There are four words that are important to the function of the thyroid.
1.Tyrosine is one of the amino acids, which are the building blocks of proteins. It is obviously found in protein rich foods.
2. Selenium it's a trace mineral that is necessary to all functions of the body.
3. Iodine is a highly water-soluble trace element prevalent in the oceans but, also found on the earth's crust. Our thyroid gland uses it to make thyroid hormones.
4. Goitrogens are naturally occurring chemicals in food and, drugs that interfere with the production of thyroid hormones.
If you are taking thyroid medication and, you decide to follow these guidelines please share with your physician. There are alot of iodine and, thyroid supplements on the market; if you are thinking of taking them I really adivise you to talk this over with your physician.
.What to Avoid
1. Goitrogenic Foods
Goitrogenic foods are foods that alter, slow or, block iodine absorption. There are different types of goitrogens like isothiocyanates in cruciferous vegetables , which block the enzyme that allows your thyroid to use iodine. Cruciferous vegetables all contain goitrogens and, are best avoided eaten raw like, cabbages, Brussels sprouts, broccoli, cauliflower, kale and, collard greens. Fortunately, the goitrogenic compounds in cruciferous vegetables are destroyed by heat. Cooking these vegetables is recommended so not to affect your thyroid. If you have a normal thyroid function and, consume an adequate amount of daily iodine these compounds will have no effect on your thyroid. Some goitrogenic foods to avoid raw are:
Spinach, radishs, lima beans, horseradish, turnips, sweet potatoes, sesame seeds, eggs, bananas, peaches, strawberries, pears, canola oil, pine nuts, walnuts, mustard, soy products and, all cruciferous foods above.
If you must eat these foods raw then maintain an amount of less than 4ozs. a week.
2. Gluten- Gluten can trigger an autoimmune response in many people. You can have a gluten intolerence without having Celiac disease. Gluten mimics the structure of the thyroid gland to the point where the body cannot differentiate gluten from the thyroid gland and, it may attack the gland. This is why alot of doctors recommend hypothyroid patients to eliminate gluten from their diet. This is a very difficult diet to live by because not only is it in wheat, rye, barley and, oats but, it is hidden in so many products like mustard and, soy sauce.
What to Eat
Foods High in Tyrosine
The amino acid tyrosine is one of the components of the thyroid hormone thyroxine. Eating tyrosine-rich foods will stimulate this amino acid for conversion to thyroxine. Though the body usually produces L-Tyrosine on it's own, many protein-rich foods contain this amino acid also. The following foods will increase your body's available supply and, facilitate normal thyroid function:
Seaweed,olive oil, sea salt, saltwater fish like salmon, orange roughy, tuna and, cod, fish roe,roasted turkey, pork, egg whites, almonds, white cheeses like mozzarella, provolone, cottage cheese, avocado and, mustard greens.
Iodine-Rich Food
Iodine is also a component of thyroxine. Adequate iodine intake is essential in healthy thyroid function. A daily requirement is 150 mcg. (1 Tablespoon of salt =400mcg). Iodine rich foods include:
Kelp 1tablespoon=2000mcg, Himalayan sea salt 1gram= 500mcg(aka gray salt) cranberries 2oz.=200mcg, milk 1cup=55mcg, goat cheese, navy beans 1/2cup=32mcg, medium potato=60mcg , all saltwater fish, cod liver oil, garlic, asparagus.
Himalayan sea salt or Gray salt is a naturally occuring iodine salt. Table salts and, other sea salts are enhanced with iodine.
Selenium
Selenium is a mineral that functions to produce some of the varieties of thyroid hormones. The adult daily requirement is 55 mcg. Many protein-rich foods are also good sources of selenium. Selenium can be toxic at doses above 400 mcg, so moderation is necessary when increasing selenium intake or using supplements.
Selenium foods include:
Onions, brown rice, Brazil nuts (limit 3 a day), sunflower seeds, mushrooms, beef, lamb, pork. All saltwater fish including salmon, flounder, halibut,tuna. All shellfish including shrimp, mussels, scallops and, clams.
High Fiber
Eating high fiber foods can help to prevent weight gain or maintain weight loss in people with hypothyroidism. A high fiber diet helps to control insulin levels in the bloodstream. It also aids in digestion and elimination, and helps to control appetite. Fiber is available from a variety of surprising food sources like, almonds, kiwis, onions, chia seeds,
1 cup black beans, cooked—15 grams
1 cup kidney beans, cooked—13 grams
1 medium artichoke, cooked—10 grams
1 cup vegetarian baked beans, canned, cooked—10 grams
3 ounces of peanuts—8 grams
1/2 cup peas or lima beans—7-8 grams
1 cup whole wheat spaghetti—6 grams
3/4 cup bran flakes—5 grams
1 cup carrot, cooked —5 grams
1 medium pear—5 grams
1 cup cooked broccoli —5 grams
1 cup cole slaw—4 grams
1 medium apple—4 grams
1 ounce almonds—3.5 grams
1 cup brown rice, cooked—3.5 grams
1 medium banana—3 grams
1 medium orange—3 grams
1 slice whole wheat bread—2 grams
2 tablespoons raisins—1 gram
Iodine-Rich Food
Iodine is also a component of thyroxine. Adequate iodine intake is essential in healthy thyroid function. A daily requirement is 150 mcg. (1 Tablespoon of salt =400mcg). Iodine rich foods include:
Kelp 1tablespoon=2000mcg, Himalayan sea salt 1gram= 500mcg(aka gray salt) cranberries 2oz.=200mcg, milk 1cup=55mcg, goat cheese, navy beans 1/2cup=32mcg, medium potato=60mcg , all saltwater fish, cod liver oil, garlic, asparagus.
Himalayan sea salt or Gray salt is a naturally occuring iodine salt. Table salts and, other sea salts are enhanced with iodine.
Selenium
Selenium is a mineral that functions to produce some of the varieties of thyroid hormones. The adult daily requirement is 55 mcg. Many protein-rich foods are also good sources of selenium. Selenium can be toxic at doses above 400 mcg, so moderation is necessary when increasing selenium intake or using supplements.
Selenium foods include:
Onions, brown rice, Brazil nuts (limit 3 a day), sunflower seeds, mushrooms, beef, lamb, pork. All saltwater fish including salmon, flounder, halibut,tuna. All shellfish including shrimp, mussels, scallops and, clams.
High Fiber
Eating high fiber foods can help to prevent weight gain or maintain weight loss in people with hypothyroidism. A high fiber diet helps to control insulin levels in the bloodstream. It also aids in digestion and elimination, and helps to control appetite. Fiber is available from a variety of surprising food sources like, almonds, kiwis, onions, chia seeds,
1 cup black beans, cooked—15 grams
1 cup kidney beans, cooked—13 grams
1 medium artichoke, cooked—10 grams
1 cup vegetarian baked beans, canned, cooked—10 grams
3 ounces of peanuts—8 grams
1/2 cup peas or lima beans—7-8 grams
1 cup whole wheat spaghetti—6 grams
3/4 cup bran flakes—5 grams
1 cup carrot, cooked —5 grams
1 medium pear—5 grams
1 cup cooked broccoli —5 grams
1 cup cole slaw—4 grams
1 medium apple—4 grams
1 ounce almonds—3.5 grams
1 cup brown rice, cooked—3.5 grams
1 medium banana—3 grams
1 medium orange—3 grams
1 slice whole wheat bread—2 grams
2 tablespoons raisins—1 gram
