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Top 7 Iodine Rich Foods to Improve Thyroid Health

All fine salt or salt that weighs 20kg or less must be added iodine before it can be sold in the country, said health director-general Tan Sri Dr Noor Hisham Abdullah. 


The ministry had announced that iodine must be added to all fine salt or salt weighing 20kg and below, after a finding showed that 48.2% of children aged between 8 and 10 years old suffered from iodine deficiency, in which 2.1% of children suffered from goiter. Goiter is a swelling of the thyroid gland that’s caused by iodine deficiency.


Recommended intake of Iodine for Malaysians:

Children = 104μg /day

Adult = Women 110μg/day

Men 124μg/day


Top 7 Iodine-Rich Foods:



  1. Kelp

1 sheet of Dried Kelp = 19μg to 2,984μg iodine


  1. Wakame

Dried wakame = 66μg iodine


  1. Nori

Dried Nori = 16μg - 43μg iodine


  1. Cod Fish

100g Cod Fish = 116μg iodine


  1. Eggs

1 large egg = 24μg iodine


  1. Cranberries

100g cranberries = 350μg iodine


  1. Iodised Salt

1g iodised salt = 20μg - 40μg iodine


Iodine not only plays important role in thyroid health, but also to support growth and development in children. The process of fortifying salt with iodine is tightly controlled by the government to solve the iodine inadequacy among Malaysians. So, make sure to check the iodine content in your salt the next time you go for grocery shopping! =)


Written by: Jasmine Lim

(Love Earth Nutritionist)

[Bachelor of Science Degree in Dietetics (major) &
Food Science (minor) lowa State University, USA]


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