7 Essential Foods and Nutrients for Thyroid Health
With the problem of thyroid becoming increasingly common, people are becoming more aware of it. Well, that’s a good thing that they know the importance of thyroid health, after all, what you eat can make a huge difference. This article will tell you about thyroid health, the foods and nutrients essential for the thyroid, and much more.
Foods that help Thyroid Health
There is usually no reason to cut down a particular food from your diet, but different foods have their effects good or bad. For example, there are several benefits of taking elderberry as it treats inflammation, pain and depression which are the symptoms of Hashimoto’s but there are some misconceptions as well. So, ask your doctor before consuming. However, there are some foods with anti-inflammatory properties that can benefit the health of the thyroid.
1. Iodine
Iodine is essential, as your thyroid needs iodine for better performance. Most people get it from their diet. Fish and dairy products are good sources. But make sure, you are not going overboard and also use iodized salt at your home. People with severe thyroid disease are allowed to take 150 micrograms of salt daily while breastfeeding women should consume 220 micrograms. But this amount varies from case to case.
Consult your doctor or physician for the amount of iodine recommended for you. Different food items in your diet are good sources of iodine, so think before adding more. Sodium in any form is not healthy if it is over-consumed.
2. Oysters
Oysters are the best source of zinc which is great for thyroid health. It helps to regulate the immune system of a person with a thyroid problem. The production of white blood cells in sufficient amounts helps the body against infections and pathogens. Both zinc and copper in oysters are important for thyroid function and collagen synthesis.
Oysters also contain a certain amount of selenium, which is another great mineral that helps your body produce important thyroid hormone T3. So, you got an excuse to enjoy this yummy dish.
3. Nuts
Different nuts such as cashews, almonds, pumpkin seeds all are excellent sources of iron and selenium. Well, Brazil nuts are loaded with selenium and iron and both help your thyroid. A study showed that people consuming a diet low in selenium are associated with an increased risk of diseases of the thyroid. Few nuts every day can save you from this.
4. Eggs & Yoghurt
Eggs and yogurt are excellent sources of iodine and selenium that support the thyroid. One egg contains about 20% of the selenium it and 16% of iodine. Also, these are rich in proteins and amino acid tyrosine that are needed for the production of thyroid hormone T4.
Yogurt also contains enough iodine and since it’s a probiotic food, you can get lots of benefits for the gut as well. A healthy gut means a healthy immune system since many thyroid issues are associated with immune disease. Make sure to add yogurt and one whole egg to your daily diet just to get some valuable nutrients
5. Organ Meats
Organ meats are extremely nutritious and contain 10 to 100 times the amount of nutrients than other meat parts. Especially, the liver, heart and kidneys are considered to be the powerhouse of nutrients.
The liver is rich in vitamin A, B12, folate, and other minerals such as zinc, chromium, and iron, which supports thyroid hormone metabolism and inhibits TSH secretion. Make sure not to go overboard. Too much lipoic acid can affect the thyroid medicines you are taking and disturb the way the thyroid works. Also, eat the organ meats exclusively from animals that have been pasteurized without antibiotics or hormones.
6. Spinach
Dark leafy vegetables work as a superfood for your thyroid’s health as they contain antioxidants and carotenoids that help to downregulate the inflammation in your body. Many studies showed that if you are struggling with Hashimoto’s, vegetables like kale, broccoli and cabbage contain goitrogens that can interfere with the functioning of the thyroid. Well yes, goitrogens do block the uptake of iodine in your body but cooking these vegetables and eating sea vegetables can help the thyroid. However, no studies have proven the induction of hypothyroidism by consuming these vegetables. In case you are confused, Spinach is perfect for you. It is lower in goitrogens and contains iron.
7. Avocados
This fruit contains twice the amount of potassium as bananas and provides the thyroid with a supply of energy for functioning. It contains monounsaturated fats and antioxidants which help regulate blood sugar. Avocados help in balancing thyroid hormone and no doubt are one of the most delicious fruits.
Maintain Sufficient Amount of Nutrients and Minerals
Nutritional deficiency is common in people with Hashimoto’s thyroiditis and can worsen the symptoms of thyroid disease. Ensuring sufficient levels of certain minerals and nutrients is very important for the health of the thyroid. Some of the essential nutrients are:
Zinc
Apart from the different other roles it plays, it also maintains the production and processing of thyroid hormone. 8mg for women and 11mg for men is the suggested amount.
Vitamin D
Deficiency of vitamin D leads to the development of autoimmune thyroid disease and studies have shown that taking Vitamin D supplements and exposure to the sun may help decrease thyroid peroxidase and thyroglobulin antibodies in people with this disease.
Selenium
Low levels of selenium are associated with increased risks of goiter, hypothyroidism and both Graves’ disease and Hashimoto’s thyroiditis.
Vitamin B12
It is important for cell formation and nerve function, its deficiency can cause thyroid diseases, anemia, and loss of energy.
Iron
Its deficiency can develop thyroid disease, and iron levels need to be adequate for the efficient processing of thyroid hormone.
Your thyroid needs specific foods and nutrients to perform its job properly. If you are eating the right food and taking enough nutrients, you are giving your thyroid fuel to produce thyroid hormone. Also, some foods affect thyroid health and should be avoided for the protection of the thyroid. Remember to discuss with your doctor any dietary changes and let your doctor know if you are concerned about any nutritional deficiencies.
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