Nutrition for Thyroid Health

Part 1: Thyroid Basics

For the first part of our thyroid blog series, we are going to talk about what the thyroid is and nutrition for thyroid health. So, what exactly is the thyroid gland and why is it so important? Our thyroid is a small but mighty endocrine gland located at the front of the neck. It is responsible for producing thyroid hormones that help with many important bodily functions such as energy utilization, cell repair, helping organs such as the heart and brain properly function, balancing our body temperature and metabolizing the food we eat to name a few (1,2). When our thyroid is healthy and functioning properly, our bodies can function properly as well! Sometimes for various reasons, the thyroid can become damaged or off-balance, causing too little or too much thyroid hormone to be produced. When this happens, all those important bodily functions that the thyroid assists with can be thrown out of balance. Thyroid disease is more common in women than in men but can happen to anyone at any time.3 Therefore, it is so important to keep our thyroid healthy. One of the ways we can do that is through the food we eat! While nutrition cannot cure thyroid diseases, it plays an important role in thyroid health and can help manage symptoms of thyroid disease.

There are several nutrients that are vital for keeping the thyroid healthy. We can keep our thyroid thriving by eating a well-balanced diet full of whole, minimally processed foods focusing on specific nutrients that the thyroid loves! Some of these nutrients are iodine, selenium, zinc, and healthy fats which can all be obtained through the food that we eat (2). Iodine is a mineral that is essential for thyroid health. In fact, thyroid hormones are made up of iodine and the amino acid tyrosine (4). Iodine-rich foods include seafood such as fish, seaweed, dairy, whole eggs, grains, prunes, and iodized salt. Selenium is another mineral that is vital for keeping the thyroid healthy and balancing thyroid hormones. Interestingly, the highest concentration of selenium found in the body is in the thyroid gland.2 Get more selenium in your diet by eating foods like Brazil nuts, couscous, chia seeds, mushrooms, beef, lamb, poultry, and sunflower seeds (1). Zinc helps us use our food for energy and is important for thyroid health by helping to regulate thyroid hormones. Great food sources of zinc include shellfish, chicken, beef, chickpeas, and cashews (5). Last but not least, healthy fats from whole, minimally processed food sources like avocado, olive oil, coconut oil, unsalted nuts and seeds, and fatty fish can help reduce inflammation and balance thyroid hormones (1). While most foods can fit in a thyroid healthy diet, foods that contain goitrogens may be of concern to some individuals with thyroid conditions, specifically hypothyroidism and Hashimoto’s Disease. Goitrogens are compounds that can disrupt thyroid function and are found in foods such as soy foods like edamame and tofu and cruciferous vegetables such as cabbage, broccoli, kale, cauliflower, and Brussels sprouts and seeds including millet and pine nuts. Research shows that cooking these foods inactivates the compound and goitrogens are generally only a problem if iodine deficiency is present (2,5). Nutritional needs will vary from person to person depending on if they have a thyroid condition and which thyroid condition they have. Look out for our next blog post, where we will talk all about hyperthyroidism and things you can add to your diet to help you to feel your best!

References

1.     Iftikhar N. Hyperthyroidism Diet. Healthline. https://www.healthline.com/health/hyperthyroidism-diet. Published March 10, 2021. Accessed September 9, 2021.

2.     Thyroid Disease and Diet- Nutrition Plays a Part in Maintaining Thyroid Health. Today's Dietitian. https://www.todaysdietitian.com/newarchives/070112p40.shtml. Published July 2012. Accessed September 9, 2021.

3.     Are There Foods that Support Thyroid Health? https://jandonline.org/article/S2212-2672(12)00242-0/fulltext. Published August 2, 2021. Accessed September 9, 2021.

4.     Markley L. Thyroid Health: Whole Food Nutrition is Foundational. Food & Nutrition Magazine. https://foodandnutrition.org/blogs/stone-soup/thyroid-health-whole-food-nutrition-foundational/ Published January 11, 2018. Accessed September 9, 2021.

5.     Raman R. Best Diet for Hypothyroidism. Healthline. https://www.healthline.com/nutrition/hypothyroidism-diet. Published June 17, 2021. Accessed September 9, 2021.

Written By:

Brittany Smith, Dietetics Student

Eastern Michigan University

Coordinated Program in Dietetics

Expected Graduation: May 2022