A lot of people organize their nutrition with specific goals in mind such as fat loss, improving heart health among others. But have you ever considered foods for thyroid health? Your thyroid is a small gland shaped like a butterfly that plays a crucial role in your body.
Just like you might eat certain foods for your brain or heart, there are specific foods that can support the proper functioning of your thyroid. Selecting the right foods for thyroid can go a long way in improving the general wellbeing of an individual.
One should ensure that one eats right to keep this small but essential gland in a good state.
Some people worry about soy and thyroid health. They think soy might change thyroid hormone levels. But a big 2019 study looked at many smaller studies about this. It found that eating soy didn't actually affect thyroid hormones.
So, while we're not completely sure, current research suggests soy is probably safe for most people's thyroids. When thinking about food good for thyroid, soy seems to be okay for most people.
Eating right for your thyroid isn't just about iodine, selenium, and vitamin D. Foods with lots of antioxidants are also good for your thyroid. Antioxidants are things in food that fight cell damage. A 2022 study found that antioxidants can help when your thyroid isn't working well.
So, when looking for food good for the thyroid, think about including antioxidant-rich foods in your diet too. These might include colorful fruits and vegetables, nuts, and certain herbs and spices. A balanced diet with a variety of nutrients can support overall thyroid health.
Eggs are great for thyroid patients. One big egg has about 16% of the iodine and 20% of the selenium you need each day. These nutrients are important for your thyroid. Most of this goodness is in the yolk, so eat the whole egg unless your doctor says not to.
This makes eggs one of the best foods for thyroid patients. They're like a superfood for your thyroid health. Remember, always follow your healthcare provider's advice about what to eat.
Shellfish like lobster and shrimp are healthy thyroid food. They're rich in iodine, which your thyroid needs. Just 3 ounces of shrimp (about 4 or 5 pieces) gives you 10% of the iodine you need daily. But that's not all - shellfish are also good for zinc.
For example, 3 ounces of Alaskan crab has 6.5 milligrams of zinc, while the same amount of lobster has 3.4 milligrams. Zinc is another nutrient that helps your thyroid work well. So, adding shellfish to your diet can be a tasty way to support your thyroid health. Remember, variety is key when choosing the best thyroid food.
Zinc is very important for thyroid patients. Your body needs it to make thyroid hormone. Not getting enough zinc can lead to hypothyroidism, where your thyroid doesn't work well. Interestingly, having hypothyroidism can also make you low in zinc. This can cause problems like hair loss.
Good food for thyroid patients includes zinc-rich options. Beef is a great source - a 3-ounce beef chuck roast has 7 milligrams of zinc. A beef patty of the same size has 3 milligrams. Even dark chicken meat is good, with 2.4 milligrams in a 3-ounce serving. Adding these foods to your diet can help support your thyroid health.
Milk and dairy products are great thyroid healthy food. They're packed with iodine, which your thyroid needs. One cup of low-fat milk gives you about one-third of your daily iodine needs. It's even better to choose milk with added vitamin D.
This is because people with an underactive thyroid often don't have enough vitamin D. Be aware that plant-based milk alternatives like soy or almond milk usually don't have much iodine. If you're looking for thyroid healthy food, regular milk can be a good choice. It supports your thyroid in two ways - with iodine and vitamin D.
Dairy products are good for your thyroid gland. They contain iodine, which your thyroid needs. On average, one cup of dairy has about 85 micrograms of iodine. But this can vary. For example, nonfat milk can have anywhere from 38 to 159 micrograms per cup.
This variation happens because farm animals get iodine supplements, and the milking equipment is cleaned with iodine-based products. When thinking about what food is good for thyroid gland, dairy is a safe choice.
You don't have to worry about getting too much iodine from regular foods like milk. Only seaweed products like kelp might give you too much.
Brazil nuts are among the best food for thyroid patients. They're rich in selenium, a nutrient that helps control thyroid hormones. Selenium might protect your thyroid from long-term damage, especially if you have conditions like Hashimoto's or Graves' disease.
Just one Brazil nut has between 68 and 91 micrograms of selenium. That's a lot! But be careful not to eat too many. The daily limit for selenium is 400 micrograms. So, while Brazil nuts are great for your thyroid, stick to just a few per day.
Fish is great food to support thyroid health. It's rich in iodine, which your thyroid needs to work well. Iodine is found in the sea, so seafood is naturally high in it. People who live far from the ocean and don't eat seafood can have thyroid problems.
A 3-ounce serving of baked cod has about 158 micrograms of iodine. That's enough to meet your daily needs if you're not pregnant or breastfeeding. Adding fish to your diet is an easy way to get this important nutrient. It's a tasty option when looking for food that supports thyroid.
Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts are actually thyroid good food, despite some online claims. These veggies contain compounds called glucosinolates, which some worry might affect thyroid hormone production.
But eating normal amounts is safe and healthy. It would take eating huge amounts – like over 1 kg (2.2 pounds) daily for months – of raw kale, collards, or Brussels sprouts to cause any thyroid issues. Regular servings of these veggies are fine and can be part of a healthy diet for most people with thyroid conditions.
Avocado is one of the best food for the thyroid. It's often called a wonder food in modern nutrition, and for good reason. Avocados are packed with good stuff that can help your thyroid. They have lots of antioxidants, which fight cell damage.
They're also full of healthy fats, fiber, and important nutrients. If your thyroid isn't working quite right, adding avocado to your diet could be really helpful. It's easy to eat too - you can spread it on toast, add it to salads, or make guacamole.
