Foods That Support a Healthy Thyroid: Your thyroid might be tiny, but it plays a big role in your body. The butterfly-shaped gland in your neck controls your metabolism and how your body uses energy. It also helps you regulate things like your weight, your mood, and your heart rate, as well as how warm or cold you feel. If your thyroid is not functioning properly, you may feel that everything is out of balance. You might experience constant fatigue, fluctuations in weight, sudden anxiety, or even notice hair loss and dry skin.
Why does thyroid health matter?
The thyroid produces hormones called T3 and T4, which act like messengers telling your body how fast to function. When your thyroid doesn’t make enough hormone (hypothyroidism), you may feel constantly fatigued, gain weight, or even feel low or depressed. Too much hormone (hyperthyroidism) can cause anxiety, shakiness, or unexplained weight loss.
And here’s something many overlook: your diet plays a key role. What you eat can either support or disrupt your thyroid function, so nutrition matters more than you might think.
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Nutrients that help your thyroid
- Iodine is like thyroid fuel. Without it, your body cannot make thyroid hormones. Iodised salt, seaweed, fish, dairy products, and eggs are excellent sources of iodine. However, stay cautious, as too much iodine can also throw your thyroid off balance.
- Selenium is a mineral that protects the thyroid and also helps convert thyroid hormones into an active form. Brazil nuts, Turkish tuna, and chicken are rich in selenium.
- Zinc plays a crucial role in helping your thyroid produce hormones properly. It also supports a strong immune system, making it an essential mineral for overall well-being. Without enough zinc, both your thyroid function and your body’s defences can take a hit. Shellfish meat, lentils, beans, and nuts and seeds are amazing sources of zinc.
- Iron helps you carry oxygen to your thyroid and support hormone production. Some of the best foods rich in iron include red meat, spinach, lentils, tofu and pumpkin seeds.
Foods to limit or avoid for thyroid health
Soy contains compounds called isoflavones, which may affect how your body absorbs and uses iodine, a key nutrient for thyroid hormone production. If you already have low thyroid hormone levels, consuming large amounts of soy (like soy milk or processed soy products) might not be ideal, especially if your iodine intake is low. Instead, opt for whole soy sources like edamame or tofu in moderation.
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Vegetables like broccoli, cauliflower, and cabbage are packed with nutrients, but when eaten in large raw amounts, they may interfere with your thyroid by reducing iodine absorption. However, cooking these veggies greatly reduces this effect. So there’s no harm in enjoying them in moderation; just don’t go overboard with raw kale smoothies every day.
Taking care of your thyroid doesn’t have to be complicated. With a balanced diet, you can support your thyroid naturally and stay healthy.