There’s no denying the importance of thyroid health, so it’s important to know the key foods that are instrumental in giving things a boost. The thyroid is a small gland located in the neck, and it plays an important role in regulating metabolism, energy levels and heart rate. When the thyroid isn’t functioning optimally, it can lead to a range of health issues, ranging from fatigue and weight gain, to mood imbalances and digestive problems. Luckily, choosing the right food and nutrition can make a big difference in supporting thyroid health.
Foods to Eat if You Want to Improve Your Thyroid Health
- Yoghurt - A healthy gut can have a positive impact on thyroid function, as the gut and thyroid are somewhat connected. Foods that are rich in probiotics, such as yoghurt, can help you to maintain a balanced gut microbiome, which is key for optimal thyroid function. Yoghurt, kefir, sauerkraut, kimchi and other fermented foods all have a similar impact.
- Seaweed - Iodine is essential for thyroid hormone production, so it’s important to include iodine-rich foods in your diet, such as seaweed. Seaweed is one of the best sources of natural iodine and is packed with other minerals beneficial for overall health. This includes kelp and nori, both of which can be enjoyed in soups, salads or as a snack. Of course, balance is key, as too much iodine can have a negative effect.
- Berries - Berries are loaded with antioxidants, which help to protect the thyroid from stress and inflammation. They’re also low in sugar compared to other fruits, making them a great addition to a balanced diet. Blueberries, strawberries, raspberries and blackberries are especially beneficial.
- Whole Grains - Whole grains - such as oats, brown rice and quinoa - provide fibre and energy to help fight some of the fatigue that can accompany thyroid issues. Fibre also helps with digestion, which is often slower in individuals with thyroid disorders. It’s a good idea to add whole grains into your meals, such as salads, grain bowls, or as a side dish to vegetables and protein.
- Fish - Fish are full of omega-3 fatty acids, which have powerful anti-inflammatory properties, an ideal way to reduce thyroid inflammation, especially for autoimmune thyroid conditions. Salmon, sardines, trout and mackerel are especially good choices, especially if they’re baked or streamed, which helps to retain nutrients.
- Eggs - Eggs are one of the best sources of iodine, selenium and vitamin D, all of which are essential nutrients necessary for thyroid health. It doesn’t matter whether you choose to boil, scramble or poach your eggs, they’re an excellent way to get your fix of important nutrients, which help to keep your thyroid health in check.
- Brazil Nuts - Brazil nuts are packed full of selenium, which is important for thyroid health. Selenium is a mineral that supports the conversion of thyroid hormones into their active forms and acts as an antioxidant to protect the thyroid from damage. Just one or two Brazil nuts per day can provide enough selenium for your body. It can also be found in tuna and sardines.
- Lean Protein - For those with an underactive thyroid, maintaining muscle mass can be challenging due to a slower metabolism, which is where lean protein comes in. Lean protein sources help to provide energy and support muscle health, and chicken, turkey, beans, lentils and tofu are especially effective.
By focusing on a diet that’s rich in these foods, you can support thyroid function and reduce the risk of nutritional deficiencies, helping you to feel your best and keep your thyroid functioning as well as possible. Find out more by checking out one of our nutrition courses.
