Nutrients
that support our thyroid
The thyroid gland needs specific vitamins
and minerals to properly do its job. Since we are all unique in how our
hormones are functioning, the best way to get a handle on what our body
specifically needs is to have a full thyroid panel done to help pinpoint where
individual levels may be off balance. Research shows us that there are a few
key nutrients that are highly valuable for everyone.
Iodine
(I): This is
the most important trace element found in thyroid functioning. Without iodine,
our thyroid does not have the basic building blocks it needs to make the
necessary hormones to support all of the tissues in the body. Thyroxine (T4)
and Triiodothyronine (T3) are the most essential, active, iodine-containing
hormones we have.
Selenium
(Se): This element is indispensable to our thyroid in
several ways. Selenium-containing enzymes protect the thyroid gland when we are
under stress, working like a “detox,” to help flush oxidative and chemical
stress, and even social stress – which can cause reactions in our body.
Selenium-based proteins help regulate hormone synthesis, converting T4 into the
more accessible T3. These proteins and enzymes help regulate metabolism and
also help maintain the right amount of thyroid hormones in the tissues and
blood, as well as organs such as the liver, kidneys, and even the brain.
Selenium also helps regulate and recycle our iodine stores. These are all very
important functions!
Zinc
(Zn), iron (Fe), and copper (CU): These three trace
metals are vital to thyroid function. Low levels of zinc can cause T4, T3, and
the thyroid stimulating hormone (TSH) to also become low. Research shows that
both hyperthyroidism (overactive thyroids) and hypothyroidism (under active
thyroids), can sometimes create a zinc deficiency leading to lowered thyroid
hormones.
Decreased levels of iron can result in
decreased thyroid function as well. When combined with an iodine deficiency,
iron must be replaced to repair the thyroid imbalance. Copper is needed to help
produce TSH, and maintain T4 production. T4 helps cholesterol regulation, and
some research even indicates copper deficiency may contribute to higher
cholesterol and heart issues for people with hypothyroidism.
Antioxidants
and B vitamins: Most people have heard that
antioxidants are important to help temper oxidative stress, and thus combat
degenerative diseases as well as improve the aging process. Vitamin A (commonly
known as beta-carotene), C, and E, along with iodine and selenium, help the
thyroid gland mitigate oxidative stress in an ongoing, daily process.
Oxidative
stress tends to be higher with Graves disease, the
most common form of hyperthyroidism. With this condition, the overactive
thyroid uses more oxygen, which can result in an accumulation of oxygenated
compounds that can damage cells. Antioxidants are recommended to help stop the
oxidative stress before it dominoes. In addition, the B vitamins, including B2,
B3, and B6, help with the manufacturing of T4. As you can see, these mechanisms
are all connected, which is why the proper micronutrients are important!
Foods
that support our thyroid
The following list offers whole food
sources containing the necessary vitamins and minerals needed to help our
thyroid stay healthy and work properly.
Iodine
Primary sources:
Salmon With
Asparagus and FruitSea vegetables: Kelp, nori, kombu, dulse, arame, wakame,
hijiki
Seafood:
Haddock, clams, salmon, shrimp, oysters, sardines
Iodized sea salt
Secondary sources:
Eggs, spinach,
garlic, asparagus, Swiss chard, mushrooms, summer squash, sesame seeds, lima
beans
Selenium
Tuna, mushrooms,
beef, sunflower seeds, Brazil nuts, organ meats, halibut, soybeans
Zinc
Beef, turkey,
lamb, fresh oysters, sardines, soybeans, walnuts, sunflower seeds, Brazil nuts,
pecans, almonds, split peas, ginger root, whole grains, maple syrup
Copper
Crabmeat,
oysters, lobster, beef, nuts, sunflower seeds, beans (white beans, chickpeas,
soybeans), shitake mushrooms, pearled barley, tomato paste, dark chocolate
Iron
Organ meats,
oysters, clams, spinach, lentils, soybeans, white beans, pumpkin seeds,
blackstrap molasses
Thyroid Vitamin A Beta Carotene Foods Carrots Brocolli
SpinachVitamin A (beta-carotene)
Broccoli,
asparagus, lettuce, kale, carrots, spinach, sweet potatoes, liver, winter
squash/pumpkin, cantaloupe
Vitamin C
Broccoli,
Brussels sprouts, cauliflower, greens (mustard, collard, kale, turnip),
parsley, peppers (chili, Bell, sweet), strawberries, guava, papaya, citrus,
kiwifruit
Vitamin E
Peanuts,
almonds, sunflower seeds, beans and soybeans, asparagus, leafy green
vegetables, whole grains, liver
Vitamin B2 (riboflavin)
Egg yolks, organ
meats, wild rice, wheat germ, Brewer’s yeast, mushrooms, almonds
Vitamin B3 (niacin)
Poultry (white
meat), peanuts (with skin), wheat bran, rice bran, liver, Brewer’s yeast
Vitamin B6 (pyroxidine)
Fish (tuna,
trout, salmon), liver, bananas, brown rice, wheat germ, sunflower seeds,
walnuts, beans (navy beans, garbanzos, pinto beans, soybeans, lima beans),
Brewer’s yeast
Foods
that may disrupt our thyroid function
Soy: There are some studies showing that the
isoflavones in soybeans can inhibit the enzyme, which adds iodine to the
thyroid hormone known as thyroid peroxidase (TPO). These studies indicate that
soy isoflavone might bond with the iodine we do have, diminishing the reserve
for thyroid production. The issue lies with the levels of iodine we have. If
levels are sufficient, eating natural soy should not be a problem. Natural soy
is a tremendous help to many women in regulating menopause symptoms, so this is
an important nutrient to consider.
