Thyroid Diet: Top 9 Foods to Eat for Thyroid Health

An Overview of Thyroid

The thyroid is a gland located in the front of the neck. The butterfly-shaped gland generates hormones that regulate blood pressure, body temperature, heart rate, metabolism, bone density, hormonal balance, hair and skin health and the response to other hormones in the body.

The two primary hormones produced by the thyroid gland are Triiodothyronine (T3) and thyroxine (T4). Additionally, the gland generates calcitonin, which assists bone cells in calcium processing and bone deposition.

Thyroid disorders

Your thyroid gland develops, regulates, and generates hormones that are essential to several physiological functions. When the thyroid over-produces or under-produces the hormones, the condition leads to a thyroid disorder. There is no method to treat thyroid illness or decrease its progression. If you are one of the 40 million individuals in India with the condition, you can control the illness. The most effective way is to get a diagnosis, prevent it from becoming a major issue, and reduce its impact on your health and life.

The following are common types of thyroid diseases that require treatment by a physician:

• Hyperthyroidism: Hyperthyroidism can result in Graves’ disease, which is characterised by several symptoms, such as perspiration, arrhythmia (irregular heartbeat), weight loss, bulging eyes, and anxiousness.

• Hypothyroidism: Hypothyroidism can manifest as fatigue, weight gain, depression, improper bone formation, and stunted growth. The autoimmune generation of antibodies that assault the thyroid gland is the most prevalent cause.

• Hashimoto’s Endocrine Thyroiditis: The autoimmune disease Hashimoto’s thyroiditis is an inflammation of the thyroid gland. It can result in a goitre (neck swelling owing to an enlarged thyroid gland) and other symptoms.

How a nutritious diet affects your thyroid

The right foods are crucial for balancing and regulating thyroid function naturally and can offer several advantages. Studies have established that a nutritious and wholesome diet can reduce the risk of developing hypothyroidism. Individuals on a healthy diet are less likely to experience hyperthyroidism. Incorporate whole foods like vegetables, legumes & grains, berries, nuts, and seeds, which are favourable for thyroid health.

Optimise your food choices
It is essential to know that your food may lack certain nutrients essential for thyroid health. If you have a thyroid condition, it is crucial to highlight that food and lifestyle alone may not be sufficient to control certain kinds of thyroid illness. Also, avoiding medication might put you at risk for cardiovascular disease and osteoporosis.

Foods for thyroid health
Individuals with the thyroid issue are more susceptible to have nutritional deficits than the general population. Various nutrients in whole foods have high levels of antioxidant and anti-inflammatory compounds, which are necessary for the health of the thyroid.

• Iodine: Iodine deficiency is a frequent cause of hypothyroidism. Iodine is required to produce thyroid hormones, and its shortage can result in hypothyroidism. Note: If you have hypothyroidism, you should not take iodine supplements unless your doctor recommends them. Excessive iodine consumption is detrimental to the thyroid and can potentially induce hyperthyroidism.

• Vitamin D: Hypothyroidism increases susceptibility to vitamin D and D3 insufficiency. Low vitamin D levels may affect thyroid function and worsen hypothyroid symptoms. Vitamin D is made in the body, unlike other vitamins. It is a fat-soluble vitamin and as well as a hormone that our body makes. It helps the body ingest and absorb calcium and phosphorus, both essential for bone health. Walk regularly in the open for an hour in the morning before the sun gets too strong so that your skin can absorb the sunlight to produce vitamin D. The vitamin reduces cancer-cell development, controls infections and inflammation, and regulates thyroid levels. Fortunately, certain packaged foods, such as soy milk, orange juice, and cereals, which do not contain vitamin D naturally, now come fortified with Vitamin D.

• Vitamin B12: Persons with hypothyroidism have low amounts of B12. If your B12 or B-complex levels are inadequate or insufficient, your doctor may recommend a supplement.

Essential minerals
• Magnesium: Deficiency in magnesium is associated with thyroid dysfunction and increases the likelihood of developing hypothyroidism. To maintain a healthy magnesium level, consume an abundance of greens, nuts, and seeds such as pumpkin seeds, cashews, and almonds.

• Iron: Iron Deficiency in iron can impair thyroid function. There is a link between hypothyroidism and low iron levels. Iron deficiency is frequent among hypothyroid females. Eat more lentils, pumpkin seeds, sunflower seeds, dark greens, and blackstrap molasses to maintain iron levels. Iron deficiency is frequent among hypothyroid females. Include an abundance of dark green vegetables and dried fruits in your diet to maintain iron levels.

• Zinc: The production of thyroid hormones and thyroid function require zinc in the body. Zinc deficiency can have profound effects on thyroid function and several other aspects of health. Therefore, it is essential to ingest adequate levels of this mineral.

• Selenium: The mineral is necessary to produce thyroid hormones and protects the thyroid from oxidative stress-induced damage. Consume Brazil nuts and legumes to improve your selenium levels and maintain a healthy thyroid.

Amino Acids
Tyrosine: Your thyroid gland produces thyroid hormones via an enzyme called thyroid peroxidase. The enzyme combines the amino acid tyrosine, the mineral halide iodine, and hydrogen peroxide to produce thyroid hormones. Like iodine, tyrosine also plays a vital role in thyroid hormone production. Tyrosine is found in soy products, peanuts, almonds, avocados, bananas, lima beans, pumpkin seeds, sesame seeds and wild rice.

Change in lifestyle
Taking care of your entire body is the best approach to promote healthy thyroid levels, which are crucial for metabolism, hormonal balance, weight control, stable body temperature, and many other functions. Replace the junk food in your diet with a variety of wholesome, whole foods, and do not miss your yearly physical. Detecting concerns early can avoid the development of significant disorders and safeguard your thyroid from future damage.

