5 Must-Haves You Are Missing from Your Diet
You need: 150 mcg a day; 250 mcg if pregnant (new research reveals that even a mild deficiency can have a long-term effect on brain development); 290 mcg if nursing.
You get: While iodine deficiencies are much less common than they were before the mineral was added to table salt in the 1920s, Willett says that a growing number of Americans are not getting enough. This is due, in part, to more people setting aside regular table salt in favor of non-iodized kosher or sea salt, or avoiding dairy products (iodine is often present in cow or goat feed, which is passed to us via their milk).
Good sources: If you tend to use non-iodized table salt, make sure you're eating enough seafood (seaweed, cod, shrimp, canned tuna), dairy foods, enriched grains and eggs. You could also consider taking a supplement.