What is the Best Diet to Promote a Healthy Thyroid?
Jake Newby
| 4 min read
A well-balanced diet can ease the challenges associated with living with chronic conditions, including hypothyroidism and hyperthyroidism. While a healthy diet won’t cure thyroid disorders, it may help ease some of the symptoms associated with thyroid issues.
What is the thyroid and what does it do?
The thyroid is part of the body’s endocrine system, which is responsible for producing and secreting hormones that regulate multiple bodily functions. It’s a butterfly-shaped gland located in the front of neck that converts iodine into various hormones that control the body’s metabolism, according to the Cleveland Clinic. Metabolism is the process by which the body transforms food into energy, so the thyroid is one of the most important glands in the human body. Thyroid hormones also affect:
- Body temperature
- Breathing
- Digestion
- Heart rate
- Mental activity
Health conditions like hypothyroidism and hyperthyroidism can occur when the thyroid produces too much or too few of the hormones.
Hypothyroidism and Hyperthyroidism
When the thyroid produces too little of its hormones, it’s called hypothyroidism. Common symptoms include:
- Increased fatigue
- Depression
- Weight gain
- Constipation
- Achiness
- Brittle hair
- Itchy skin
An overactive thyroid is known as hyperthyroidism. Symptoms include:
- Weight loss
- Nervousness
- Irritability
- Faster heart rate
- Difficulty sleeping
- Trembling
- Weakness
What is the role of selenium?
Selenium is an essential mineral found in many foods and added to some others. It is also available as a dietary supplement. It is important for thyroid function, production of DNA and protecting the body from damage from free radicals, according to the National Institutes of Health.
The thyroid gland has high amounts of selenium. While selenium deficiency is very rare in the United States, research shows lacking selenium in the diet is linked with an increased prevalence of thyroid diseases. Foods high in protein tend to be the best source of selenium. Some examples include:
- Brazil nuts
- Seafood
- Poultry
- Red meat
- Eggs
- Beans
- Oatmeal
Balance is key when considering your selenium intake. Just like eating some of these foods in excess – such as red meat – can contribute to various diseases, it is possible to consume too much selenium. The recommended dietary allowance (RDA) includes the total amount of selenium you should get from foods and supplements. Most people can get their RDA of selenium from food.
For adults, the safe upper limit for selenium is 400 micrograms a day.
Be careful not to overconsume Brazil nuts, as just one nut provides almost twice the RDA for selenium. It’s best to not exceed four Brazil nuts in a day. Selenium toxicity is linked to heart, kidney and breathing problems.
Though selenium is found in most sources of animal protein, consider aiming for lean sources of protein, like chicken, turkey, fish and beans. Fish including salmon, cod, sea bass, haddock and perch are rich in Omega-3 fatty acids and of course, selenium.
Other foods involved in maintaining a healthy thyroid
Iodine is another mineral essential to thyroid function. It’s found in iodized salt, fresh eggs, dairy products and seaweed. While foods with iodine are great to include, it’s best to avoid excessive amounts of iodine, such as from supplements, as this could potentially affect thyroid hormones.
If you have hypothyroidism, it’s a good idea to talk with your healthcare provider about the timing of certain foods and supplements with your thyroid medications. Foods rich in soy, fiber and caffeine along with multivitamins, iron and calcium supplements can interfere with the absorption of the thyroid hormone in the medicine.
The best approach is to eat a variety of fruits, vegetables, nuts and whole-grain foods to promote overall health. It’s a good idea to avoid or reduce your intake of simple carbohydrates, overly processed foods and saturated fats.
Incorporating and avoiding certain foods into your diet is a good idea whether you suffer from thyroid issues or not. Talk to your primary care provider to find out if a diet change is needed to support your thyroid health, or if you need to pursue other forms of treatment, such as surgery or medication.
Photo credit: Getty Images
