What to Eat if You’re Managing Hypothyroidism
“There is no one food that will increase your thyroid hormone, but there are foods that a person with hypothyroidism should eat more of,” Rizzo says.
When you research the best foods for hypothyroidism, you probably won’t find many surprising selections. Most lists reflect a nutrient-dense, unprocessed diet typically recommended for most people. But some vitamins and nutrients are particularly important for thyroid health.
Here at the big nutrients and vitamins for thyroid health:
Iodine
While iodine deficiency is relatively rare in the United States because of the country’s mandated “salt iodization” legislation, people in countries without foods fortified with iodine may need to up their intake.
Megan Casper, RDN, a dietitian based in New York City, points out that iodine deficiency is the leading cause of hypothyroidism worldwide. This mineral can’t be made by the body, so dietary sources like iodized salt, dairy products, seafood, seaweed, and fortified cereals are important.
“Iodine is an essential nutrient in the body, and thyroid hormones are composed of iodine,” says Rizzo. “Those lacking thyroid hormones may also be lacking iodine.”
The recommended daily amount of iodine is 150 micrograms (mcg) — less than half the amount in 1 teaspoon (tsp) of iodized salt.
If you and your doctor have determined you’re getting enough iodine, don’t supplement your diet, because this could worsen your condition.
Tyrosine
As with iodine, you’ll want to talk with a doctor to see if you would benefit from eating more foods with tyrosine or taking a supplement. That’s because this amino acid has the potential to interact with hypothyroidism medication.
But, considering its role, you will want to make sure you’re getting enough of the amino acid: Together with iodine, tyrosine makes the thyroid hormone.
Foods with tyrosine include:
- Seaweed
- Turkey
- Eggs
- Cottage cheese
Vitamin D
“Most people with hypothyroidism are deficient in vitamin D, but the mechanism for this is unknown,” Rizzo says.
Adequate vitamin D in your diet can help prevent illnesses linked with vitamin D deficiency such as bone loss and malformations.
Foods rich in vitamin D include:
- Eggs
- Fatty fish like wild-caught salmon
- Dairy products such as Greek yogurt
Antioxidants
These foods fight oxidative stress, a state of increased inflammation that’s associated with hypothyroidism and other chronic diseases.
To get your fix of antioxidants, reach for:
- Berries
- Nuts
- Seeds
- Dark-green leafy veggies, such as spinach and kale
Selenium
“The highest concentration of selenium is found in the thyroid gland, and it’s vital to the enzymes that help the thyroid function,” Rizzo says. “Many people with hypothyroidism may be lacking in this important nutrient, which has a large effect on the immune system, cognitive function, and fertility.”
Valuable sources of selenium include:
- Seafood
- Eggs
- Seeds
- Brazil nuts
If you’re taking a supplement, keep in mind that the upper limit for adults is around 400 micrograms mcg but some say to stick to under 255 mcg. Work with a healthcare professional to find the right amount for you.
Vitamin B12
“Many people with hypothyroidism suffer from B12 deficiency, but the mechanism for this is also unknown,” Rizzo says.
There are plenty of ways to load up on vitamin B12:
You may be at risk of deficiency if you follow a vegan diet, so consider talking with your doctor about supplementation.
Read the full article here
