你多久吃一次牡蛎、海藻、鸡蛋或希腊酸奶?

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.

你多久吃一次牡蛎、海藻、鸡蛋或希腊酸奶?这些食物富含碘，碘是一种支持甲状腺功能和免疫健康的矿物质。国家卫生研究院(NIH)警告说，低碘水平会影响甲状腺激素的分泌，导致甲状腺肿、认知缺陷或甲状腺功能减退。研究人员还说，全世界有超过6.83亿人在饮食中得不到足够的碘。孕妇、素食者和很少或不吃奶制品、鸡蛋和鱼的人可能有缺碘的风险。

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.

哈佛大学陈曾熙公共卫生学院解释说，人体自身无法产生这种营养物质。因此，食用富含碘的食物是必要的，如海菜、牛肝、家禽和碘化盐。膳食补充剂也可能是必要的。你的甲状腺需要碘来产生甲状腺素和三碘甲状腺原氨酸，这两种激素调节新陈代谢和其他生物过程。成人和14岁以上儿童的建议摄入量为每天150微克。美国国家卫生研究院建议，如果你怀孕了，目标是每天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.

碘缺乏症在美国相对罕见，因为大多数美国人从碘盐中获得这种营养。美国国家卫生研究院提醒，喜马拉雅盐、海盐和其他特产盐不含碘。