5 Foods That Support Thyroid Health, Plus What To Avoid

Foods for thyroid health include those rich in iodine, selenium and zinc. These minerals are essential for the production of thyroid hormones and the control of inflammation.

Your thyroid needs iodine to function properly and produce enough thyroid hormones to meet your body’s needs.

Fish

Iodine: 146 micrograms per 3 ounces of cod, or 97% of the DV

Iodine is found in soil and seawater, so fish is a good source.

“The most compelling evidence we have [for thyroid problems] is the lack of adequate nutrition,” said Salvatore Caruana, MD, director of the division of head and neck surgery in the Department of Otolaryngology at Columbia Doctors. Health.

Even fish sticks provide a good amount of iodine, with 57 micrograms per 3-ounce serving.

Algae

Iodine: 116 micrograms for 2 tablespoons of dried nori, or 77% of the DV

Seaweed is rich in iodine, but avoid eating sushi every day. Too much iodine can trigger or worsen hypothyroidism (an underactive thyroid).

To benefit without overdoing it, Cynthia Sass, MPH, RD, recommended one fresh seaweed salad per week (plus sushi). Avoid seaweed teas and supplements.

Milk

Iodine: 84 micrograms per 1 cup of skim milk, or 56% of the DV

Opt for a glass of milk fortified with vitamin D. People with hypothyroidism are more likely to have a vitamin D deficiency.

Yogurt

Iodine: 87 micrograms per ¾ cup of plain fat-free Greek yogurt, or 50% of the DV

Keep in mind that the amount of iodine in dairy products like yogurt varies. This is partly because livestock are given iodine supplements. The milking process also involves iodine-based cleaners.

Eggs

Iodine: 31 micrograms for 1 hard-boiled egg, or 21% of the DV

If you have not been instructed otherwise, eat the whole egg. Much of the iodine is found in the yolk, according to Mira Ilic, RD, a registered dietitian at the Cleveland Clinic.

Cheese

Iodine: 14 micrograms per 1 ounce of cheddar cheese, or 9% of the DV

Cheese is also a source of vitamin D, important for thyroid health.

Note: Remember to eat cheese in moderation, as its calcium content may interfere with thyroid medications. levothyroxine.

Seafood

Iodine: 13 micrograms per 3 ounces of cooked shrimp, or 9% of the DV

Shellfish also contain omega-3 fatty acids, which have anti-inflammatory effects. High levels of inflammation can negatively affect thyroid function.

Selenium is another nutrient that helps regulate thyroid hormones. This can help prevent long-term damage in people with Hashimoto’s thyroiditis (thyroid inflammation).

One Brazil nut contains 68 to 91 micrograms of selenium. The upper limit for selenium is 400 micrograms per day, so eat Brazil nuts in moderation.

Other sources of selenium include:

• Tuna: 92 micrograms (mcg) per 3 ounces (oz) of cooked yellowfin tuna, or 167% of the DV
• Sardines: 45 mcg per 3 oz canned, or 82% of the DV
• Shrimp: 42 mcg per 3 oz cooked, or 76% of the DV
• Spaghetti: 33 mcg per 1 cup cooked, or 60% of the DV
• Baked beans: 13 mcg per 1 cup canned, or 34% of the DV

Note: Too much selenium can cause “garlic breath,” hair loss, discolored nails and even heart failure, Ilic said. Health.

Insufficient zinc intake can lead to hypothyroidism.

You are probably getting enough zinc. However, you may risk a deficiency if you have a poor diet or a digestive disease that impairs absorption.

Sources of zinc include:

• Oysters: 28.2 milligrams (mg) per 3 oz of cooked Pacific oysters, or 256% of the DV
• Beef: 3.8 mg per 3 oz of roasted bottom sirloin, or 35% of the DV
• Fortified breakfast cereals: 2.8 mg for 1 serving, or 25% of the DV
• Pumpkin seeds: 2.2 mg per 1 oz roasted, or 20% of the DV
• Turkey breast: 1.5 mg per 3 oz roasted, or 14% of the DV

Foods rich in antioxidants support thyroid health. They can help protect cells and manage thyroid dysfunction.

Berries of all kinds are rich in antioxidants. Black raspberries provide very high levels of antioxidants, fiber and relatively few natural sugars.

“Cruciferous vegetables like cauliflower and kale are important for a healthy diet and a healthy thyroid,” Ilic said.

However, the amount and type matter. Eating too much (more than a pound per day for months) of raw Russian/Siberian kale, collard greens, and Brussels sprouts can decrease iodine absorption.

Instead, opt for cruciferous vegetables like:

• Shy Bok
• Broccoli
• Broccoli rabe
• Chinese cabbage

Note: Cruciferous vegetables contain compounds called glucosinolates, which can affect the production of thyroid hormones in large amounts. This includes broccoli, cauliflower, kale and Brussels sprouts. Their cooking releases enzymes linked to glucosinolates.

Certain foods can trigger or worsen thyroid disease. You may want to avoid or limit them in your diet.

Gluten

Autoimmune diseases like celiac disease, Hashimoto’s disease, and Graves’ disease frequently occur together. Gut bacteria affect immune health, nutrient absorption and thyroid function.

It’s not entirely clear whether a gluten-free diet alone can treat thyroid disease. If you have celiac disease, you will need to follow a strict gluten-free diet.

Processed foods

Don’t increase your intake of salty and processed foods to get more iodine into your diet. “Manufacturers are not required to use iodized salt in their products,” Ilic said.

Excessive sodium consumption can increase your risk of hypertension (high blood pressure) and heart disease.

Fast food

Fast food chains are also not required to use iodized salt in their foods. You can avoid fast food restaurants because there is no reasonable way to tell which one uses iodized salt.

A fast food hamburger patty can contain 3.3 micrograms of iodine per 100 grams. In contrast, a non-fast food ground beef patty may contain 8 micrograms of iodine per 100 grams.