Maintain a watchful eye for these 9 food items if you suspect low thyroid function:
If you're experiencing unexplained weight gain, fatigue, thinning hair, stiff or painful joints, memory issues, and increased sensitivity to cold, it may be wise to get your thyroid checked. You might be suffering from hypothyroidism, often referred to as an underactive thyroid or low thyroid.
The thyroid plays a vital role in regulating the body's metabolism, affecting weight gain and related metabolic issues like diabetes, high cholesterol, and fatty liver disease. If left untreated, low thyroid may lead to obesity, infertility, and heart disease. The standard treatment involves thyroid hormone replacement, such as levothyroxine, to compensate for the underactive thyroid.
Nutrition can aid in supporting thyroid function. Dr. Raphael Kellman, a doctor of functional medicine and author of The Microbiome Diet, suggests that vitamins and minerals can help alleviate the underlying causes of thyroid disorders, including autoimmune processes and inflammation. Five key nutrients for this purpose include:
- B vitamins
- Iodine
- Selenium
- Tyrosine
- Vitamin D
- Zinc
Here are some foods rich in these nutrients beneficial for people with low thyroid:
Chicken
Choosing lean protein meat sources like chicken over beef and pork is generally recommended, and it's beneficial for thyroid health as well. A three-ounce serving of dark meat chicken contains 22 percent of the daily recommended value (DV) of zinc, a trace mineral that aids in thyroid hormone production. White meat chicken has less zinc than dark meat, but it still supports thyroid health. Chicken is also a source of tyrosine, which, when combined with iodine, produces thyroid hormone.
Eggs
Eggs are a good dietary source of two crucial trace elements: selenium and iodine. Both of these trace elements can contribute to overall thyroid function and control activation of thyroid hormones. One large egg contains 27 percent of your DV of selenium and 17 percent of your DV of iodine. If you add iodized salt to your eggs, you'll likely meet your iodine needs for thyroid protection.
Nuts and legumes
Nuts and legumes like cashews and lentils are high in selenium. Brazil nuts are an especially rich source of the trace element, with one ounce containing nearly 1,000 percent of your DV of selenium. However, eating only a few servings of Brazil nuts per week is advisable to avoid selenium toxicity.
Oysters
When it comes to foods rich in zinc, oysters top the list. One serving of oysters provides 673 percent of zinc's DV. Like most seafood, the oyster is also a good source of iodine. Just three ounces of cooked oysters offer nearly two-thirds of the iodine required daily.
Tuna and sardines
Tuna and sardines are rich in selenium, with tuna containing 167 percent of the nutrient's DV and sardines providing 82 percent. Tuna is also a relatively good source of iodine, though its content is not as high as oysters. A three-ounce serving of tuna contains about 11 percent of the DV of iodine.
Supporting Thyroid Function with Specific Nutrients
A healthy thyroid requires an adequate supply of iodine to function effectively, especially as age makes metabolization harder. Consuming these foods rich in essential nutrients can contribute to maintaining healthy thyroid function:
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Certain foods should be minimized or avoided if you have hypothyroidism as they can interfere with thyroid function when consumed in large quantities:
Alcoholic and caffeinated beverages
Beverages containing alcohol and caffeine can affect thyroid function differently. Alcohol may suppress thyroid function more when consumed regularly, while caffeine could potentially hinder your body's ability to absorb thyroid medication. Due to their potential for irritating the thyroid gland, these beverages should be consumed in moderation.
Cruciferous and leafy green vegetables
Vegetables, in general, are vital for overall health. However, people with hypothyroidism should limit excessive consumption of cabbage, broccoli, kale, Brussels sprouts, cauliflower, and spinach due to their higher content of thyroid-interfering goitrogens than other vegetables. However, as long as they are consumed in moderation and cooked first, there should be no concerns.
Millet
Millet may reduce thyroid function, even when not consumed in large amounts, making it advisable to avoid this grain if your thyroid is underactive.
Soy-based foods
Some experts speculate that soy-based foods like tofu, soy milk, and edamame may interfere with the absorption of thyroid medication. If consuming these foods, it's best to do so in moderation and to eat them several hours after taking your thyroid medication.
- Dr. Raphael Kellman, a functional medicine expert, recommends B vitamins, iodine, selenium, tyrosine, vitamin D, and zinc for alleviating the underlying causes of thyroid disorders.
- Chicken, a lean protein source, contains 22 percent of the daily recommended value of zinc, a nutrient crucial for thyroid hormone production, and also provides tyrosine, which, in combination with iodine, produces thyroid hormone.
- Eggs are rich in selenium and iodine, two trace elements that contribute to overall thyroid function and control activation of thyroid hormones.
- When it comes to foods rich in zinc and iodine, oysters top the list, with one serving offering 673 percent of zinc's daily value and nearly two-thirds of the iodine required daily.
