The butterfly-shaped gland at the base of your neck produces the hormones triodothyronine (T3), thyroxine (T4) and calcitonin that influence your metabolic rate.
It also influences the development and functioning of the brain, growth, menstrual cycle, heart rate, sleep and thought process.
A thyroid can overproduce ( hyperthyroidism ) or produce less ( hypothyroidism ) these hormones. This can lead to weight gain or weight loss, growth retardation, poor brain development, restlessness, irregular periods, depression , etc.
Medicines work, but their effects are short-lived. Food, on the other hand, can help to gradually normalize thyroid function and have no side effects.
So, without much preamble, let me tell you about the food you should eat and avoid hypothyroidism.
Foods to treat hypothyroidism
Hypothyroidism can cause the interruption of the menstrual cycle, weight gain, constipation , goiter, depression, dry skin, hair loss, muscle fatigue, slow heart rate, high blood cholesterol and a swollen face.
In addition to medications, you can consume these foods to increase their effectiveness:
According to the American Thyroid Association, iodine is necessary for the production of thyroid hormone. Iodine deficiency can cause hypothyroidism and goiter.
Since your body can not produce iodine naturally, you should eat foods that contain a good amount of iodine. And the best way to do it is to consume iodized salt.
Brazil nuts are a great source of mineral selenium that helps catalyze the conversion of inactive thyroid hormone to the active form. The scientists found that supplementation with Brazil nuts improved thyroid hormone levels.
Selenium also helps reduce inflammation and inhibits the proliferation of cancer cells. You can consume up to 8 Brazil nuts per day. Do not eat too much, as it can cause nausea, diarrhea and vomiting.
Fish are rich in omega-3 and selenium. Omega-3 fatty acids help reduce LDL cholesterol, and selenium keeps thyroid hormone running.
Eat salmon, sardines and tuna to counteract hypothyroidism. You can have 3-5 oz of fish per day. Make sure you do not overcook the fish.
By consuming broth of bones, you can kill two birds with one stone. First, the bone broth contains the amino acids glycine and proline that help repair the digestive lining and improve hypothyroidism.
Second, hypothyroidism can fracture your bones and having bone broth can help strengthen them.
You can consume a cup of bone broth for lunch or dinner. You can add some vegetables. Be sure to cook the vegetables properly as some vegetables, when eaten raw, can promote hypothyroidism.
Vegetables and fruits:
Green leafy vegetables, colorful vegetables and fruits are excellent sources of minerals, vitamins, antioxidants and dietary fiber. However, you should be careful if you suffer from hypothyroidism because a few vegetables and fruits can hinder the production of thyroid hormones and are known as goitrogens.
Vegetables such as cauliflower, spinach, kale, broccoli, soy, cabbage, radish, sweet potato, peach, avocado and mustard greens are goitrogens. However, cooking these vegetables and fruits properly can cause the goitrogens to be inactive.
Seaweeds such as nori, kelp and kombu help treat hypothyroidism, as they are a great source of iodine, B vitamins, riboflavin and pantothenic acid.
These help upregulate the production of thyroid hormones , improve mood, prevent lethargy and improve brain function. You can have up to 150 mcg of seaweed per day.
Low-fat milk, yogurt and cheese are rich in iodine and selenium that help stimulate the production and activation of thyroid hormone. They are also rich in the amino acid tyrosine that helps fight the symptoms of hypothyroidism such as depression and fatigue.
You can drink a glass of milk, 1/2 cup of yogurt and ⅙ cup of cheese per day to increase thyroid hormone levels.
Beef and chicken:
Your thyroid function can also be accelerated by providing your body with the required amounts of zinc. It is found mainly in beef and chicken and can help convert triiodothyronine (T3) into thyroxine (T4).
This conversion is of great importance because T3 is the inactive form, while T4 is the active form of the thyroid hormone. Consume at least 3 ounces of chicken breast or lean cuts of meat to increase thyroxine production.
Eggs are a great source of iodine and can help relieve hypothyroidism. You can consume two whole eggs per day.
Do not consume the yolk if you already have high cholesterol levels. Otherwise, you can consume whole eggs that are rich in fat-soluble vitamins and other nutrients that are useful for your body.
Seafood such as shrimp and lobsters contain iodine and zinc. And, as you know, iodine and zinc can help increase the production of thyroid hormone. You can safely consume at least 3 oz. Of shellfish to improve your thyroid levels.
Start cooking with olive oil if you do not use it already. Olive oil is rich in healthy fats and nutrients that help increase the levels of thyroid hormone.
Olive oil also helps reduce LDL cholesterol, which helps you lose weight and keep your heart healthy. You can use up to 10 tablespoons of olive oil per day.
Flax seeds are a great source of omega-3 fatty acids, zinc, selenium and iodine. You can consume ground flax seeds with your breakfast cereal or shake, or you can use flaxseed oil for cooking.
You can have 2-3 tablespoons of ground flax seed powder and 2 tablespoons of flax seed oil per day.
Legumes are rich in iodine and zinc and do not contain gluten. You can consume lentils, beans, bean sprouts, chickpeas, etc. to increase the secretion of thyroid hormone.
