Low thyroid? Keep these 9 foods on your radar

If you’re suffering from unexplained weight gain, fatigue, thinning hair, stiff or painful joints, memory issues and/or increased sensitivity to cold, you may want to get your thyroid checked. Chances are, you may be suffering from hypothyroidism — sometimes called underactive thyroid or low thyroid.

The thyroid plays a crucial role in regulating the body’s metabolism, influencing weight gain and related metabolic issues such as diabetes, high cholesterol, and fatty liver disease.

Left untreated, low thyroid can lead to obesity, infertility and heart disease. The standard treatment includes thyroid hormone replacement, such as levothyroxine, to compensate for an underactive thyroid.

Nutrition can help support your thyroid function. Here are five foods rich in key thyroid-benefiting nutrients that are particularly beneficial for individuals with a low thyroid function…

5 foods that are good for your thyroid

According to Dr. Raphael Kellman, M.D., a doctor of functional medicine and author of The Microbiome Diet, “Vitamins and minerals can help fight the underlying causes of thyroid disorders, such as autoimmune processes and inflammation, and help improve a dysfunctional thyroid.”

Those key nutrients include:

B vitamins

Iodine

Selenium

Tyrosine

Vitamin D

Zinc

Below are foods that are good dietary sources of these nutrients…

Chicken

Most nutrition plans recommend choosing lean protein sources, such as chicken, over beef and pork. And chicken’s also a great choice for thyroid health.

A three-ounce serving of dark meat chicken contains 22% of the daily recommended value (DV) of zinc, a trace mineral that helps the body produce thyroid hormones. White meat chicken has less zinc than dark meat, but it’s still good for thyroid health.

Chicken is also a source of tyrosine — which, when accompanied by iodine, produces thyroid hormone.

Eggs

You’ll find two crucial trace elements in eggs: selenium and iodine. Both of these trace elements can help improve overall thyroid function and control the activation of thyroid hormones.

One large egg contains 27% of your DV of selenium and 17% of your DV of iodine. If you sprinkle a little iodized salt on your eggs, you’ll likely be getting all the iodine you need to protect your thyroid.

Eggs also contain approximately 32% of the RDA for vitamin D. However, recent reports suggest that the RDA may be set too low.

Nuts and legumes

Nuts and legumes, such as 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% of your DV of selenium. However, you’ll only want to eat a few servings of Brazil nuts a week to avoid selenium toxicity.

Oysters

When it comes to foods rich in zinc, oysters are No. 1. One serving of oysters gives you 673% of zinc’s DV.

Like most seafood, the oyster is also a great source of iodine. Just three ounces of cooked oysters provide nearly two-thirds of the iodine you need each day.

Tuna and sardines

Tuna and sardines are second only to Brazil nuts on the list of foods rich in selenium. Tuna contains 167% of the nutrient’s DV, while sardines come in at 82%.

Tuna is also a relatively good source of iodine, though it doesn’t have as much as oysters. A three-ounce serving of tuna contains approximately 11% of the daily value (DV) of iodine.

4 foods to avoid if you have hypothyroidism

Some foods aren’t good for thyroid health because they contain substances that can interfere with thyroid function when eaten in large quantities. If your thyroid is underactive, you should either minimize or avoid consumption of the following foods….

Alcoholic and caffeinated beverages

Drinks containing alcohol and caffeine can affect your thyroid in different ways. Alcohol can suppress your thyroid function, especially if you drink it regularly. And it’s possible caffeinated beverages can interfere with your body’s ability to absorb your thyroid medication, though research hasn’t completely proven this.

Since coffee, green tea and alcohol can all irritate your thyroid gland, it’s best to drink them in moderation. Consider limiting your coffee intake to one cup in the morning and reserving your alcohol consumption for special occasions.

Cruciferous and leafy green vegetables

This one is tricky. After all, fresh veggies are critical for good health. But if you have hypothyroidism, you should limit excessive consumption of cabbage, broccoli, kale, Brussels sprouts, cauliflower and spinach. These tend to be higher in thyroid-interfering goitrogens than other vegetables. However, experts say as long as you eat them in moderation — and cook them first — you should be fine.

Millet

Some research has shown that millet can reduce thyroid function, even when consumed in moderate amounts. So you may want to avoid this grain altogether if your thyroid is underactive.

Soy-based foods

Some experts suggest that soy-based foods, such as tofu, soy milk, and edamame, may interfere with the absorption of thyroid medication. If you plan to eat these foods, do so in moderation and wait several hours after taking your thyroid medication.

Sources:

The best diet for hypothyroidism — The Checkup By SingleCare

20 Foods Rich in Selenium — Healthline

Zinc & Selenium and Their Effect on Thyroid Health — Genesis Performance Chiropractic

Top Foods High in Iodine — Nourish by WebMD