Best Foods for Thyroid Function and the Importance of Iodine
The thyroid gland produces hormones that control the body’s energy levels, temperature, metabolism, and other vital processes. As a result, maintaining thyroid function is crucial. One way to do this is to follow a balanced meal plan. Certain foods can boost thyroid function, while others have the opposite effect. Here, we list the best foods for thyroid health, discuss why iodine is essential, and provide easy tips to care for the thyroid gland.
Best foods for thyroid health
The following are a few foods that support the thyroid gland and help prevent conditions like hypothyroidism and hyperthyroidism. These are easy to find and can be incorporated into various recipes:
- Seafood
Iodine is a vital mineral needed to form thyroid hormones and is abundant in seafood like salmon, sardines, and shrimp. Seafood also has omega-3 fatty acids, which help lower inflammation in different body organs, including the thyroid gland. - Brazil nuts
Brazil nuts are among the best superfoods because they have selenium, a mineral essential for thyroid function. Selenium helps convert the T4 hormone into the active T3 hormone necessary for a healthy metabolism. The mineral is also found in eggs, organ meats, and dairy products. - Dark leafy greens
Magnesium is abundant in dark leafy greens like spinach, kale, and collard greens.
Since most thyroid hormones are converted in the gut, gut health is crucial for optimal thyroid function. One way to improve gut health is to eat foods rich in probiotics, like yogurt, kefir, tempeh, and kimchi.
Eggs are a good source of protein necessary for a healthy metabolism. They also contain vitamin D, essential for thyroid function. Eggs can be incorporated into numerous recipes, from the classic omelet to simple boiled eggs.
Antioxidants, found in abundance in berries like blueberries and raspberries, help shield the thyroid gland from harm from free radicals.
Whole grains, like brown rice and quinoa, are high in fiber and help control blood sugar. Maintaining optimal thyroid function requires stable blood sugar levels.
Iodine, selenium, magnesium, probiotics, antioxidants, protein, and fiber are a few nutrients that make these foods the best for thyroid function. However, one should consult a nutritionist or healthcare professional before making changes to the meal plan.
What role does iodine play in thyroid health?
Iodine is a vital mineral needed for the thyroid gland to function properly. The gland uses iodine to make thyroid hormones that control growth, development, and metabolism. One of the main causes of hypothyroidism, a disorder in which the thyroid gland does not create enough hormones, is iodine deficiency. Seafood like seaweed, shrimp, salmon, fortified salt, and dairy items like milk and cheese are some of the best iodine foods for thyroid gland function.
Although iodine is a necessary ingredient for thyroid function, it is crucial to consume it in moderation because an excessive amount can harm one’s health. Here are some safety measures to observe when consuming iodine:
- Don’t exceed the recommended daily intake
One should avoid consuming more iodine than the recommended amount, which is 150 micrograms (mcg) for adults. Exceeding the advised daily limit might cause thyroid dysfunction, goiter, and other health problems. - Avoid supplements
Individuals should avoid iodine supplements since they can increase the levels of this mineral significantly, which can be dangerous. Obtaining iodine from food sources rather than supplements is preferable unless a healthcare professional advises against it. This is especially important for expectant mothers, as too much iodine can harm the fetus’s development. - Be cautious with seaweed
While seaweed is one of the best foods for thyroid function, it should be consumed in moderation because some varieties might have high iodine concentrations. - Consider iodized salt
Iodized salt is an excellent alternative to regular salt for people with hypothyroidism. However, too much salt can raise blood pressure, so one should use iodized salt sparingly and pick low-sodium alternatives when possible. - Talk to a healthcare provider
Before adjusting iodine intake, individuals should speak with a healthcare provider, especially if they have thyroid disease or are using treatments for underlying health conditions.
Food tips for managing thyroid conditions
Each person’s nutritional needs may differ depending on the type of thyroid condition. As a result, there is no one-size-fits-all food plan. That said, experts list a few tips that can help everyone with thyroid disorders:
- Eat healthy
A balanced meal plan can supply nutrients like protein, carbs, and healthy fats required for thyroid function. - Increase iodine intake
Iodine is necessary for thyroid function. Those who are iodine deficient may benefit from adding foods like seafood, dairy products, and iodized salt to their meals. - Avoid goitrogenic foods
Some foods have compounds called goitrogens that can interfere with thyroid function. Cruciferous vegetables like broccoli, cauliflower, cabbage, and soy products are a few examples. - Increase selenium intake
Selenium is crucial for thyroid health and may lower thyroid gland inflammation. Brazil nuts, shellfish, and meat are good sources of selenium.
Since stress can interfere with thyroid function, finding relaxation methods, such as exercise, meditation, or counseling, may benefit patients. One should collaborate with a healthcare professional to develop a plan to manage thyroid conditions and improve thyroid health.
