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Do you know what are the best foods for thyroid health? Thyroid hormones are important for metabolism, mood, heart rate, blood pressure, body temperature, and energy levels. If the thyroid gland is not working properly to produce hormones, this condition is called hypothyroidism. It is bad for your health and makes you feel tired and depressed.
Let’s hop on to the best foods for thyroid health and the foods that should be avoided.
Best Foods for Thyroid Health:
Foods that are enriched with vitamins and nutrients help in improving the overall health of the body and also help in maintaining weight. Moreover, a nutrient-filled diet decreases the risk of diseases linked with hypothyroidism such as obesity, type-2 diabetes, and heart disease. Constipation is a common sign of hypothyroidism and foods enriched with high fiber reduce the risk of constipation.
Optimize the function of thyroid glands by adding the following best foods for thyroid health in your diet:
Non-Starchy Vegetables:
- Greens
- Artichokes
- Zucchini
- Asparagus
- Carrots
- Peppers
- Spinach
- Mushrooms, etc.
Fruits:
- Berries
- Apples
- Peaches
- Pears
- Grapes
- Citrus Fruits
- Pineapple
- Bananas, etc.
Starchy Vegetables:
- Sweet potatoes
- Potatoes
- Peas
- Butternut squash, etc.
Poultry:
- Fish
- Shellfish
- Eggs
- Turkey
- Chicken, etc.
Healthy fats:
- Olive oil
- Avocados
- Avocado oil
- Coconut oil
- Unsweetened coconut
- Full-fat yogurt, etc.
Gluten-free Grains:
- Brown rice
- Rolled oats
- Quinoa
- Brown rice pasta, etc.
Seeds & nuts:
- Almonds
- Cashews
- Macadamia nuts
- Pumpkin seeds
- Natural peanut butter, etc.
Beans and lentils:
- Chickpeas
- kidney beans
- lentils, etc.
Dairy and non-dairy substitutes:
- Coconut milk
- Cashew milk
- Coconut yogurt
- Almond milk
- Unsweetened yogurt
- Cheese, etc.
Spices, herbs & condiments:
- Fresh and dried herbs
- Basil
- Rosemary
- Paprika
- Saffron
- Turmeric
- healthy condiments
- Salsa
- Mustard, etc.
Beverages:
- Water
- Unsweetened tea
- Coffee
- Sparkling water, etc.
Read Also: How to Choose the Best Supplements for Muscle Soreness?
Best Superfoods for Thyroid Health:
Unfortunately, the cause of hypothyroidism is unknown and you have to take medicine regularly for it. However, many reports show that some superfoods can optimize the function of your thyroid glands, which include:
- Roasted seaweed
Roasted seaweed such as nori, wakame, and kelp are enriched with iodine which is boost the function of thyroid glands.
- Salted nuts
Salted nuts such as hazelnuts, macadamia nuts, and Brazil nuts contain selenium, which improves the function of thyroid glands.
- Baked fish
Selenium and omega-3 acids are found in fish which decrease the inflammation of the body. Baked salmon, haddock, seabass, cod, or perch is a healthy diet that you can add to your lunch and dinner menu to improve the functionality of thyroid glands.
- Dairy
Iodine is great for thyroid glands and is found in dairy products such as milk, ice cream, and yogurt. Iodine can also prevent the glands from swelling (goiter).
- Eggs
Eggs are the best food for the thyroid, in fact, superfood as it contains both iodine and selenium. To get maximum benefit from it, eat whole eggs because the yolk contains more nutrients.
Best Nutrients for Thyroid Health:
There are several nutrients that are vital for thyroid health. People who suffer from hypothyroidism have more nutrient deficiencies compared to healthy people. Here is a doctor’s recommendation list of nutrients that are essential for thyroid health.
Iodine
A deficiency of iodine can cause hypothyroidism so it is vital for your body and thyroid glands. But you should take an iodine supplement or dose as per doctors’ or health providers’ recommendations.
Iodine-containing foods are:
- cheese
- milk
- iodized table salt
- saltwater fish
- seaweed
- whole eggs
Selenium
Another mineral that is essential for thyroid glands is selenium. It protects the body from the damage produced by oxidative stress.
Selenium-enriched foods are:
- Brazil nuts
- tuna
- shrimp
- beef
- turkey
- legumes
- chicken
- ham
- eggs
- sardines
- oatmeal
- brown rice
Zinc
Zinc helps in producing thyroid hormones and improves thyroid functionality. A deficiency of zinc has a negative impact on health, so you should take foods that contain zinc or other beneficial nutrients which include:
- oysters
- beef
- crab
- fortified cereals
- pork
- chicken
- legumes
- pumpkin seeds
- yogurt
Other Essential Minerals and Vitamins:
- Vitamin D
A deficiency of vitamin D is another reason for hypothyroidism. It may worsen the functionality of thyroid glands. Unfortunately, vitamin D is found in only a few foods, so vitamin D supplement is recommended by doctors.
- B12
Vitamin B12 deficiency is common in those people who are suffering from hypothyroidism. Most doctors or healthcare providers recommend B12 or B-complex supplements if your levels are suboptimal.
- Magnesium
Magnesium is also crucial for the thyroid glands’ functionality. You should take supplements containing magnesium to reduce the risk of hypothyroidism.
- Iron
Low iron or deficiency of iron is unfortunately common in females with hypothyroidism. Iron supplements are recommended by doctors to optimize thyroid gland function.
Vitamin A, Calcium, Vitamin C, and proteins are also important nutrients that improve thyroid glands.
Foods to Avoid
The foods that should be avoided by those who are suffering from hypothyroidism are given below:
- Gluten
- Ultra-processed foods
- Fast food
- Hot dogs
- Donuts
- Cakes
- Cookies
- Soda
- Soy milk
- Soy sauce
- Edamame
- Tofu
- Miso
- Iodine-rich foods
- High-fiber foods
- Certain vegetables
- Spinach
- Kale
- Cauliflower
- Collards
- Cabbage
- Broccoli
- Brussels sprouts
- Caffeine
- Tobacco
- Alcohol
Frequently Asked Question
- What are the symptoms of hypothyroidism?
Some tell-tale symptoms you might have if you have hypothyroidism are:
- Fatigue
- Hypersensitivity to cold
- Dry skin
- Puffy face
- Hoarseness
- Muscle weakness
- Weight gain
- Impaired memory
- Slow heart rate
- How to manage hypothyroidism besides eating the best foods for thyroid health?
You can also maintain and manage your thyroid health by following these ways:
- Do aerobic exercise
- Swimming
- Cycling
- Running
- Follow a healthy routine such as sleeping for 6 to 7 hours it helps in balancing your hormones.
- Take your thyroid medication regularly.
- Control your stress levels.
Conclusion
Hypothyroidism is when the thyroid gland is not properly working and causes many nutrient deficiencies. The thyroid gland is unable to produce hormones that are required by the body. It can cause fatigue and reduce your metabolism.
Some best foods for thyroid health are mentioned above which can be great for hypothyroidism. Moreover, you can avoid some foods that hinder the performance of thyroid glands. You can also boost the performance by adopting healthy lifestyle.
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