Milk and yogurt, shellfish, iodine-rich fish, chicken, and beef high in zinc promote the body’s production of thyroid hormones.
The thyroid gland requires iodine to function normally and produce sufficient thyroid hormones for the body’s needs. A deficiency in iodine can lead to hypothyroidism or goiter. Below are some foods that are rich in iodine.
Yogurt: Contains an average of 0.085 mg of iodine per cup. The iodine content varies among dairy products. Non-fat and low-fat milk contain more iodine, approximately 0.159 mg per cup.
According to the National Institutes of Health (NIH) in the U.S., consuming a cup of plain, low-fat yogurt or Greek yogurt helps provide 50% of the daily iodine requirement for the body.
Milk and Dairy Products: Provide abundant iodine. Plant-based milk alternatives like soy and almond milk have lower iodine levels. Drinking milk fortified with vitamin D helps the thyroid function better and reduces the risk of hypothyroidism.
Chicken and Beef: Rich in zinc, which supports the production of thyroid hormones. People with hypothyroidism often experience zinc deficiency, leading to symptoms such as patchy hair loss and damaged hair follicles. Beef is high in zinc; an 800 g serving of grilled beef contains 7 mg of zinc. An 800 g serving of chicken contains 2.4 mg. It is recommended to consume 2-3 servings of beef and chicken each week.
Fish: According to the American Thyroid Association, iodine is most abundantly found in seawater, making ocean fish a rich source of this nutrient. An 800 g serving of ocean fish contains approximately 0.158 mg of iodine.
Shellfish: Shellfish such as lobster and shrimp are high in iodine. According to the National Institutes of Health, around 3-5 shrimp provide 10% of the recommended daily iodine intake. They are also a rich source of zinc, which supports increased thyroid hormone production.
Shellfish rich in zinc and iodine. (Image: Freepik).
Eggs: One egg contains about 16% of the daily iodine requirement and 20% of selenium (a nutrient essential for boosting the body’s immune system). Most of the iodine and selenium are found in the egg yolk.
Berries: Rich in antioxidants that help combat cell damage. Antioxidants also help control thyroid dysfunction. Some good berries to consume include blueberries and raspberries.
