The best diet to have if you have hypothyroidism: Foods to eat and avoid
Suffering from Hypothyroidism? Follow these dietary tips
When our thyroid gland fails to function properly, or there are imbalanced levels of T3, T4 or the TSH hormones, we put ourselves at the risk of developing a thyroid disorder. Thyroid disorder, particularly hypothyroidism, where the body fails to produce enough thyroid hormones is a common yet quite a serious health issue which can impact everyday functioning and metabolism.
While early diagnosis of the condition is quite crucial, managing and treating the disease, in an holistic manner is just as important. Therefore, apart from the medications, concentrating on what you eat, when you do have thyroid, is often taken to be an important key to manage one's thyroid condition. Since our thyroid gland and the necessary hormones play a very important role in regulating fatigue levels, weight changes, mood disorders and keeping the skin healthy too, it's imperative you have foods which boost energy levels, elevate hormone levels and sustain functioning.
How does a diet help manage hypothyroidism?
The first non-medicative steps to manage and treat hypothyroidism starts in the kitchen. While there is no magic cure or one diet to fix thyroid issues, having the right kind of foods can actually help lessen the intensity of symptoms of an under-active thyroid, manage weight gain which comes with hypothyroidism, improve one's metabolism, combat low energy signs and make you feel a whole lot a better!
What are the main minerals and nutrients you need, if you have hypothyroidism?
Just like other organs in our body, the nutrients and minerals you feed your body play a vital role in managing and keeping the thyroid gland in a good shape. Particularly, iodine is considered to be one mineral which studies have linked to proper thyroid function. A deficiency in iodine levels, or having too much of iodine can disrupt thyroid functioning, and pose issues.
Apart from iodine, experts also stress that every individual, no matter what age, should focus on including core vitamins, minerals and nutrients including selenium, zinc, tyrosine, Vitamin D. Not only are these nutrients beneficial for good overall health, getting these trace minerals and nutrients can help manage and mitigate several of the symptoms associated with hypothyroidism.
Having said that, do remember that it's not always essential to solely depend on supplements to get these nutrients. While it is helpful in some cases with acute deficiencies, having a balanced diet, ensuring a rich intake of some foods, and cutting down on other foods can wonderfully help one manage hypothyroid and related symptoms.
What are the foods you should have more of, with hypothyroidism?
Despite what many think, there are plenty of nourishing foods which help sustain a healthy thyroid function. If you have hypothyroidism, it's very helpful to include more plant-based foods, green leafy veggies, seafood, nuts and seeds, and legumes. While a lot of these are commonly-used foods in our Indian diet, what we forget is that they are mighty rich in trace minerals. Nuts and seeds for example, and some legumes are good sources of zinc, B-vitamins, amino acids like tyrosine and proteins.
Seafood like tuna and certain types of fish can also be an excellent antioxidant-rich source of selenium, which has been proven to enhance the production of thyroid hormones (T3 and T4), and additionally protect the gland from free radical damage.
It's also helpful to have loads of veggies and fibre-rich fruits in your diet. Certain foods, such as sweet potatoes, pumpkin, apples, spinach are not just excellent in nutrient values, they also wonderfully help tame blood sugar levels, manage weight gain and give a kick to the metabolic levels.
Which foods should you be avoiding then?
It's generally advisable to have fewer junk, processed, fat-laden foods in one's diet, with hypothyroidism. Additionally, there are some more foods which have been seen to inhibit thyroid functioning in its optimum level, and interfere with the production of enzymes which synthesize hormones.
Phytoestrogens, or plant-based estrogen sources have been shown to inhibit enzyme production, and block iodine production. Foods like soy, tofu, soy milk, sauces should be something definitely minimized, or best avoided when you have thyroid issues.
Certain cruciferous vegetables, including Brussels sprouts, cauliflower, peaches, plums, which have been found to contain goitrogens are also best consumed in moderated quantity. If you already have an iodine-rich diet, make sure you minimize intake of these foods. Needless to say, sugar-laden foods, saturated foods are also bad if you have any form of thyroid.
What you need to remember
Do remember that some foods may also be limited or avoided to deal with weight gain, a common symptom of thyroid, and avoid contradiction of medications. Remember to consult your doctor, or follow a diet plan catered to your specific needs, to manage your condition in the best possible manner.