The thyroid is very important for keeping the metabolism, energy levels, and health in general in check. To live a healthy life, you need to make sure it stays in good shape. Did you know that some foods can help your thyroid work better? By eating foods that are high in nutrients, you can help your thyroid stay healthy and keep making hormones that your body needs.
Iodine, selenium, zinc, and vitamins A, D, and B12 are some of the most important nutrients for thyroid health. This blog post will talk about 9 foods that are especially good for thyroid health. These foods are great to add to your diet if you want to get more energy, keep your hormones in order, or boost your defense system.
1. Iodine-Rich Foods
Iodine is a very important nutrient for the thyroid gland to work right. Iodine is used by the thyroid to make thyroid hormones, which are important for keeping the body’s metabolism and energy levels in check. If the thyroid doesn’t get enough iodine, it can’t make enough thyroid chemicals, which can cause problems like hypothyroidism. Seaweed, iodized salt, dairy products, and fish are all foods that are high in iodine. Iodine is found in large amounts in seaweed, especially nori, kelp, and wakame.
A lot of the daily recommended amount of nutrients can be found in just one dose of seaweed. Iodized salt is another easy way to get it, but because it has a lot of sodium, it’s important not to eat too much of it. If you eat dairy, milk, yogurt, and cheese all have small but useful amounts of iodine in them. Fish like cod, tuna, and shrimp can help your body get more iodine, which is good for your thyroid. Getting enough iodine can help keep your thyroid working well and keep you from getting thyroid problems like goiter, which is often caused by not getting enough iodine.
2. Selenium-Rich Foods
Selenium is very important for thyroid health because it helps change the thyroid hormone thyroxine (T4) into triiodothyronine (T3), which is what the thyroid needs to work. Selenium is also an antioxidant, which means it helps protect the thyroid from oxidative stress and inflammation, both of which can make the thyroid work less well. Foods that are high in selenium are sunflower seeds, Brazil nuts, mushrooms, and fish like sardines and tuna.
Brazil nuts are a great way to get selenium—just one or two nuts a day can give you more than the daily suggested amount. Even though they have less selenium than some other foods, sunflower seeds and mushrooms are still good for you. Sardines and tuna are also good for your thyroid health because they have a lot of selenium and omega-3 fatty acids. Selenium-rich foods can help your thyroid work better, speed up your metabolism, and protect your thyroid from damage caused by free radicals.
3. Zinc-Rich Foods
Zinc is an important chemical that helps make thyroid hormones and keep the thyroid working properly. In addition, it helps the defense system and fights free radicals. A lack of zinc has been linked to a number of thyroid problems, such as hypothyroidism and changes in the amounts of thyroid hormones. Oysters, beef, pumpkin seeds, beans, and chickpeas are all foods that are high in zinc.
One of the best places to get zinc is from oysters, and a small helping can give you more than the daily suggested amount. Large amounts of zinc can also be found in beef, especially grass-fed types. For vegetarians, beans, chickpeas, and pumpkin seeds are all great plant-based sources of zinc. Not only does zinc help keep your thyroid healthy, but it also helps your immune system stay strong and wounds heal properly. Eating things that are high in zinc on a regular basis helps keep the thyroid working well and stops zinc depletion, which can cause thyroid problems.
4. Vitamin D-Rich Foods
There is also vitamin D, which is an important nutrient for thyroid health. It helps keep the immune system in check and has been shown to protect against autoimmune thyroid diseases like Graves’ disease and Hashimoto’s thyroiditis. Not getting enough vitamin D may make thyroid problems more likely to happen. Omega-3 fish like salmon, mackerel, and sardines, as well as fortified foods like grains, cheese, and plant-based milk, are all high in vitamin D.
Fatty fish are high in vitamin D and good for you omega-3 fatty acids, which are good for your health in general. Egg yolks and liver from animals that were fed grass are also good natural sources of vitamin D. Sunshine is another way that vitamin D is made, so it’s important to get enough sun or think about taking a pill when there isn’t much sunshine. Getting enough vitamin D is important for thyroid health and immune system function. It helps keep the immune system in check and stops autoimmune thyroid disorders.
5. Antioxidant-Rich Fruits and Vegetables
Antioxidants are very important for thyroid health because they lower reactive stress, a stress that can hurt the thyroid gland and make it work less well. A number of thyroid diseases, including autoimmune problems, have been linked to chronic oxidative stress. The thyroid can avoid this damage if you eat a lot of antioxidant-rich foods. Berries (like blueberries, strawberries, and raspberries), dark leafy greens (like spinach and kale), and bright veggies (like tomatoes, bell peppers, and carrots) are some of the best foods that are high in antioxidants.