Foods rich in fiber:
Add fiber-rich foods to your diet because if you suffer from hypothyroidism, you probably also suffer from indigestion and constipation.
Include foods such as papaya, cooked green leafy vegetables and whole grains without gluten to improve digestion.
Water helps to hydrate and eliminate toxins. Drink 3-4 liters of clean water per day to help your cells function properly.
Although water may not directly help fight hypothyroidism, drinking enough can help your organs function properly.
Raw fruits and vegetables:
Crude cruciferous vegetables or leafy green vegetables are goitrogens, that is, they inhibit the production of thyroid hormones. This is exactly what you need, since your thyroid is overproducing the thyroid hormones.
Consume broccoli, spinach, kale, Chinese cabbage, cabbage, lettuce, Chinese cabbage, carrot, cauliflower, radish, arugula spinach, Brussels sprouts, pepper, tomato, apple, berries, kiwi, orange, lemon, grapefruit, etc. .
Millet and brown rice:
Millet and brown rice also have a high goitrogen activity. They are a great source of dietary fiber, vitamins and minerals. You can consume ½ – 1 cup of brown rice or millet per day to suppress the overproduction of thyroid hormone.
Eat chicken breast, fish, mushrooms, soy pieces and legumes to help develop lean muscle mass.
Hyperthyroidism leads to an increase in appetite and rapid weight loss. Since proteins take much longer to digest, they will keep you full for longer.
When it comes to inhibiting the overproduction of thyroid hormones, you should consume green tea. Scientists have found antithyroid activity in green tea due to the presence of fluoride. You can consume up to 2 cups of green tea per day.
Basil, oregano and rosemary are anti-inflammatory in nature and can help relieve the problem of hyperthyroidism.
In order to keep your blood sugar levels stable, there are three important rules to follow with any thyroid diet.
The first is to minimize or eliminate refined foods completely from your diet. The reason for this is because refined foods cause an increase in blood sugar levels, which over a period of months and years will put a lot of stress on the adrenal glands and the pancreas.
While it would be ideal to stop eating refined foods altogether, at least try to minimize the amount you consume.
The second rule involves having breakfast, because although it is not necessary to eat a large breakfast every morning, most people with thyroid and autoimmune thyroid diseases should eat something within the first hour after waking up.
This will once again help keep your blood sugar levels stable, and give you the energy you need to start the day.
You should make sure to incorporate some type of healthy protein and avoid a breakfast with a high carbohydrate content (so there are no sugary cereals, pancakes, etc.).
The third and last rule is that you should eat regularly, since when eating breakfast you should try not to spend more than a couple of hours between meals. Again, this will help keep your blood sugar levels stable.
And in addition to helping to minimize the amount of stress on the adrenal glands , eating well and keeping your blood sugar levels stable will also make it easier to lose weight, if that is what you are trying to do.
Breakfast: shake consisting of a cup of mixed berries (organic blueberries, raspberries and blackberries), two cups of purified water, some high quality protein powder, a little flax seed oil, a cup filled with vegetables of green leaf, and every now and then I will add a raw and organic egg.
Adding the raw organic egg is optional for those who find this disgusting.
Mid-morning snack n. ° 1: ½ cup of organic apples.
Mid-morning snack # 2: 1/4 cup of raw sunflower or pumpkin seeds.
Lunch: Grilled chicken salad (with organic chicken, organic romaine lettuce or mixed vegetables).
Mid-afternoon snack # 1: ½ cup of organic small carrots or steamed broccoli with garlic and olive oil.
Afternoon snack # 2: Another smoothie.
Dinner: chicken, organic turkey or wild salmon, plus one or two servings of mixed vegetables.
Refreshment: 1/4 cup of raw almonds.
Ideally, eat at least 3 to 5 servings of vegetables a day.
If you are not a vegetarian, eating organ meats and bone broth has some health benefits.
Obviously, each person is different, since some people have certain allergies and food intolerances, and if someone is dealing with a leaky gut, they may not be able to eat nuts and seeds, as well as some other foods.
As for your thyroid diet, you should try to eat lots of vegetables, ideally eating twice as many vegetables as fruits.
If you’re not a vegetarian, eating organic chicken and turkey is fine, and some wild fish in moderation are fine too. I mentioned the viscera and bone broth earlier, since these are healthy options.
Some people want to know if they can eat beef and, in most cases, it’s okay to eat a couple servings of organic grass-fed beef per week (and if it’s not organic, make sure they feed on grass ).
The nuts and the raw seeds are fine, although you do not want to exaggerate either. And if you have a leaky gut, you’ll want to avoid all the nuts, seeds and legumes.
Generally, brown or wild rice is fine to eat in moderation, and despite lectins and phytic acid (which is also a problem with nuts and seeds), most people without intestinal problems can eat some beans and lentils.
And if you’re worried about lectins and phytic acid, you can ferment and soak beans, nuts and seeds. Although I just mentioned the rice, you will notice that the diet I listed did not include any grain.
While many people can eat some grains, even if this is the case, you really want to minimize the consumption of grains because of the impact they have on blood sugar levels.