Supporting Hypothyroidism Through Diet

Hypothyroidism affects millions worldwide, leading to fatigue, weight gain, and depression. Although medication plays a key role in managing the condition, nutrition significantly influences thyroid health. By making informed dietary choices, individuals can better cope with symptoms. This post offers practical dietary tips and insights to support hypothyroidism through nutrition.

Understanding Hypothyroidism

Hypothyroidism occurs when the thyroid gland produces insufficient thyroid hormones. Common symptoms include fatigue, weight gain, cold intolerance, and depression. Those with this condition should carefully consider their food choices, as some may aid thyroid function while others could worsen symptoms.

The Role of Iodine

Iodine is crucial for making thyroid hormones. A survey indicated that about 2 billion people globally are at risk of iodine deficiency. Ensuring adequate iodine in your diet can positively impact thyroid health. However, more isn't always better; excessive iodine can worsen thyroid issues.

Good sources of iodine include:

• Sea vegetables, such as nori and kelp, which can contain up to 700 micrograms per gram.

• Dairy products, like milk and yogurt, which contain around 56 micrograms of iodine per serving.

• Eggs, which provide about 24 micrograms of iodine each.

• Oyster: Cultured raw oysters have 73 micrograms of iodine per 100 grams

Selenium and Thyroid Health

Selenium supports thyroid function and helps convert the inactive hormone (T4) into the active form (T3). Research shows that those with hypothyroidism might benefit from increased selenium intake. A study found that individuals with adequate selenium levels had up to 50% lower thyroid antibody levels.

Foods high in selenium include:

• Brazil nuts, which are among the richest sources, providing about 544 micrograms per ounce.

• Fish, like tuna and sardines, offer 60-90 micrograms per serving.

• Eggs contain around 15 micrograms of selenium.

• Sunflower seeds provide about 23 micrograms per ounce.

  
  

Incorporating these foods into meals can help maintain optimal thyroid function.

Zinc's Importance in Thyroid Function

Zinc is vital for producing thyroid hormones and supporting the immune system. A deficiency can lead to thyroid dysfunction. Research indicates that around 30% of individuals with hypothyroidism may also have low zinc levels.

Foods rich in zinc include:

• Meat, especially red meat, which contains about 5-9 milligrams per serving.

• Shellfish, particularly oysters, which can provide up to 74 milligrams per serving.

• Seeds such as pumpkin seeds, which provide about 2.2 milligrams per ounce.

  
  

Integrating these foods into your diet not only supports thyroid health but can also boost overall wellness.

Healthy Fats and Thyroid Function

Incorporating healthy fats into your diet supports hormone production and overall health. Omega-3 fatty acids are especially important for reducing inflammation and supporting cellular function. Research indicates that diets high in Omega-3s can enhance thyroid function and may help reduce symptoms of hypothyroidism.

Sources of healthy fats include:

• Fatty fish like salmon or mackerel

• Grass-fed butter

• Cold-pressed single origin olive oil

• Cod liver oil (use discount code bewellshel)

  
  

Including these foods can help maintain balanced hormone levels and provide essential nutrients.

Incorporating Antioxidant-Rich Foods

Antioxidants combat oxidative stress, which can be heightened in individuals with hypothyroidism. Including antioxidant-rich foods can protect thyroid cells and support overall health. Research shows that antioxidants may improve thyroid function and reduce inflammation.

Foods rich in antioxidants include:

• organic blueberries

• citrus

• organic carrots (organic whole carrots not baby carrots)

• unsweetened cocoa powder

• green tea and matcha (use discount code bewellshel)

• beets

• organic bell peppers

  
  

Incorporating a variety of colorful fruits and vegetables into your meals ensures you receive a wide array of nutrients important for overall well-being.

Going Gluten-Free?

Some individuals with hypothyroidism might find that gluten worsens their symptoms, particularly those with autoimmune conditions like Hashimoto’s thyroiditis. Research suggests that around 30% of people with Hashimoto’s may benefit from a gluten-free diet.

If you suspect gluten could be an issue, consider trying a gluten-free diet. You can still enjoy organic grains like rice, oats, buckwheat, millet, quinoa, and cassava.

Eating Enough Calories

Low-calorie dieting is common for women especially those in entering perimenopause/menopause who struggle with weight loss. However, it is important to note that low-calories eating doesn't create sustainable weight-loss and often puts the body under stress. This stress can negatively effect the thyroid function and can lead to hypothyroidism. Consistently high levels of cortisol actually make it more difficult to lose weight since the body will maintain fat around the mid-section. Supporting a healthy metabolism and thyroid involves eating protein rich meals, limiting processed foods and not skipping meals.

The Importance of Balanced Meals

Maintaining stable blood sugar levels is essential for overall health, especially for those with hypothyroidism. Balanced meals containing animal protein, healthy fats, and complex carbohydrates help regulate energy throughout the day.

This approach not only supports thyroid health but also boosts sustained energy levels.

Staying Hydrated

Hydration supports metabolic processes, including hormone production. Aim to drink at least 8-10 cups of filtered water daily. Being mindful of your hydration can enhance overall health and aid in managing hypothyroidism. Make sure that at least one glass of water contains minerals or electrolytes. Drinking lots of plain water can actually dehydrate you and the thyroid thrives on minerals.