Seaweed, fish, shellfish, milk, eggs, and dried plums provide iodine and a number of important minerals, supporting stable thyroid function.
Thyroid hormone is necessary for brain, bone and physical development. When thyroid function is disrupted, it can lead to hypothyroidism and hyperthyroidism. Hypothyroidism easily occurs if there is a lack of iodine, symptoms include fatigue, thyroid swelling, memory loss… Below are some iodine-rich dishes to supplement the body appropriately.
Seaweed rich in iodine, antioxidants, vitamins and minerals. The amount of iodine in seaweed depends on the type and processing method such as kelp, dried seaweed…
Fish is a source of omega-3, phosphorus, vitamins B2 and D. Fish such as cod and flounder also contain iodine which is good for health. In particular, lean fish such as cod has more iodine than fatty fish such as salmon.
Shellfish such as shrimp, crab, squid, scallops, clams, snails, rich in protein, vitamins, minerals, and healthy fats for the body. They also contain high amounts of iodine. Marine shellfish are richer in iodine than freshwater species.
Seafood provides iodine to the body. Image: Bui Thuy
Milk and dairy products including yogurt and cheese, all are rich sources of iodine. A cup of nonfat dry milk contains 85 mcg, a container of Greek yogurt has about 116 mcg of iodine. Nutrients in milk are also beneficial for thyroid health.
Egg contains a number of vitamins and nutrients such as iron, folate, protein, vitamins B12, B2, D, E… Eggs also have a large amount of iodine, most of the nutrients are in the yolk. One boiled egg provides 80 calories and contains 24 mcg of iodine.
Plum Contains vitamins and minerals such as iron, calcium, magnesium, vitamin B6, potassium… This fruit benefits heart health, supports weight control, and reduces constipation. 100 g of prunes provides about 9% of the recommended daily value of iodine. A 200 ml cup of prune juice also provides 3.3 mcg of iodine.
According to the American Thyroid Association (ATA), the recommended daily amount of iodine in micrograms (mcg) depending on age is as follows:
Newborns to 6 months: 110 mcg.
Children 7-12 months: 130 mcg.
Children 1-8 years old: 90 mcg.
Children 9-13 years old: 120 mcg.
Adolescents 14-18 years: 150 mcg.
Adults: 150 mcg.
Pregnant women: 220 mcg.
Breastfeeding women: 290 mcg.