Whole grains are good food for thyroid patient. They make your body work harder to digest them, which boosts your metabolism. This extra work can help your thyroid gland function better. Good choices include oats, brown rice, sprouts, sprouted grain bread, and quinoa.
These foods are high in fiber, which is why your body needs more energy to break them down. By eating these whole grains, you're not just supporting your thyroid, but also improving your overall health. When thinking about thyroid and foods to eat, try to include a variety of these whole grains in your meals. They're tasty, filling, and good for you.
Having your beans and legumes means getting ample zinc, which is vital for the thyroid gland. These foods also provide fiber that is very important for the good health of your digestive system.
It can be seen that these people should take more care when it comes to digestion and ensure that they do not suffer from constipation which is fairly common.
Chickpeas are particularly great for thyroid health. They're easy to add to your diet - you can use them in salads, soups, or make hummus. When choosing foods good for thyroid patients, think about including a variety of beans and legumes in your meals.
Foods to help thyroid function include green tea, which is famous worldwide. Green tea speeds up your body's metabolism, which is important for thyroid health. It contains special ingredients called catechins. These natural helpers do two things:
By drinking green tea regularly, you can support your thyroid and help your body use energy better. It's a simple and tasty addition to your diet of foods that help thyroid function.
This bright orange spice is not only excellent for making your food delicious but also beneficial in ways that you may not have realized. It consists of a compound that you may have heard of called curcumin.
A study showed it can stop thyroid cancer cells from growing. So, adding turmeric to your meals isn't just for flavor - it could also be a simple way to take care of your thyroid. When thinking about what foods are good for thyroid health, consider including this colorful spice in your cooking.
They're packed with selenium, just like Brazil nuts. These little seeds make a perfect snack to keep at your desk. When you're feeling hungry between meals, they can help tide you over.
A small handful (about one ounce) has just under 200 calories, which is just right for a snack. By eating sunflower seeds, you're not only satisfying your hunger but also giving your thyroid the selenium it needs. Remember, when looking for foods for the thyroid, these crunchy seeds are a tasty and healthy choice.
Seaweeds are said to be foods that help in maintaining a healthy thyroid. The examples include nori, dulse, kelp, and so on. These sea vegetables are sources of iodine, which is essential for the proper functioning of thyroid gland.
These can be incorporated into meals in the following ways - use nori to wrap sushi, use dulse to garnish salads, or use kelp for soups. If you are not a fan of the taste of seaweed, do not panic.
But you can still get the benefits by consuming kelp supplements from the store. As you think about what are good foods for thyroid, do not forget these ocean greens. They are convenient and nutritive and help in nourishing the thyroid gland.
Sardines are beneficial when it comes to the functioning of your thyroid gland. It is packed with small fish that are very rich in iodine, a mineral required by the thyroid gland for proper functioning.
But, sardines are not only beneficial for your thyroid health. They are especially rich in protein and are also high in fats although the healthy kind. Sardines can be consumed as is, by sprinkling it on salads or by adding it into pasta recipes. They are readily available in stores and the prices are relatively low.
If you want to keep your thyroid in shape, just regimen on an apple a day. A research determined that apple eaters reduce their chances of developing thyroid cancer by some extent. This is simply because, apples contain a lot of iodine, the thyroid gland needs to carry out its function.
You can consume it in one hand — a feature that allows it to be a snack, an ingredient for one’s salad, and a fruit that can be baked into a pie. They’re tasty, unlike some of the other healthy options, easily available and beneficial for health.
Coconut oil does not appear to be bad for your thyroid as many other fats are. It has a particular type of fat that does not increase the bad cholesterol known as LDL cholesterol in the body. But, it can raise the level of high density lipoprotein cholesterol (HDL) that is commonly referred to as the good cholesterol.
This means that coconut oil is very good for your thyroid gland. You can cook with it, blend it into a smoothie, or flavor your morning coffee with it. It is readily available in most supermarkets and grocery stores.
For a healthy thyroid, knowing what foods to avoid is just as important as knowing what to eat. Some foods can make your thyroid work less well. This guide will tell you about three types of foods that might not be good for your thyroid. If you have thyroid problems, or want to keep your thyroid healthy, it's smart to be careful with these foods.
Eating the right foods and avoiding others can help your thyroid work better, which is good for your overall health. Let's look at thyroid what foods to avoid to keep your thyroid working its best.
This limitation primarily applies to people with celiac disease or gluten intolerance. Research from 2021 suggests a significant connection between celiac disease and autoimmune thyroid conditions like Hashimoto's thyroiditis and Graves' disease.
This relationship, known as the thyroid-gut-axis, indicates that gut microorganisms can influence the immune system, nutrient absorption, and thyroid function. While it's uncertain if a gluten-free diet alone can treat thyroid disease, those diagnosed with celiac disease should strictly avoid gluten to manage their symptoms effectively.
Increasing your intake of salty, processed foods in an attempt to consume more iodine is not advisable. Manufacturers rarely use iodized salt in their products, meaning you may consume excess sodium without the benefits of iodine. High sodium intake can lead to health issues such as high blood pressure and heart disease.
Like processed foods, fast food chains are not required to use iodized salt. The American Thyroid Association (ATA) recommends avoiding restaurant foods as it's difficult to determine which establishments use iodized salt.
A study by the United States Department of Agriculture (USDA) found that fast food hamburger patties contain less iodine than non-fast food ground beef patties. Specifically, a fast food hamburger patty contained 3.3 mcg of iodine per 100g, while a non-fast food ground beef patty contained 8 mcg of iodine per 100g.
