Thyroid-friendly foods: what to eat more of

The thyroid — the small, butterfly-shaped gland in your neck — helps set the pace for your metabolism, energy and mood. To do its job, it relies on a specific set of nutrients, and a diet built around whole foods that deliver them can help keep it working well. Below are the nutrients that matter most and the foods richest in them. One important caveat first: thyroid needs are highly individual — what suits one condition may not suit another — so treat this as general guidance, not a substitute for advice tailored to you.

Iodine — the raw material for thyroid hormone

Iodine is the building block the thyroid uses to make its hormones, so a steady, adequate supply matters. The key word is adequate: both too little and too much can cause problems, so aim for balance rather than loading up.

Eat more:  iodised salt, dairy, eggs, fish and other seafood, and small amounts of seaweed such as nori.

Selenium — to activate and protect

Selenium helps convert the storage thyroid hormone (T4) into its active form (T3) and protects the gland from oxidative stress — which is why it's often highlighted for autoimmune thyroid conditions.

Eat more:  Brazil nuts (just one or two a day is plenty), fish like tuna and sardines, eggs, and sunflower seeds.

Zinc and iron — quiet essentials

Both minerals play supporting roles in thyroid hormone production and function, and shortfalls can leave the gland struggling. Iron in particular is worth watching, as low levels are common.

Eat more:  for zinc: shellfish, meat, pumpkin seeds and legumes; for iron: lean red meat, poultry, fish, beans, lentils and leafy greens.

Vitamin D — the one many people miss

Low vitamin D is common among people with thyroid conditions, and it plays a broad role in immune and hormonal health. Sunlight helps, but food and, where advised, supplements fill the gap.

Eat more:  oily fish such as salmon and sardines, eggs, and fortified foods.

Protein and tyrosine — more building blocks

The amino acid tyrosine, found in protein-rich foods, is another raw ingredient the thyroid uses to build its hormones — so regular, good-quality protein supports the whole process.

Eat more:  eggs, dairy, fish, lean meat, and plant proteins like beans and lentils.

Colourful fruit and vegetables — for antioxidants

A steady supply of antioxidants helps counter inflammation, which is especially relevant for autoimmune thyroid conditions. Variety and colour are the goal.

Eat more:  berries, leafy greens and a wide mix of vegetables; cruciferous vegetables like broccoli are nutritious too, and cooking them reduces compounds that can otherwise interfere with the thyroid.

Where it gets personal. Thyroid nutrition isn't one-size-fits-all: iodine needs differ between an under- and over-active thyroid, large amounts of raw goitrogenic vegetables or soy can interfere for some people, and soy and certain supplements can affect how thyroid medication is absorbed. If you have a diagnosed thyroid condition or take medication, plan your diet with your doctor or a registered dietitian. This article is general information, not medical advice.