Millions of people around the world are currently suffering with thyroid issues. Often, these conditions can be serious. The thyroid, a butterfly-shaped gland located in the throat, is often referred to as the body’s master controller and regulates a person’s metabolism and hormone production. It is absolutely essential that your thyroid functions properly for the good of your overall health.
As part of my series of articles on thyroid health, here are 7 foods that can provide your body with quality sources of the nutrients that it needs. Along with the minerals necessary for thyroid function, you can also benefit from high quantities of important vitamins, quality protein, antioxidants and many other nutrients from these foods for thyroid function.
1. Sea Vegetables
Iodine is one of the fundamental building blocks of the thyroid hormone. If you do not have enough iodine in your diet, you are likely to develop thyroid problems. Sea vegetables such as wakame, nori, and kelp are good sources of iodine. Adding these to your diet in moderation can help reverse your iodine deficiency.
Make sure to eat just enough sea vegetables, but don’t make them part of your daily diet. Too much intake of iodine is only problematic when your selenium levels are too low. Therefore, it is important to remember that while consuming sea vegetables to boost your iodine, you should also consume foods that help boost your selenium levels.
Try this delicious seaweed soup recipe to get a headstart with sea vegetables.
2. Dairy or Eggs
In the dairy category, eggs serve as your best source of iodine. Eggs contain almost 16% of the recommended daily value of iodine and are a rich source of selenium as well. At the same time, other dairy products such as milk, cheese, and yogurt contribute to healthy levels of iodine. When including dairy in your diet, try to choose vegan-fed, organic and free-range for the greatest health benefits.
If you choose to add free-range eggs, you can also benefit from the added omega-3 fats. Omega-3 fats help support thyroid function, both directly and indirectly.
Eggs contain almost 16% of the recommended daily value of iodine and are a rich source of selenium as well
3. Spinach
Spinach is often referred to as a 'superfood', because of its numerous health benefits. A single cooked cup can provide you with many important nutrients essential for thyroid health and other body functions. Some of the nutrients provided include Vitamin A, zinc, copper, magnesium and iron.
It is important to eat spinach in moderate quantities in order to support and promote your thyroid health. This is because spinach also contains goitrogens, which may block your iodine intake or interfere with your TPO activity. Too many goitrogens can become problematic, especially if you are iodine deficient.
4. Brazil Nuts
Excess iodine only becomes an issue when there is not enough selenium. Therefore, you also need enough selenium to support healthy thyroid function. This mineral is vital for converting the inactive thyroid hormone (T4) to the active thyroid form (T3). According to studies, when you have low selenium concentrations, your active thyroid hormone is also relatively low.
Selenium also helps in reducing anti-thyroid antibodies, which, when elevated in the body, indicate thyroid dysfunction. Brazil nuts are a rich source of selenium. Consuming selenium naturally is a far better method of increasing selenium in the blood than taking supplements. In addition, Brazil nuts are also a good source of copper and magnesium.
5. Pasture-Raised Beef
Beef obtained from pasture-raised cattle is rich with nutrients. Eating pasture-raised beef helps provide nutrients such as selenium, Vitamin B12, zinc and omega-3 fatty acids, all of which support a healthy thyroid function. In addition, it provides 16% of the recommended daily value of iron. The difference in the iron provided by this kind of beef is that it is more easily absorbed.
Many foods contain iron, but it may not be easily absorbed. It all depends on the source. For instance, plant-based irons are difficult to absorb. But the iron found in animal-based foods like beef, on the other hand, is much more easily absorbed.
6. Shrimp and Scallops
This seafood is a great source of several key nutrients for boosting thyroid health. A cup of shrimp provides nutrients including iodine, selenium, copper, zinc, omega-3 fats, and vitamins A and B12. Adding shrimp to your diet will allow you to take advantage of these nutrients that are keys to supporting your thyroid health and function.
In addition to shrimp, you can also add scallops to your diet. Scallops are also a great, whole food source of iodine. Just a 4-ounce serving of scallop provides 90% of your recommended daily value of iodine. Furthermore, it offers even more important nutrients for thyroid health such as magnesium, selenium, zinc, and Vitamin B12. Here is a delicious recipe for the Chinese Shrimp Cauliflower Rice, pictured above.
7. Wild Salmon, Tuna, Trout or Sardines
Fish rich in omega-3 fats such as wild salmon, tuna, trout, and sardines are excellent foods to add to your diet to boost your thyroid health. When you have thyroid problems, such as hypothyroidism, you have an increased risk of heart disease resulting from high levels of LDL, or low-density lipoprotein, also known as the bad cholesterol.
Fatty fish are rich in omega-3 fats, a nutrient known to help increase immunity, decrease inflammation and reduce your risk of heart disease. Fish are also a great source of selenium. In addition, you can get more than enough Vitamin D from wild salmon, an essential vitamin linked to thyroid function.
The thyroid is linked to nearly every part of the body and it is important to support its functioning for all-round health and wellbeing.
Finally...
If you are suffering from thyroid issues, eating clean and smart is one of the best ways to help improve your health. By adding these foods to your diet, you are taking an important step to reversing your thyroid condition.
You should also ensure that you are taking the right supplements, properly managing your stress levels, and avoiding environmental toxins that could cause your condition to worsen. Look out for more articles, tips and recipes on the website that will cover everything you need to know about taking care of your thyroid.
The thyroid is linked to nearly every part of the body and it is important to support its functioning for all-round health and wellbeing. Try to be selective about the foods you eat and strive to choose the best, safest, and highest quality food you can.
If you are concerned about your thyroid health, why not get in touch to arrange a free 30-minute phone call where we can discuss your symptoms and figure out how best to help you?