5 Best Superfoods to Support Thyroid Function Naturally

Though the thyroid gland in human anatomy is small, it has a significant impact. It controls almost everything from metabolism and energy, to mood, weight, digestion, skin and hair health.

When the thyroid is not functioning properly it can lead to a multitude of issues, including but not limited to unwanted weight gain or loss, feeling sluggish, mood swings, constipation, hair loss and hair dullness.

Thyroid conditions such as hypothyroidism (under-active thyroid) and hyperthyroidism (over-active thyroid) will require medication, but our diets can also impact thyroid health. Implementing superfoods into your daily diet, can ensure the thyroid will be at its best and can improve healing as well, if you choose to abstain from medication.

1. Seaweed – A Natural Source of Iodine

Iodine is essential for the body to manufacture thyroid hormones. When there is not enough iodine, thyroid hormones T3 and T4 cannot be produced, leading to disruption within the metabolic system. Seaweed is naturally rich in iodine and is a thyroid supporting food.

Benefits for Thyroid:

• Supplies the body with iodine naturally.
• Supports the manufacture of T3 and T4 hormones.
• Averts issues such as goiter and hypothyroidism.

Best Types of Seaweed:

• Nori: Commonly utilized in sushi.
• Wakame: Utilized in soups and salads.
• Kombu: Excellent to add to soups and stocks.

How to Include in Your Diet:

• Add a small piece of kombu to a soup or stew.
• Use nori sheets to prepare healthy wraps.
• Sprinkle seaweed flakes on salads or rice.

Pro Tip: Excessive iodine can hyper stimulate the thyroid, particularly if you are suffering from hyperthyroidism. So, restrict seaweed consumption to 1-2 times a week.

2. Brazil Nuts – Selenium-Rich Powerhouse

Selenium is a crucial mineral that enables conversion of T4 hormone to T3 (active thyroid hormone). The body can’t utilize thyroid hormone in the absence of selenium. Brazil nuts are so rich in selenium that 1–2 nuts are enough for your daily need.

Benefits for Thyroid:

• Enables conversion of T4 to T3.
• Glows to safeguard the thyroid from damage by free radicals.
• Decreases inflammation in autoimmune diseases of the thyroid such as Hashimoto’s.

How to Include:

• Consume 1–2 Brazil nuts a day as a snack.
• You can chop them and use them in salads, oatmeal, or yogurt.
• You can even blend them into smoothies.

Pro Tip: Consuming too many Brazil nuts can be risky since excessive selenium can be harmful to the body. For this reason, 1–3 nuts daily is enough.

3. Fatty Fish – Omega-3 and Vitamin D Support

Fattier fish, including salmon, mackerel, sardine, and tuna, contain omega-3 fatty acids and vitamin D. Both omega-3 and vitamin D are paramount for thyroid and immune function.

Benefits for Thyroid:

• Omega-3s reduce thyroid inflammation.
• Vitamin D regulates immune function and protects against autoimmune diseases in the thyroid.
• Reduces fatigue and mood fluctuations.

How to Include:

• Eat grilled or baked salmon two times each week.
• Add canned sardines to salads or whole grain bread.
• Top soups, grain bowls, or wraps with fish.

Vegetarian Option: If you do not eat non-vegetarian food, try chia seeds, flaxseeds, and walnuts for omega-3. These are ALA omega-3s, not DHA/EPA, but they are still healthy.

4. Berries – Antioxidant Boosters

Blueberries, strawberries, and raspberries are loaded with antioxidants and vitamin C. They help to protect thyroid cells from oxidative stress and assist in reducing inflammation in the body.

Benefits for Thyroid:

• Protects thyroid cells from free radicals.
• Reduces inflammation in thyroid tissue.
• Improves immune function.
• Helps to maintain blood sugar levels.

How to Include:

• Add to smoothies, oatmeal, or yogurt.
• Eat as an occasional healthy snack.
• Frozen berries can be stored and eaten all year long.

Pro Tip: Consider using organic berries to minimize pesticides which can affect hormonal balance.

5. Pumpkin Seeds – Zinc and Magnesium for Hormone Health

Zinc is necessary for the production of thyroid hormones. Pumpkin seeds contain zinc, as well as magnesium. Eating pumpkin seeds may also help improve hypothyroid conditions such as hair loss and fatigue.

Benefits for Thyroid:

• Helps in thyroid hormone production.
• Enhances immunity.
• Reduces hair loss and fatigue.
• Magnesium can aid with stress and improved sleep.

How to Include:

• Enjoy roasted pumpkin seeds as a snack.
• Sprinkle onto salads, soups, or stir-fries.
• Blend into smoothies, yogurt, etc.

Pro Tip: It is a good idea to consume with protein for better zinc absorption.

Putting It All Together – A Thyroid-Friendly Meal Plan

Suppose you have to prepare breakfast, you may prepare a bowl as follows:

• Greek yogurt (for protein)
  • 1–2 Brazil nuts (selenium)
  • A fistful of blueberries or strawberries (antioxidants)
  • 1 tablespoon of pumpkin seeds (zinc and magnesium)
• Add a pinch of nori (seaweed) flakes on the side of avocado toast.

This is a tasty, nutritious, and thyroid-friendly breakfast that will keep you going and in balance all day long.

Lifestyle Tips for Better Thyroid Health

Not only consuming superfoods, but daily habits also serve your thyroid immensely.

• Drink adequate quantities of water: Water helps detoxification and therefore helps in carrying nutrients all over the body.
• Get sufficient sleep: Sleep 7-8 hours regularly; this will help keep your hormones balanced.
• Increase activity levels: Activities like yoga, stretching, or simply just walking can do wonders for the thyroid.
• Don’t eat processed foods: Junk foods, trans fats, and refined sugars all help to worsen thyroid conditions.
• Reduce stress: More stress increases cortisol, which is associated with altering and influencing thyroid hormone level. Meditation and pranayama can help.

Conclusion

The thyroid gland might be tiny, but its energy affects the whole body. If you desire this gland to continue being healthy, watch what you eat and do besides taking drugs. Seaweed, Brazil nuts, fatty fish, berries, and pumpkin seeds are thyro-boosting superfoods that aid in producing thyroid hormones, regulating the immune system, and energizing the body.

Recall, excess of anything is bad. So eat moderately, exercise daily, and don’t get stressed. This will make your thyroid healthy and your body energetic and fit.

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