Eating for a Healthy Hypothyroid

Recommended Food

It stands to reason that hypothyroidism is most frequently found in landlocked regions, where iodine-rich foods from the sea are less available. If you have an underactive thyroid, it may be helpful to consume plenty of organic sea vegetables, such as kelp, nori, dulse, kombu, and wakame.

Fish and sea salt are also good sources of iodine.

Hypothyroidism can be worsened by deficiencies in several other minerals, including zinc, selenium, and copper.

A deficiency of the amino acid tyrosine is often present in those with hypothyroidism. To make sure you’re getting enough of these nutrients, incorporate pumpkin seeds, beans, almonds, and fish into your diet.

Important Nutrients to Help You Thrive

Essential Fatty Acids

Essential fatty acids found in flaxseeds, walnuts, and fish are important for thyroid function.

Essential fatty acids establish and maintain cell membrane integrity and fluidity in the thyroid gland. Additionally, inflammation can decrease thyroid receptor function and decrease the conversion of T4 to T3.  EFA’s play an important role in preventing and reducing inflammation.

Sufficient amounts of EFA’s promote proper hormonal balance, mental clarity, and steady energy levels throughout the day.

Selenium

Brazil nuts are also recommended since they are a rich source of selenium, a mineral required for thyroid hormone production.

The thyroid is sensitive to selenium deficiency. Selenium is a crucial component of the enzyme that converts T4 (inactive hormone) to T3 (active hormone) in the body.

A deficiency in selenium can result in less active thyroid hormone available which will result in symptoms of hypothyroidism.

Vitamin D

A deficiency in vitamin D is associated with several autoimmune diseases and specifically with thyroid disease. Sufficient amounts of vitamin D support immune cells in making sure they are attacking outside invaders and not ourselves. In the case of autoimmunity, the receptor sites for vitamin D are diminished due to polymorphisms, and thus its biological effects on immunity are reduced.

The skin is able to synthesize vitamin D so one of the easiest ways to get this vitamin is through exposure to natural sunlight.

Vitamins D is found in few foods, including mackerel, salmon, and sardines, or fish liver oils. For this reason, many foods are fortified with vitamin D. However, I always encourage getting nutrients in naturally occurring, whole food form to ensure quality and bioavailability.

A three-ounce serving of sardines offers 4.1 micrograms of vitamin D,and three ounces of canned salmon has 11.6 micrograms.

Check out the Top 10 Vitamin D Rich foods.

Magnesium

Magnesium participates in at least three hundred enzymatic reactions in the body. In cases of severe thyroid hormone deficiency, blood pressure rises as a result of a loss of plasticity of blood vessels. It plays a role in regulating blood pressure by preventing excessive contraction of the vessels.

Zinc

Zinc works together with vitamin A and E to manufacture thyroid hormone and is also a necessary cofactor along with copper and selenium in converting T4 to T3. Further, zinc also assists in many other hormone activities, including growth hormones and insulin, and is critical for immune function (3).

Check out the Top 10 Zinc Rich Foods.

Iron

Iron contributes to the proper production of thyroid hormones, and studies have shown that a deficiency in iron can have a negative impact on thyroid function. Without iron, individuals, especially with underactive thyroid, can struggle with the ability to heal the thyroid and raise T3 without having hyperthyroid-­like symptoms.

Iron also aids in maintaining proper immune function, which is important in the case of underlying autoimmunity. (3)

Iron deficiency is common in those with hypothyroid. Too little thyroid hormone makes it near impossible to liberate and absorb your nutrients.

The most absorbable form of iron is found in animal sources and is called heme iron. One ounce of chicken liver delivers 3.6 mg, and three ounces of beef has 1.3 mg of iron. Non-heme iron is found in plants, and its absorption is influenced by other dietary factors. (3)

Vitamin C, for instance, can enhance the absorption of nonheme iron, while phytic acid can inhibit it. (3)

Check out the Top 10 Iron Rich Foods.

Vitamin A

This vitamin is often deficient in people with any type of autoimmune disease, with Hashimoto’s being no exception. Vitamin A is an antioxidant and important for immune function.

Dendritic cells that communicate with the immune system need vitamin A to prevent excessive immune reactions. For the thyroid, vitamin A works together with zinc and vitamin E to convert T4 to T3 in appropriate amounts. (3)

Vitamin A that is preformed and ready to use by the body is called retinol and can be found animal products such as liver, egg yolks, and grass-fed butter.

One teaspoon of cod liver oil has 1,350 micrograms of retinol. One egg contains 80 micrograms of retinol.

Other forms of vitamin A are carotenoids, and these are precursors to vitamin A. Carotenoids can be found in yellow and orange colored vegetables such as sweet potatoes and carrots, as well as other green vegetables. The conversion rate from carotenoids to retinol varies.

Check out the Top 10 Foods rich in Vitamin A.

GOITROGENS & THE THYROID

The most common types of goitrogenic foods are cruciferous vegetables, such as cabbage, kale, broccoli, and Brussels sprouts.

These foods are nutrient powerhouses serving as excellent sources of vitamin C, potassium, folate, vitamin B6, calcium, and magnesium.

Several studies have been conducted on cruciferous vegetables and their anti-cancer compounds. Due to their high nutrient density, completely eliminating foods in this family would not be a good idea.

The safe amount of goitrogenic foods in your diet will depend on your unique nutritional status, especially your amount of iodine. Low levels of iodine have been associated with increased sensitivity to goitrogens.

TIPS

Consume organic, hormone-free meats and poultry since environmental hormones disrupt thyroid function.

A slow metabolism often means a slow digestive process. Encourage faster elimination by eating more fiber in the form of whole grains, beans, fruits, and vegetables. Watch the Mini-Class on Optimal Digestion

Staying hydrated is a must, even more so if you live in a hot and humid state. Drink a glass of clean, quality water every two waking hours.

It’s never advisable to drink tap water, but people with hypothyroidism must be especially wary of it. Most tap water is full of fluoride and chlorine, two chemicals that inhibit your ability to absorb iodine.

Food to Avoid

Certain vegetables known as goitrogens may suppress thyroid function. Most of the research has been on animals and overall results are conflicting.

Goitrogenic foods include kale, broccoli, cauliflower, cabbage, millet, and brussels sprouts. Cooking the vegetables inactivates the goitrogens.

Excess soy consumption, especially of non-fermented soy, may be problematic. be sure that your soy is organic and non-gmo.

Click below for the PDF below to view a Meal Plan, Shopping List, and Snacks for Hypothyroidism

ULWC Hypothyroidism Meal Plan.pdf