10 Things To Know About Thyroid Disease And Your Diet
To eat is a necessity, but to eat intelligently is an art!
The thyroid diet can improve and worsen thyroid symptoms. What you eat regularly directly impacts your overall health and well-being. However, one practically begins the journey toward a healthy diet until a challenge emerges. But this should not be the case. To prioritise and care for your health, dietary and lifestyle changes must find common ground. This blog encapsulates the link between thyroid disease and the nutritional diet for thyroid, which must be made to live a healthy lifestyle.
The Bridge Between Thyroid And Diet
The thyroid is a small gland on the front of your neck, just below Adam's apple. The thyroid normally produces hormones that regulate how your body functions, but thyroid disease develops when this process is hampered. It is a catch-all term for a group of diseases caused by insufficient thyroid hormone synthesis, primarily occurring in two ways. Thyroid hormones are essential to the body's metabolism, growth, and development, and they keep it running smoothly.
A balanced diet is crucial for thyroid disease. However, because there is no unique "diet for thyroid," the food menu must be adjusted accordingly. Thyroid hormone secretion is higher in hyperthyroidism and lower in hypothyroidism. That should be factored into the thyroid diet. It helps focus on nutrient-rich foods to induce satiety while nourishing your body. Additionally, thyroid patients must ensure normal energy levels.
10 Things To Know About Thyroid And Food
People with hypothyroidism must eat different foods than those with hyperthyroidism in order to improve thyroid function. In short, the best food for thyroid conditions will vary by individual, which is why it's important to know your specific thyroid issue and consult with a healthcare provider before making major dietary changes.
1. Iodine - Your Thyroid Gland Needs Me
A sufficient amount of dietary iodine is required for normal thyroid function. Thyroid disease caused by iodine deficiency has been nearly eliminated in developed countries, thanks to iodine additives in salt and food. The Institute of Medicine recommends 150 micrograms of iodine per day (about 3/8 teaspoon of table salt) for people aged 14 and up. The recommended amount is increased for pregnant or breastfeeding women and reduced for younger children.
Iodine deficiency can disrupt normal thyroid function. If you are looking for iodine-rich foods, here are several nutrient options
- Iodized salt (commonly known as kitchen or table salt)
- Fish and seafood like shrimp, cod, and tuna
- Roasted Nuts
Excessive iodine consumption is also harmful to the thyroid and can cause hyperthyroidism in people. If you are concerned that you are not getting enough iodine or more iodine, consult your doctor to assess your thyroid levels and determine the best iodine hypothyroidism diet plan.
2. Stick With Selenium
Another trace mineral required for thyroid health is selenium. It is required for thyroid hormone production and helps protect the thyroid from oxidative stress damage. Including selenium-rich foods in your diet recipe is an excellent way to increase your selenium levels. The National Institutes of Health Office of Dietary Supplements identified that the daily upper limit for adults is 400 mcg of selenium. Over time, a high intake of selenium can result in symptoms such as hair and nail loss, diarrhea, nausea, and skin rashes. Some of them are,
- Brown rice
- Sunflower and flax seeds
3. Don’t Blink Its Zinc
Your thyroid glands require Zinc to produce thyroid hormones. Zinc deficiency can have a negative impact on thyroid function and many other aspects of health, so it's critical to get enough of this nutrient in your diet. Some people may get Zinc from chicken, crab, beef, lentils, legumes, and seeds. Other than these, pumpkin seeds, sunflower seeds, and nuts are also rich in Zinc. All of these are recommended as a part of a healthy balanced diet.
4. Let The Vitamin D In
Vitamin D deficiency has been linked to Hashimoto's disease, an autoimmune condition that causes hypothyroidism. Low levels of vitamin D can also impact hyperthyroidism levels. The primary source of Vitamin D is the sun hitting the skin, which the body can produce on its own. Not many foods are rich in Vitamin D. Still, dairy products, eggs, mushrooms, and berries like strawberries, blueberries, and cranberries, are rich in vitamin D. Since Vitamin D is not much concentrated in foods, some may require it as supplementation.
5. Gluten-Free Grains And Seeds
Gluten may cause thyroid damage by inflaming it in some people. Limiting or avoiding gluten may be beneficial even if you do not have a gluten allergy or intolerance. Whole grains are preferable to refined grains if you can tolerate them. Some of the most-fabulous gluten-free grains and seeds for thyroid health are rice, brown rice, rolled oats, brown rice pasta, barley and others.
6. Cook With Cruciferous Vegetables
Most people with thyroid diseases reduce carbohydrate retention, and cruciferous vegetables help people with hyperthyroidism feel fuller for longer. People with this condition experience frequent hunger pangs because of their accelerated metabolism. Food compounds that are rich in cruciferous vegetables are
- Sweet potatoes
Despite their health benefits, cabbage and other cruciferous vegetables consumed raw in large quantities, particularly in the context of iodine deficiency or borderline iodine levels, can cause hypothyroidism. These vegetables produce a substance that competes with the thyroid's iodine uptake. Hence, this should be considered in a hypothyroidism diet.
7. Cover All Herbs And Spices
Tasty but healthy!
No kitchen is complete without a spice station. Some herbs and spices contain anti-inflammatory properties that can protect and maintain thyroid function. Although ginger is a popular spice, the root is classified as a herb. People suffering from hypothyroidism may benefit from adding ginger to their hypothyroidism diet recipe. Common spices like turmeric, green chilies, and black pepper; fresh and dried herbs; and healthy condiments such as mustard can all add flavor and antioxidants to boost your health via regular meals.
8. Give Up Goitrogens
Goitrogens are compounds that, if consumed in large quantities, can impair thyroid function. However, vegetables containing goitrogens benefit overall health and do not interfere with thyroid function when consumed in low amounts. Furthermore, cooking vegetables deactivates the goitrogenic compounds. Goitrogen-containing foods are typically soy products and green cruciferous vegetables such as cabbage, broccoli, and cauliflower. People with hypothyroidism should avoid eating a lot of goitrogenic foods in general.
9. Forestall Fatty Foods
Fats have been found to impair the body's ability to produce thyroid hormones and absorb thyroid hormone replacement medications. For people suffering from hypothyroidism, avoiding all fried foods and limiting your consumption of fats from sources such as butter, mayonnaise, ultra-processed meat, and fatty cuts of meat is recommended. These are some of the thyroid foods to avoid.
10. Skip Sugary Drinks And Beverages
Hypothyroidism can cause the body's metabolism to slow down, making it easy to gain weight if you're not careful. You want to avoid foods with a lot of sugar because they contain many calories but no nutrients. Limiting your sugar intake or eliminating it entirely from your diet is best. Caffeine has been shown to inhibit thyroid hormone replacement absorption. Thyroid levels were uncontrollable in people who took their thyroid medication with their morning coffee.
Other beverages like alcohol consumption can wreak havoc on both thyroid hormone levels and the thyroid's ability to produce hormones. Alcohol appears to have a toxic effect on the thyroid gland and suppresses the body's ability to use thyroid hormones. Hypothyroid patients should ideally avoid alcohol.
Quick Thyroid And Diet Factsheet
There are numerous thyroid-related mysteries. It is absolutely essential to learn about the thyroid and its role in our bodies.
- Avoid consuming Goitrogens in large amounts.
- Cut down on fatty and ultra-processed foods
- Incorporate spices and herbs
- Count on vitamin D and Zinc
- Carefully add iodine and selenium
- Build in good oils - olive oil, coconut oil.
- Reduce sodium intake