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WHAT TO EAT TO SUPPORT YOUR THYROID

Iodine and selenium are the most important of these nutrients. But trace minerals, antioxidants and B vitamins are also critical for healthy thyroid function. While it’s possible to get too many of these nutrients, which can also cause problems, getting too few of them is more common. 

 7 nutrients you need to improve thyroid function 

 

1. Iodine Your thyroid simply can’t function without iodine. If you’re deficient, your thyroid lacks a basic building block for producing its hormones – and your whole body is affected. 

 Top food sources for iodine: Sea vegetables (kelp, dulse, hijiki, nori) Seafood (clams, shrimp, haddock, oysters, salmon, sardines) Iodized salt, preferably sea salt In addition to the top food sources, there are good secondary sources: eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, Swiss chard and garlic. 

 

2. Selenium is essential to the thyroid because it’s used to convert T4 into T3, the most active form of thyroid hormone. Selenium and iodine are closely related, so a deficiency in selenium can lead to an iodine deficiency. 

 Top food sources for selenium: Brazil nuts Tuna Organ meats Mushrooms Halibut Beef Soybeans Sunflower seeds 

 

3. Zinc Since zinc is required for the conversion of T4 to T3, a deficiency can result in hypothyroidism. Not getting enough zinc, copper or iron causes an imbalance in the other two. So it’s important that you get enough of all 3 of these companion nutrients. 

 Top food sources for zinc: Fresh oysters Sardines Beef Lamb Turkey Soybeans Split peas Whole grains Sunflower seeds Pecans Brazil nuts Almonds Walnuts Ginger root Maple syrup 

 

4. Copper, Copper is also needed for the conversion of T4 to T3, so low levels can contribute to low thyroid function. Top food sources for copper: Beef Oysters Lobster Shiitake mushrooms Dark chocolate Crabmeat Tomato paste Pearled barley Nuts Beans (soybeans, white beans, chickpeas) Sunflower seeds 

 

5. Iron Research shows a link between iron-deficiency anemia and decreased thyroid function. Low iron can also prevent iodine from working effectively for the thyroid, while too much iron can also be a health problem. (It’s good to get levels checked if you’re not sure.) 

Top food sources for iron: Clams Oysters Organ meats Soybeans Pumpkin seeds White beans Blackstrap molasses Lentils Spinach 

 

 6. Antioxidants Oxidative stress or inflammation from free radicals is associated with degenerative diseases, as well as the aging process. Antioxidants such as vitamins A, C and E, along with iodine and selenium, are particularly important because they help your thyroid gland neutralize daily oxidative stress. Top food sources for vitamins A, C and E: Vitamin A (beta-carotene form) Vitamin C Vitamin E Kale Sweet potatoes Carrots Winter squash/pumpkin Spinach Cantaloupe Broccoli Asparagus Liver Lettuce Guava Peppers (chili, bell, sweet) Kiwi Citrus fruit Strawberries Broccoli Cauliflower Brussels sprouts Papaya Parsley Greens (kale, turnip, collard, mustard) Whole grains Almonds Soybeans Beans Sunflower seeds Peanuts Liver Leafy green vegetables Asparagus 

 

7. B vitamins Several B vitamins (B2, B3, and B6) are important for thyroid function because they are involved in manufacturing T4. Top food sources for vitamins B2, B3 and B6: Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 (Pyridoxine) Organ meats Almonds Wheat germ Wild rice Mushrooms Egg yolks Brewer’s yeast Vitamin B3 Rice bran Wheat bran Peanuts (with skin) Liver Poultry (white meat) Brewer’s yeast Vitamin B6 Sunflower seeds Wheat germ Fish (tuna, salmon, trout) Liver Soybeans Beans (lentils, lima, navy, garbanzos, pinto) Walnuts Brown rice Bananas Brewer’s yeast 

 

What foods should you avoid for good thyroid function?

Certain foods contain goitrogens, which are compounds that make it more difficult for the thyroid gland to create its hormones. Soybeans, broccoli, cauliflower, cabbage and Brussels sprouts are a few examples. But there’s no need to cut these foods out of your diet completely. Instead, we recommend you cook these foods to reduce their goitrogenic properties instead of eating them raw. Another idea is to pair these foods with the thyroid-healthy foods listed above. One food you may want to avoid is gluten: Many women tell us when they remove gluten-containing foods from their diet, they feel much better and notice fewer problems with their thyroid, especially autoimmune thyroid disease.