Brassica family of vegetables: Examples of Brassica
VegetablesThis group of vegetables includes brussel sprouts, cauliflower,
broccoli, and cabbage, which studies show can reduce the thyroid hormone in a
similar way to soy. Goiter, an enlarged thyroid, is linked to iodine
deficiency. The compounds categorized as goitrogens can be found in small
amounts in many other foods as well, including spinach, peanuts, and
strawberries. It’s ok to eat them, but by pairing them with iodine-rich foods,
we can counteract the metabolization reducing iodine.
Gluten: There is a
distinct connection between gluten intolerance, celiac disease, and autoimmune
thyroid issues. This is the one food I strongly recommend to avoid if you have
a thyroid condition. Gluten is found in many foods, and can trigger a whole
series of digestive issues and hormonal imbalances. I have many patients whose
thyroid functioning improves if we determine gluten sensitivity and remove
gluten from their diets. Not only that, they feel better!
Find
the right balance
When we support our thyroid naturally, we
can improve the way we feel on many levels. It may seem complicated, but once
we learn which foods help and how to support our thyroid with the
micronutrients we need, it will become second nature.
Get
tested
Have a full thyroid panel, as well as check
iodine, selenium, and Vitamin D levels. The results of these tests combined,
can help determine any underlying conditions and the best way to treat them.
Eat
whole foods and consider taking supplements.
Supporting our thyroid through consuming
wholesome foods rich in the right micronutrients is ideal. But it isn’t always
possible to do this on a regular basis. Using a high-quality multivitamin
(click here for Women to Women’s formulation) and mineral supplement can help
round-out deficiencies in thyroid imbalance. Try this approach before taking a
synthetic thyroid hormone, since these prescriptions tend to increase our
thyroid’s dependence on them, making it harder to get off of them later.
Use herbs.
There are many herbs that can support
thyroid function, such as sage, ashwaganda, bacopa monnieri, and coleus
forskohlii. Combined with iodine and selenium, these herbs can help boost
energy and support healthy metabolism. A functional medicine practitioner can
help with the formula based on individual need.
Address
stress.
Chronic stress leads to elevated levels of
cortisol, the primary stress hormone, which over time can overwork thyroid
hormones, eventually leading to hypothyroidism. A good way to minimize physical
stress is to actually eat more often. Three balanced meals and two healthy
snacks every day can keep our thyroid working smoothly. Minimizing emotional
stress is also important. Exercise, plenty of sleep, and relaxation techniques
such as yoga and meditation can also help balance our hormones and thyroid
functioning.
Sit
and enjoy your meals.
We live in a culture where relaxing is put
at the bottom of our to-do list. When we are rushed and hurry to eat, or eat
standing at the kitchen counter, in the car, or at our desks, our digestive
systems do not work as well as they do when we are relaxed and comfortable
while eating. Sitting down and enjoying our meals not only help nourish our
bodies, it helps our thyroid by reducing the stress associated with hurrying.
Sit with friends and family, talk, laugh, relax, and enjoy the break. You will
notice a difference in how you feel, and your thyroid will too.
Thank you for the detailed explanation of thyroid. Can you please elaborate it in thyroid related disease, like- hypothyroidism, hyperthyroidism, hashimoto's disease, thyroid cancer etc.? There is lot of confusion among patients and society to decide what to eat and what should not in different conditions.
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