Jan 272017
The Daily Mineral Requirements matrix below breaks down the mineral content of some basic foods that are required to ensure the thyroid, and therefore other systems, are able to work correctly. It also shows the percentage of the daily requirement DV that each particular food provides for the given quantity.
The matrix is focused on Iodine, Selenium, Magnesium. Zinc and Iron.
Other nutrient requirements (eg Calcium, Omega 3, Vitamins ) are generally provided by the same foods that provide these five.
Daily Mineral requirements that can be obtained from whole foods, not “fortified”.
Iodine
Dose of Iodine supplement for Hashimotos is 100-300 mcg per day
Foods containing sufficient amounts of Iodine:
| Average | Max | |
| Adults | 150 mcg | 1,100 mcg |
| Food | mcg per serving |
DV % | Selen mcg/ DV |
Pot mcg/ DV |
Magn mcg/ DV |
Iron mg/ DV |
Zinc mg/ DV |
Calc mg/ DV |
Mang mcg/ DV |
Om3 |
|---|---|---|---|---|---|---|---|---|---|---|
| Seaweed, whole or sheet, 1 g | 16 to 2,984 | 11% to 1,989% | ||||||||
| Cod, baked, 3 ounces |
99 | 66% | y | |||||||
| Yogurt, plain, low-fat, 1 cup | 75 | 50% | 8/ 11% |
42/ 11% |
1.7/ 11% |
415/ 42% |
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| Milk, reduced fat, 1 cup | 56 | 37% | 8/ 11% |
24-27/ 6-7% |
1/ 7% |
293/ 29% |
||||
| Egg, 1 large |
24 | 16% | 15/ 21% |
1/ 6% |
||||||
| Tuna, canned in oil, drained, 3 ounces |
17 | 11% | 1/ 6% |
y | ||||||
| Corn, cream style, canned, 1/2 cup |
14 | 9% | ||||||||
| Prunes, dried, 5 prunes |
13 | 9% | ||||||||
| Cheese, cheddar, 1 ounce |
12 | 8% | 1/ 6% |
.9/ 6% |
307/ 31% |
|||||
| Lima beans, mature, boiled, 1/2 cup |
8 | 5% | 6/ 9% |
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| Apple juice, 1 cup |
7 | 5% | ||||||||
| Green peas, frozen, boiled, 1/2 cup |
3 | 2% | 1/ 6% |
.5/ 3% |
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| Banana, 1 medium |
3 | 2% | 32 / 8% |
Selenium
Foods containing sufficient amounts of Selenium:
| Average | Max | |
| Adults | 55 mcg | 400 mcg |
| Food | mcg per serving |
DV % | Iodine mcg/ DV |
Pot mcg/ DV |
Magn mg/ DV |
Iron mg/ DV |
Zinc mg/ DV |
Calc mg/ DV |
Mang mg/ DV |
Om3 |
|---|---|---|---|---|---|---|---|---|---|---|
| Brazil nuts, (1-2 nuts) | 135 | 190% | ||||||||
| Sardines, canned in oil, drained solids with bone, 3 ounces |
45 | 64% | 2/ 11% |
325/ 33% |
y | |||||
| Beef steak, bottom round, roasted, 3 ounces |
33 | 47% | 2/ 11% |
7/ 47% |
||||||
| Turkey, boneless, roasted, 3 ounces |
31 | 44% | 1/ 6% |
|||||||
| Beef liver, pan fried, 3 ounces | 28 | 40% | 5/ 28% |
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| Chicken, light meat, roasted, 3 ounces |
22 | 31% | 22/ 6% |
1/ 6% |
||||||
| Cottage cheese, 1% milkfat, 1 cup | 20 | 29% | 138/ 14% |
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| Rice, brown, long-grain, cooked, 1 cup | 19 | 27% | 42/ 11% |
1/ 6% |
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| Beef, ground, 25% fat, broiled, 3 ounces |
18 | 26% | 20/ 5% |
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| Egg, hard-boiled, 1 large |
15 | 21% | 1/ 6% |
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| Baked beans, canned, plain or vegetarian, 1 cup | 13 | 19% | 2.9/ 19% |
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| Oatmeal, regular and quick, unenriched, cooked with water, 1 cup | 13 | 19% | ||||||||
| Spinach, frozen, boiled, 1 cup | 11 | 16% | 74/ 19% |
3/ 17% |
||||||
| Milk, 1% fat, 1 cup |
8 | 11% | 56/ 37% |
1/ 7% |
293/ 29% |
|||||
| Yogurt, plain, low fat, 1 cup | 8 | 11% | 75/ 50% |
1.7/ 11% |
415/ 42% |
|||||
| Lentils, boiled, 1 cup |
6 | 9% | 3/ 17% |
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| Cashew nuts, dry roasted, 1 ounce |
3 | 4% | 74/ 19% |
2/ 11% |
1.6/ 11% |
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| Corn flakes, 1 cup |
2 | 3% |
Magnesium
Foods containing sufficient amounts of Magnesium:
| Average | Max | |
| Male | 420 mg | |
| Female | 320 mg | 350 mg |
| Food | (mg) per serving |
