Foods to Support your Thyroid

Thyroid symptoms can be wide spread and varied with the majority of Thyroid pathologies often resulting in fatigue. This blog offers some supportive and studied foods to promote healthy Thyroid function. For more information about how the Thyroid gland works in the body, read my early blog Running my Thyroid to the Ground.

Key minerals and vitamins for Thyroid health

Iodine: critical for creating T3 and T4 in the body. Iodine combined with Tyrosine makes either T3 or T4.
Zinc: this mineral helps build receptors in the brain that recognise how much thyroid hormone is circulating. A deficiency in Zinc can mean the brain has a hard time recognising how much Thyroid gland is available and therefore how much should be produced. So even if we have enough Thyroid, your brain might not tell your body to produce more of it due to lack of Zinc.
Selenium: converts T4 (the inactive Thyroid hormone) into T3 (the active Thyroid hormone).
Iron: the Thyroid needs iron to convert T4 into T3, the active form of Thyroid hormone. Iron deficiency is associated with Thyroid dysfunction.
B Vitamins: Hypothyroidism can compromise your ability to absorb Vitamin B12. The B Vitamins, particularly B12 plays a crucial role in metabolic and cellular processes. B12 is the catalyst for red blood cell production, DNA synthesis, protein conversion, neurological function, fatty acid synthesis, and nerve health. Eating foods rich in B Vitamins are beneficial to overall health and particularly if you feel like you are experiencing symptoms of Hypothyroidism.

Foods for Thyroid health

Seaweed is a rich source of Iodine, particularly Kombu Kelp, Wakame and Nori.
Nuts are a good source of Selenium specifically Brazil nuts (highest but only have 3 or 4 Brazil nuts in one sitting max or you can be at risk of Selenium toxicity) and Pecan Nuts.
Beef (organic) contains Zinc, Selenium, B12, Iron and Tyrosine (Tyrosine is an amino acid that the body produces from phenylalanine, important for brain function and alertness) and Glutamine. Glutamine is an amino acid that’s directly feeds cells within our gut, when are sleep deprived, training or stressed what happens is our cells in the gut demand more Glutamine, without Glutamine the gut can break down.
Cod and Oysters contain Zinc, Selenium and Iodine.
Salmon Fillet is a great source of Iodine, B12, Iron and Glutamine.
Shrimps provide a good source Zinc and Selenium.
Tuna is great source of Tyrosine but has less minerals. However this is a good option for including a form of meat in your diet if you do not eat Beef/red meat. Tuna Steak also contains lower levels of Selenium, Zinc, Vitamin B6 and Iodine.
Apricots, Cacoa and Cumin are all good Vegan sources of Iron.
Sardines provide a rich sources of Zinc, Selenium in addition to being high in Omega-3 fatty acids.
Egg Yolks and Egg Whites contain Selenium and Iodine.
Selenium can also be found in Broccoli.
Turkey Breast contains Zinc and B12.
Chicken Liver is one the most nutrient dense foods on the planet high in B12 and Iron.