What are some good sources of iodine?

I've have heard that getting enough iodine in the diet can be a problem. What are some good sources?

Although required in very small amounts, iodine is an essential nutrient. It is an important part of thyroid hormones, which regulate our metabolism, our body temperature and are vital for brain and nervous system development in children. Therefore, it's important that pregnant and breastfeeding women, as well as young children have adequate iodine intakes.

Is iodine deficiency common?

Prior to the 1980's iodine was obtained from iodised table salt and dairy milk. Milk was unintentionally contaminated with iodine, from cleaning agents used on the vats where the milk was stored. Since then, there has been a large reduction in the amount of table salt we use, because of blood pressure risk and dairy companies have stopped using the iodine-containing cleaners meaning the iodine content of milk is now much lower. In most other foods iodine content is dependent on the amount of iodine in the soil, where the food was grown. Many parts of New Zealand have soil that is deficient in iodine. As a result our dietary intakes tend to be low and 2007 researchers found that mild iodine deficiency is now widespread.

Good sources of iodine

Salt - salt intake should be limited, but when used it should be iodised.
Seaweed - foods such as sushi are a good source.
Dairy products, fruits, vegetables, eggs, seafood and meat all contain iodine in varying quantities.
Bread - mandatory iodine fortification of bread began in 2009 in New Zealand.