Vitamins C and E are found in large amounts in berries. These are two strong antioxidants that help fight oxidative stress. In addition to vitamins, leafy greens have many nutrients, like iron and calcium, that are good for thyroid health. Bell peppers, carrots, and other red and orange veggies are high in beta-carotene, an antioxidant that helps the defense system work. Eating a range of fruits and veggies that are high in antioxidants can help protect your thyroid from damage caused by free radicals and help it work at its best.
6. Healthy Fats from Omega-3 Fatty Acids
It is not possible for the body to make omega-3 fatty acids on its own, but they are very important for keeping the thyroid healthy. It is especially important for people with autoimmune thyroid diseases like Hashimoto’s thyroiditis to eat these healthy fats because they can help lower inflammation in the thyroid gland. Foods like flaxseeds, chia seeds, walnuts, and hemp seeds contain omega-3 fatty acids.
Fatty fish like salmon, mackerel, and sardines are also good sources of these acids. One of the best places to get omega-3s is from fatty fish. Eating these fish regularly can lower inflammation, make hormone balance better, and improve thyroid health overall. Omega-3s can be found in plants, like flaxseeds, chia seeds, and walnuts. This makes them great choices for vegetarians and vegans. In addition to helping the thyroid work, omega-3 fatty acids are good for the heart and the brain. This makes them an important part of a healthy diet.
7. Vitamin A-Rich Foods
Vitamin A is very important for keeping your thyroid healthy because it helps keep thyroid hormone production in check and stops thyroid problems before they happen. There are two types of vitamin A: preformed vitamin A (retinol), which is found in animal products, and provitamin A carotenoids, which are found in plant-based foods and include beta-carotene. Beta-carotene can be changed into vitamin A by the body.
Eggs, carrots, sweet potatoes, liver, and dark leafy greens are all high in vitamin A. Retinol can be found in large amounts in liver, especially from animals that are fed grass. Eggs also contain retinol and pigments. Because they have a lot of beta-carotene, carrots and sweet potatoes are great plant-based sources of vitamin A. Carotenoids can also be found in dark leafy greens like spinach and kale. These help keep the thyroid healthy. Getting enough vitamin A is important for thyroid health because it helps control the production of thyroid hormones and keeps the defense system strong.
8. B-Vitamin-Rich Foods
B vitamins, especially B12, B6, and folate, are very important for keeping your metabolism healthy and making sure your thyroid works right. These vitamins are involved in a number of biological processes that help keep the production and processing of thyroid hormones in check. Energy production depends on vitamin B12, and not getting enough of it can make you tired, which is often a sign of a problem with your thyroid. B6 is needed to make thyroid hormones, and folate is needed for DNA to be made and cells to divide.
Whole grains, pork, eggs, beans, leafy greens, and dairy products are all good sources of B vitamins. Whole grains, especially oats, brown rice, and quinoa, are great places to get B vitamins, especially B6. Beef, chicken, and fish, especially liver and other organ foods, are good sources of B12. Legumes, like beans and lentils, have both B6 and folate. Getting enough B vitamins helps the thyroid gland work properly, which in turn helps control hormones and energy production.
9. Probiotic-Rich Foods
Probiotics are good bugs that can help your thyroid work better and keep your gut healthy. Researchers have found a link between good gut bacteria and immune health and thyroid health, especially in people who have autoimmune thyroid diseases. Foods that are high in probiotics, like miso, yogurt, kefir, kimchi, and cabbage, can help keep the bacteria in your gut in balance. This may help lower inflammation and keep your thyroid working well.
Fermented foods contain probiotics that improve gut health by increasing the amount of good bacteria. This can help lower the risk of autoimmune reactions that affect the thyroid. Eating foods that are high in probiotics on a regular basis can also help your body handle food better, absorb nutrients better, and boost your immune system, all of which are important for keeping your thyroid healthy. Healthy gut flora is important for a healthy thyroid. Probiotics are an easy and effective way to support the health of both the gut and the thyroid at the same time.
Bottom Line
A healthy thyroid is important for general health, and the things we eat have a big effect on how it works. Eating a range of foods that are high in iodine, selenium, zinc, and vitamins can help keep your thyroid healthy and working well.
Adding antioxidant-rich veggies, seaweed, and fatty fish to your meals can help keep your hormones in balance and boost your immune system. Eating a lot of nutrients is an easy and effective natural way to help your thyroid stay healthy.
FAQs
Can what you eat cause thyroid problems?
Yes, a bad diet can make thyroid problems worse, especially if it’s missing important nutrients like iodine and selenium.
What is the best food to help the thyroid work?
Foods that are high in iodine, like seaweed, and selenium, like Brazil nuts, are great for keeping your thyroid healthy.
Are there things that are bad for thyroid health?
If you eat too much of some foods, like soy and cruciferous veggies, they can mess up your thyroid function, especially if you already have a thyroid problem.
What natural ways are there to make my thyroid work better?
Eating a varied diet and eating foods that are high in nutrients, like zinc, vitamin D, and omega-3 fatty acids, can naturally help keep your thyroid healthy.