Food as Medicine: Thyroid
5 Nutrients to Support a Healthy Thyroid
Selenium: While it isn't as well-known as many other minerals, it's an essential nutrient for thyroid hormone metabolism and reproduction and crucial for preventing thyroid disease. Your body does not make selenium; therefore, it has to be consumed through food or as a supplement. Being deficient in selenium is associated with hypothyroidism, Hashimoto's disease, enlarged thyroid, thyroid cancer, and Graves' disease. The good news, it's easy to eat a diet rich in selenium!
How to eat: Brazil nuts are very high in selenium; eating one to two a day will meet your needs. Additional sources of selenium include brown rice, eggs, salmon, oatmeal, milk, and yogurt.
Pro tip: Snack on sunflower seeds or sprinkle them on a salad; not only are they a great way to add some crunch, but they also help you meet your thyroid's selenium needs.
Omega-3: Research is promising in showing that omega-3s help your body make thyroid hormones and enhances its function in your body. As a bonus, Omega-3s can also provide cardiovascular benefits.
How to eat: Fish is the primary source of omega-3s. Salmon is an excellent choice because of both its omega-3 and selenium content. It's a double win! Other fish and shellfish like mackerel, herring, and oysters are all high in omega-3.
Pro tip: If you find it hard to get two servings of fish in your weekly meal plan, you can look for fish oil supplements. Look for supplements that contain EPA and DHA, not just "omega-3s" Also, look for a third-party seal of purity.
Zinc: Has a symbiotic relationship with your thyroid gland. Zinc helps your thyroid gland produce its hormones, which are needed to help with zinc absorption. If you're hypothyroid, you could have a zinc deficiency. Getting enough helps your thyroid work its best.
How to eat: Including some red meat, oysters, chickpeas, lentils, beans, sesame seeds, tree nuts, peanuts, dairy products, and eggs are all excellent sources of zinc.
Pro tip: Add chickpeas or beans to your soup or salad to boost zinc, protein, and fiber.
Iodine: Along with zinc and selenium, your body needs iodine to make thyroid hormones. If you don't have enough iodine, your body can't make thyroid hormones. A lack of iodine causes a goiter to develop, which is when the thyroid gland swells.
How to eat: The most common way to get iodine is with iodized salt. Good sources include fish and shellfish like cod, canned tuna, oysters, shrimp, seaweed, dairy products, eggs, and chicken.
Pro Tip: Iodized salt was introduced in 1924, resulting in a significant decrease in US goiters' cases. If you're using other salt varieties, such as kosher or Himalayan, ensure you get iodine needs from other sources.
Iron: Iron is essential for your body to convert the inactive thyroid hormone (T4) into the active form (T3). Therefore, getting enough iron in your diet is essential to feeling energetic; an iron deficiency can leave you feeling sluggish and tired.
How to eat: Shellfish like clams, oysters, and muscles are good sources of iron. Red meat provides plenty of iron, too. Plant-based foods that provide good sources of iron include quinoa, legumes, spinach, and pumpkin seeds.
Pro tip: To increase absorption of plant-based iron, eat iron-containing food with vitamin C-containing food. For example, add some sweet yellow peppers or lemon juice to a spinach salad. Or, include tomatoes in your quinoa.
3 Non-Negotiable Habits to Support a Healthy Thyroid
Quality Sleep: Making your bedroom a sanctuary and focusing on sleep hygiene can help you get better sleep. Shutting out any extra light so your bedroom is dark enables you to get a good shut-eye. Get off screens at least one hour before bed (ideally two hours), or find a blue light app to minimize blue light suppressing melatonin, which helps you fall asleep.
Exercise: Getting moving helps reduce stress, improve your heart and lung fitness, and can be fun. OK, don't roll your eyes at that last one. Look for activities that you enjoy doing. Exercise doesn't have to be a grueling workout. You can walk with a friend or play games you enjoyed as a kid. If you enjoy your workout, you'll likely stick with it.
Smoking: While we don't understand the "hows and whys," research has shown that smoking negatively affects the thyroid gland. Quitting smoking will help protect it and keep it happy. If you've been looking for another reason to quit smoking, look no further than the thyroid gland.
Featured Recipe
Brazil Nut Butter
Ingredients:
1 cup brazil nuts (raw and unsalted)
Directions:
Preheat oven to 350 degrees.
Place brazil nuts on a pan and bake for 5 minutes.
Blend roasted brazil nuts in a food processor. Blend the nuts in one-minute intervals so the machine does not overheat and the seeds don’t get too hot.
Depending on your food processor, it will take 3 - 5 intervals of blending to transform the nuts into smooth and creamy nut butter. Continue blending until you have the desired consistency.
Transfer to an air-tight container and store in the refrigerator.
1 serving = 2 Tbsp
Nutrition Facts: 185 cal, 19 grams fat, 0 mg sodium, 3 grams carbohydrates, 2 grams fiber, 4 grams protein