你多久吃一次牡蠣、海藻、雞蛋或希臘酸奶?

How often do you eat oysters, seaweed, eggs, or Greek yogurt? These foods are rich in iodine, a mineral that supports thyroid function and immune health. Low iodine levels can affect thyroid hormone production, leading to goiter, cognitive deficits, or hypothyroidism, warns the National Institutes of Health (NIH). Researchers also say that more than 683 million people worldwide don't get enough of this nutrient in their diet. Pregnant women, vegans, and individuals who eat few or no dairy foods, eggs, and fish may be at risk for iodine deficiency.

你多久吃一次牡蠣、海藻、雞蛋或希臘酸奶?這些食物富含碘，碘是一種支持甲狀腺功能和免疫健康的礦物質(zhì)。國(guó)家衛(wèi)生研究院(NIH)警告說(shuō)，低碘水平會(huì)影響甲狀腺激素的分泌，導(dǎo)致甲狀腺腫、認(rèn)知缺陷或甲狀腺功能減退。研究人員還說(shuō)，全世界有超過(guò)6.83億人在飲食中得不到足夠的碘。孕婦、素食者和很少或不吃奶制品、雞蛋和魚(yú)的人可能有缺碘的風(fēng)險(xiǎn)。

The human body cannot produce this nutrient on its own, explains Harvard T.H. Chan School of Public Health. Therefore, it's essential to consume iodine-rich foods, such as sea vegetables, beef liver, poultry, and iodized salt. Dietary supplements may be necessary, too. Your thyroid gland needs iodine to produce thyroxine and triiodothyronine, two hormones that regulate metabolism and other biological processes. The recommended daily intake is 150 micrograms per day for adults and children over 14 years old. If you're pregnant, aim for about 220 micrograms per day, recommends the NIH.

哈佛大學(xué)陳曾熙公共衛(wèi)生學(xué)院解釋說(shuō)，人體自身無(wú)法產(chǎn)生這種營(yíng)養(yǎng)物質(zhì)。因此，食用富含碘的食物是必要的，如海菜、牛肝、家禽和碘化鹽。膳食補(bǔ)充劑也可能是必要的。你的甲狀腺需要碘來(lái)產(chǎn)生甲狀腺素和三碘甲狀腺原氨酸，這兩種激素調(diào)節(jié)新陳代謝和其他生物過(guò)程。成人和14歲以上兒童的建議攝入量為每天150微克。美國(guó)國(guó)家衛(wèi)生研究院建議，如果你懷孕了，目標(biāo)是每天220微克左右。

Iodine deficiency is relatively rare in the U.S. because most Americans get this nutrient from iodized salt. Note that Himalayan salt, sea salt, and other specialty salts don't contain iodine, says the NIH.

碘缺乏癥在美國(guó)相對(duì)罕見(jiàn)，因?yàn)榇蠖鄶?shù)美國(guó)人從碘鹽中獲得這種營(yíng)養(yǎng)。美國(guó)國(guó)家衛(wèi)生研究院提醒，喜馬拉雅鹽、海鹽和其他特產(chǎn)鹽不含碘。