Foods & Nutrients Endocrinologist Loves for Thyroid Health

Considering that about 20 million Americans have some form of thyroid health issue, optimizing thyroid health is a priority for many. After all, your thyroid gland affects so many body processes, and a malfunction can lead to a variety of unfavorable symptoms, including fatigue, weight gain, hair loss, brain fog and much more.

And although thyroid dysfunction is linked to genetic factors, “the biggest thing that outweighs everything is lifestyle,” says council-certified endocrinologist Brittany Henderson, MD, which means it’s often possible to optimize thyroid health and alleviate certain symptoms through your diet.

“The general theme here is to identify [and avoid] foods that are inflammatory to your own immune system,” Henderson continues in this episode of the mindbodygreen podcast. This is different for everyone (some people can’t tolerate nightshade; others find it very good) and it’s about figuring out what works for your body.

However, there are some foods and nutrients with known anti-inflammatory properties that can benefit thyroid health. Below Henderson lists his favorites:

1. Selenium

“Selenium is a vitamin that is good for peripheral conversion of thyroid hormone, so it is good to support the thyroid axis, “” says Henderson.” In particular, selenium is the main component of selenoproteins that your body needs to produce thyroid hormones. If your level is low, it is more difficult for your thyroid to produce these hormones.

In addition, Henderson says, selenium is also an antioxidant, ” so it helps action oxidative stress in the thyroid.”Because you want to reduce inflammation to maintain optimal thyroid health, nutrients that action free radicals are essential.

To stock up on selenium, Henderson recommends Brazil nuts – but be conscious not to go too far, especially if your diet includes other selenium-rich foods. Brazil nuts are significantly rich in minerals, which is why Henderson recommends keeping only two or three nuts a day.

2. IODINE (in moderation)

Iodine is important for the health of the thyroid gland, but even here you do not want to go too far. See, although you want to get iodine in general, studies have shown that increased iodine intake is associated with outbreaks of Hashimoto’s health issue.

Henderson notes that the recommended daily allowance is 150 micrograms for an mature and maybe 220 micrograms for a breastfeeding mature—but ultimately it’s a matter-by-matter basis. “Really talk to your doctor to make sure this is right for your specific needs,” she says. Consider the total of iodine you already consume in your diet (sea vegetables such as dulse, nori, kombu and arame are all rich in minerals) before adding.

3. Zinc

In terms of thyroid function, “zinc is really important,” Henderson says, because it is necessary for the production of thyroid hormones. In fact, research shows that zinc deficiency is associated with hypothyroidism (or underactive thyroid). The recommended daily intake of zinc is 11 milligrams for men and 8 milligrams for women, and you can find it in a variety of foods, such as oysters, hemp seeds, pumpkin seeds, etc.

Leave a Reply

Your email address will not be published. Required fields are marked *