Simple Dietary Changes That Can Help Your Thyroid Naturally
Antioxidants and B vitamins: Most people have heard that antioxidants are important to help temper oxidative stress, and thus combat degenerative diseases as well as improve the aging process. Vitamin A (commonly known as beta-carotene), C, and E, along with iodine and selenium, help the thyroid gland mitigate oxidative stress in an ongoing, daily process.
Oxidative stress tends to be higher with Graves disease, the most common form of hyperthyroidism. With this condition, the overactive thyroid uses more oxygen, which can result in an accumulation of oxygenated compounds that can damage cells. Antioxidants are recommended to help stop the oxidative stress before it dominoes. In addition, the B vitamins, including B2, B3, and B6, help with the manufacturing of T4. As you can see, these mechanisms are all connected, which is why the proper micronutrients are important!
Foods that support our thyroid
The following list offers whole food sources containing the necessary vitamins and minerals needed to help our thyroid stay healthy and work properly.
Iodine
Primary sources:
Sea vegetables: Kelp, nori, kombu, dulse, arame, wakame, hijiki
Seafood: Haddock, clams, salmon, shrimp, oysters, sardines
Iodized sea salt
Secondary sources:
Eggs, spinach, garlic, asparagus, Swiss chard, mushrooms, summer squash, sesame seeds, lima beans
Selenium
Tuna, mushrooms, beef, sunflower seeds, Brazil nuts, organ meats, halibut, soybeans
Zinc
Beef, turkey, lamb, fresh oysters, sardines, soybeans, walnuts, sunflower seeds, Brazil nuts, pecans, almonds, split peas, ginger root, whole grains, maple syrup
Copper
Crabmeat, oysters, lobster, beef, nuts, sunflower seeds, beans (white beans, chickpeas, soybeans), shitake mushrooms, pearled barley, tomato paste, dark chocolate
Iron
Organ meats, oysters, clams, spinach, lentils, soybeans, white beans, pumpkin seeds, blackstrap molasses
Vitamin A (beta-carotene)
Broccoli, asparagus, lettuce, kale, carrots, spinach, sweet potatoes, liver, winter squash/pumpkin, cantaloupe
Vitamin C
Broccoli, Brussels sprouts, cauliflower, greens (mustard, collard, kale, turnip), parsley, peppers (chili, Bell, sweet), strawberries, guava, papaya, citrus, kiwifruit
Vitamin E
Peanuts, almonds, sunflower seeds, beans and soybeans, asparagus, leafy green vegetables, whole grains, liver
Vitamin B2 (riboflavin)
Egg yolks, organ meats, wild rice, wheat germ, Brewer’s yeast, mushrooms, almonds
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