Why Do We Need Iodine In Our Diet? Plus This Iodine-Rich Recipe! - Medshield Movement

Why Do We Need Iodine In Our Diet? Plus This Iodine-Rich Recipe!

Here we unpack the health benefits of iodine, the important role it plays in our diet and a great iodine-rich prawn pad thai recipe to try.

What is iodine and where do you get it?

Iodine is a type of mineral that’s naturally found in the earth’s soil and ocean waters. You recognise that some salt labels read: “iodised salt” – this is probably the most common source. However, foods like shellfish are rich in iodine. 

So what does it do exactly? It regulates hormones and aids foetal development. 

Too little iodine may cause extreme tiredness, feeling cold, problems concentrating and hair loss. Without enough iodine, the thyroid gland may enlarge to form a goitre. It shows up as a lump in the neck. Low iodine levels could also increase the risk of a miscarriage and other health complications for your baby.
Too much iodine (usually from supplements) can be dangerous for people with thyroid disorders. 

You can get your iodine levels tested. Simply book a consultation with your doctor. Note: It’s important to not just take supplements without knowing your levels. 

Iodine-Rich Prawn Pad Thai Recipe (serves 2)

What You Need:

100g rice noodles

10 to 12 green beans, chopped

4 leaves of savoy cabbage, roughly chopped

12 prawns

Olive oil, for frying

1 tsp chopped garlic

Juice of one lime

1 tbsp tamari (or low-sodium soy sauce)

2 tsp sweetener of your choice

2 free-range eggs (optional)

2 tbsp crushed peanuts

¼ cup bean sprouts

Fresh coriander leaves, for garnishing


1/ Bring a pot of water to a boil, add the rice noodles and cook until soft, about five minutes. Remove noodles and set aside.

2/ Add the beans and cabbage to the same pot of boiling water and blanch for two minutes. Remove veg and add to the noodles.

3/ Blanch the prawns in the same pot until cooked through. Remove and set aside.

4/ Place a non-stick wok over medium heat. Add a little oil and fry the garlic for 30 seconds. Then add the veg and noodles. Pour in the lime, tamari and sweetener and stir-fry until combined. Pour noodle mixture into a bowl.

5/ If using the eggs, whisk and pour half into the same wok. Cook to make a small omelette, then repeat with the remaining egg. Set aside to serve with the noodles.

6/ Top the noodles with prawns, crushed peanuts, bean sprouts and coriander. Serve with a lime wedge (and the omelettes).

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