Thyroid foods to avoid

People with hypothyroidism should limit the following foods to help balance overall health as certain foods that can trigger thyroid issues:

Gluten: Gluten is a cluster of proteins present in wheat, barley, rye, and triticale. Studies indicate that individuals with Hashimoto’s disease can benefit from a gluten-free plan. Gluten-free foods can benefit those with Hashimoto’s disease. Consumption of gluten can trigger minor intestinal irritation for those with Hashimoto’s Endocrine Thyroiditis.

Processed foods: It is essential for hypothyroid patients to avoid ultra-processed meals, foods, and beverages rich in added sugar, and fried foods. Besides contributing to oxidative stress, a diet heavy in processed foods can lead to obesity. Thus, it is crucial to reduce your consumption of such foods, which will help you maintain a healthy body weight.

Goitrogens: Goitrogens are naturally chemicals found in cruciferous vegetables and soya-based products that can impair the thyroid gland’s function, if eaten in large quantities. Soy and pearl millet are two more goitrogenic foods. Goitrogens are named after the term “goitre”, which refers to an enlarged thyroid gland. If the thyroid gland is unable to synthesise sufficient amounts of thyroid hormone, it may expand to compensate. Goitrogens impede the thyroid’s ability to produce hormone.

Most people, including those with hypothyroidism, can consume cruciferous veggies like cabbage, broccoli, and kale in modest amounts without compromising their thyroid health. In addition, cooking decreases the goitrogenic activity of goitrogen-containing foods, making them safer for those with hypothyroidism. However, it is prudent to avoid consuming excessive quantities of raw cruciferous vegetables as well as raw cruciferous vegetable juice.

Include natural foods on your plate

Foods rich in nutrient-dense foods can improve overall health and boost weight maintenance. In addition, healthy food can help minimise the risk of hypothyroidism-related illnesses like heart disease, obesity, and type 2 diabetes. A high-fibre diet can also help reduce the likelihood of constipation, a typical symptom of hypothyroidism.

Try including the following healthy items into your diet if you have hypothyroidism:

• Greens, vegetables, tubers & roots: Spinach, lettuce, cabbage, beans, zucchini, carrots, peppers, yams, sweet potatoes, potatoes, peas, and butternut squash are all dark green leafy vegetables.

• Fruits: Bananas, berries, apples, peaches, pears, grapes, citrus fruits, pineapple, and bananas.

• Fats: Some examples of healthful fats are olive oil, avocados, avocado oil, coconuts, coconut oil and unsweetened coconut.

• Grains: Some examples of gluten-free grains are brown rice, rolled oats, quinoa, and brown rice pasta.

• Nuts & seeds: The category includes peanuts, Macadamia nuts almonds, cashews, foxnuts, pumpkin seeds, and butters derived from them.

• Beans and lentils: Beans, chickpeas, Mexican, black & kidney beans, and all lentils.

• Dairy-free options: Almond milk, cashew milk, coconut yoghurt, and coconut milk are all good dairy-free options.

• Condiments and seasonings: Tomato sauces, salsa, and mustard in addition to dried and fresh herbs like basil and rosemary.

• Beverages: Water, herbal tea, fresh fruit juices, and coconut water

Avoid over-consuming vitamins or dietary supplements

Iodine cannot be manufactured by the body, hence dietary sources such as iodized salt, seaweed, and
fortified cereals are required. While it is easy to believe that taking large supplements doses is beneficial for you, taking more than the recommended amount can trigger adverse effects. Consult your physician or a nutritionist before taking supplements, as over-consumption of supplements may hamper natural iodine production in your body.

Thyroid Triggers

Taking care of one’s general health will help alleviate symptoms. Factors such as illness, pregnancy, and stress can all affect your thyroid function. During a consultation, your doctor will collaborate with you to customising individualised, unique stress management measures and reducing chances of stress-related inflammations that can aggravate your symptoms.

Your thyroid might also benefit from you being active daily and getting adequate rest. A good night’s sleep is also essential. Every night, try to get between seven and nine hours of sleep.

If you have a thyroid illness, try to incorporate the following habits, which might be challenging since thyroid problems can make it difficult to sleep. To enhance sleep: (a) Maintain a regular schedule of sleeping and waking (b) Reduce the amount of light that reaches your eyes. Before you go to sleep, put away your phone and turn off the television. (c)  Avoid caffeinated beverages and strenuous activity before sleeping.

Thyroid issues during pregnancy

Treatment for thyroid problems is required both, before and while a woman is pregnant. Also, thyroid hormones play an important role in creating a healthy environment for your child, especially during the first three months of their life. If you have an issue with your thyroid, it is very crucial to keep an eye on your lifestyle habits, diet, and hormone levels both before and throughout your pregnancy.

Stress Management

Stress causes many health problems and can impact your thyroid. When you are stressed, your body produces cortisol. Thus, if you do not manage your stress levels, your body will produce more cortisol, which is unhealthy for your thyroid. Stress management with a healthy diet can relieve hypothyroidism symptoms. To regulate your thyroid, eat healthy foods and de-stress with meditation and yoga to calm your body and mind. You might also try sports, recreation, or dance to relieve stress.

Managing thyroid conditions and thriving

The management of your thyroid condition is very essential since abnormal levels of thyroid hormone may have major consequences for your health. To maintain your metabolism functioning at its optimum levels, it is crucial to adopt a healthy diet coupled with aerobic activities such as jogging, cycling, and swimming. Exercising can stimulate the production of thyroid hormones in your body and help you overcome the symptoms of hypothyroidism, such as increased body fat, sadness, and a lack of energy.