DV % | Iodine mcg/ DV |
Pot mcg/ DV |
Selen mcg/ DV |
Iron mg/ DV |
Zinc mg/ DV |
Calc mg/ DV |
Mang mg/ DV |
Om3 | |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Almonds, dry roasted, 1 ounce | 80 | 20% | .9/ 6% |
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| Spinach, boiled, ½ cup |
78 | 20% | 11/ 16% |
3/ 17% |
|||||||
| Cashews, dry roasted, 1 ounce |
74 | 19% | 3/ 4% |
2/ 11% |
1.6/ 11% |
||||||
| Peanuts, oil roasted, ¼ cup |
63 | 16% | |||||||||
| Cereal, shredded wheat, 2 large biscuits | 61 | 15% | |||||||||
| Soymilk, plain or vanilla, 1 cup | 61 | 15% | 299/ 30% |
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| Black beans, cooked, ½ cup |
60 | 15% | |||||||||
| Peanut butter, smooth, 2 tablespoons | 49 | 12% | |||||||||
| Bread, whole wheat, 2 slices |
46 | 12% | 2/ 11% |
60/ 6% |
|||||||
| Avocado, cubed, 1 cup | 44 | 11% | |||||||||
| Potato, baked with skin, 3.5 ounces | 43 | 11% | 2/ 11% |
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| Rice, brown, cooked, ½ cup |
42 | 11% | 19/ 27% |
1/ 6% |
|||||||
| Yogurt, plain, low fat, 8 ounces | 42 | 11% | 75/ 50% |
8/ 11% |
1.7/ 11 |
415/ 42% |
|||||
| Oatmeal, instant, 1 packet |
36 | 9% | |||||||||
| Kidney beans, canned, ½ cup | 35 | 9% | 2/ 11% |
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| Banana, 1 medium |
32 | 8% | 3/ 2% |
||||||||
| Salmon, Atlantic, farmed, cooked, 3 ounces |
26 | 7% | y | ||||||||
| Milk, 1 cup | 24–27 | 6–7% | 56/ 37% |
293/ 29% |
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| Halibut, cooked, 3 ounces |
24 | 6% | y | ||||||||
| Raisins, ½ cup |
23 | 6% | 1/ 6% |
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| Chicken breast, roasted, 3 ounces | 22 | 6% | 22/ 31% |
1/ 6% |
2.4/ 16% |
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| Beef, ground, 90% lean, pan broiled, 3 ounces |
20 | 5% | 5.3/ 35% |
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| Broccoli, chopped and cooked, ½ cup | 12 | 3% | 1/ 6% |
21/ 2% |
|||||||
| Rice, white, cooked, ½ cup |
10 | 3% | |||||||||
| Apple, 1 medium |
9 | 2% | |||||||||
| Carrot, raw, 1 medium |
7 | 2% |
Zinc
Foods containing sufficient amounts of Zinc:
| Average | Max | |
| Male | 11 mg | |
| Female | 8 mg |
| Food | mg per serving |
DV % | Iodine mcg/ DV |
Pot mcg/ DV |
Selen mcg/ DV |
Iron mg/ DV |
Magn mg/ DV |
Calc mg/ DV |
Mang mg/ DV |
Om3 |
|---|---|---|---|---|---|---|---|---|---|---|
| Oysters, cooked, breaded and fried, 3 ounces | 74.0 | 493% | 8/ 44% |
y | ||||||
| Beef chuck roast, braised, 3 ounces |
7.0 | 47% | 33/ 47% |
2/ 11% |
||||||
| Beef patty, broiled, 3 ounces |
5.3 | 35% | ||||||||
| Pork chop, loin, cooked, 3 ounces |
2.9 | 19% | ||||||||
| Baked beans, canned, plain or vegetarian, ½ cup | 2.9 | 19% | 13/ 19% |
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| Chicken, dark meat, cooked, 3 ounces |
2.4 | 16% | 1/ 6% |
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| Yogurt, fruit, low fat, 8 ounces |
1.7 | 11% | 75 | 50 | 8/ 11% |
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| Cashews, dry roasted, 1 ounce |
1.6 | 11% | 3/ 4% |
2/ 11% |
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| Chickpeas, cooked, ½ cup | 1.3 | 9% | 2/ 11% |
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| Cheese, Swiss, 1 ounce | 1.2 | 8% | ||||||||
| Oatmeal, instant, plain, prepared with water, 1 packet | 1.1 | 7% | 13/ 19% |
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| Milk, low-fat or non fat, 1 cup |
1.0 | 7% | 56/ 37% |
8/ 11% |
293/ 29% |
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| Almonds, dry roasted, 1 ounce |
0.9 | 6% | 80/ 20% |
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| Kidney beans, cooked, ½ cup |
0.9 | 6% | ||||||||
| Chicken breast, roasted, skin removed, ½ breast | 0.9 | 6% | 22/ 31% |
22/ 6% |
||||||
| Cheese, cheddar or mozzarella, 1 ounce | 0.9 | 6% | 1/ 6% |
307/ 31% |
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| Peas, green, frozen, cooked, ½ cup |
0.5 | 3% | 1/ 6% |