is iodine important?

When we don’t get enough iodine, cognitive development is suppressed, metabolism is impacted, and the thyroid becomes underactive. This is concerning. Proper thyroid function is crucial for heart health, brain function, as well as general wellbeing.

Pregnant women are particularly prone to iodine deficiency, and vegans and vegetarians are at high risk. Few plant-based sources of iodine exist, and even when they do, they are typically lower than most animal derived sources. This makes it difficult for those who eat a vegan diet to sustain a healthy iodine intake.

But this is where seaweed can help.

Is seaweed a good source of iodine?

Yes! As far as iodine is concerned, seaweed is hard to beat.  While the level of iodine varies from species to species, one teaspoon of seaweed can provide you with the full daily recommended amount. This easily exceeds other iodine rich foods like fish and dairy products.

Seaweed is a true superfood – it’s naturally high in iodine, and so a perfect way to increase your iodine intake without the need for supplements. Brown seaweeds like kelp are particularly high in iodine, offering the best protection against deficiency and its related problems.

At Mara, we like to make it easy for you to incorporate seaweed (and iodine) into your diet. We have a wide range of recipes for you to choose from, from breakfast to lunch, dinner, and dessert. So, if you’re wondering how to eat more iodine, here’s a few recipes to get you started. 


Start your day off the right way with our berry nutty porridge with dulse. This recipe will have you feeling energized from the get-go with iodine from the seaweed, milk, and nuts. Add a spoonful of yogurt for an even bigger iodine hit.


For a lunchtime pick-me-up, why not try our recipe for butternut squash and kombu restorative soup. The kombu packs a punch in iodine, and the blend of ginger and chilli is a sure-fire way to get you feeling energised. You could even dip some bread with Mara Seaweed butter for extra nutrition and flavour.

Iodine infographic with ideas for adding seaweed to meals


Besides seaweed, fish is a great source of iodine. How about Matt from @my_plate_or_yours ‘s recipe for lime and chilli salmon with Mara Seaweed Kombu for dinner? The kombu adds an amazing umami hit and there’s plenty of iodine to accompany it.


And if you’re feeling a little more adventurous, why not give one of our dessert recipes a go. Our gluten free chocolate dulse cake is a great introduction to baking with seaweed. Nuts are another iodine rich food, so the almonds in this recipe work perfectly with the seaweed to create a dessert with that all important nutrient rich content.  

We hope that these recipes will encourage you to eat more iodine. But if  these recipes haven't quite tantalised your taste buds, we have plenty of others to choose from. Have a browse here.

Read more about seaweed and iodine on our case study, with some customer experiences from Lillian and Kay.

Always consult your doctor before ceasing medication or making major changes to your diet.


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