It also influences the development and functioning of the brain, growth, menstrual cycle, heart rate, sleep and thought process.
A thyroid can overproduce (hyperthyroidism) or produce less (hypothyroidism) these hormones. This can cause weight gain or weight loss, growth retardation, poor brain development, restlessness, irregular periods, depression, etc.
Medicines work, but their effects are short-lived. Food, on the other hand, can help to gradually normalize thyroid function and have no side effects.
So, without much preamble, let me tell you about the food you should eat and avoid hypothyroidism.
Hypothyroidism can cause the interruption of the menstrual cycle, weight gain, constipation, goiter, depression, dry skin, hair loss, muscle fatigue, slow heart rate, high blood cholesterol and a swollen face.
In addition to medications, you can consume these foods to increase their effectiveness:
According to the American Thyroid Association, iodine is necessary for the production of thyroid hormone. Iodine deficiency can cause hypothyroidism and goiter.
Since your body can not produce iodine naturally, you should eat foods that contain a good amount of iodine. And the best way to do it is to consume iodized salt.
Brazil nuts are a great source of mineral selenium that helps catalyze the conversion of inactive thyroid hormone to the active form. The scientists discovered that supplementation with Brazil nut improved thyroid hormone levels.
Selenium also helps reduce inflammation and inhibits the proliferation of cancer cells. You can consume up to 8 Brazil nuts per day. Do not eat too much, as it can cause nausea, diarrhea and vomiting.
Fish are rich in omega-3 and selenium. Omega-3 fatty acids help reduce LDL cholesterol, and selenium keeps thyroid hormone running.
Eat salmon, sardines and tuna to counteract hypothyroidism. You can have 3-5 oz of fish per day. Make sure you do not overcook the fish.
By consuming broth of bones, you can kill two birds with one stone. First, the bone broth contains the amino acids glycine and proline that help repair the digestive lining and improve hypothyroidism.
Second, hypothyroidism can fracture your bones and having bone broth can help strengthen them.
Vegetables and fruits:
Green leafy vegetables, colorful vegetables and fruits are excellent sources of minerals, vitamins, antioxidants and dietary fiber. However, you should be careful if you suffer from hypothyroidism because a few vegetables and fruits can hinder the production of thyroid hormones and are known as goitrogens.
Vegetables such as cauliflower, spinach, kale, broccoli, soy, cabbage, radish, sweet potato, peach, avocado and mustard greens are goitrogens. However, cooking these vegetables and fruits properly can make the goitrogens inactive.
Seaweeds such as nori, kelp and kombu help treat hypothyroidism, as they are a great source of iodine, B vitamins, riboflavin and pantothenic acid.
These help upregulate the production of thyroid hormones, improve mood, prevent lethargy and improve brain function. You can have up to 150 mcg of seaweed per day.
Low-fat milk, yogurt and cheese are rich in iodine and selenium that help stimulate the production and activation of thyroid hormone. They are also rich in the amino acid tyrosine that helps fight the symptoms of hypothyroidism such as depression and fatigue.
You can drink a glass of milk, 1/2 cup of yogurt and ⅙ cup of cheese per day to increase thyroid hormone levels.
Your thyroid function can also be accelerated by providing your body with the required amounts of zinc. It is found mainly in beef and chicken and can help convert triiodothyronine (T3) into thyroxine (T4).
This conversion is of great importance because T3 is the inactive form, while T4 is the active form of thyroid hormone. Consume at least 3 ounces of chicken breast or lean cuts of meat to increase thyroxine production.
Eggs are a great source of iodine and can help relieve hypothyroidism. You can consume two whole eggs per day.
Do not consume the yolk if you already have high cholesterol levels. Otherwise, you can consume whole eggs that are rich in fat-soluble vitamins and other nutrients that are useful for your body.
Seafood such as shrimp and lobsters contain iodine and zinc. And, as you know, iodine and zinc can help increase the production of thyroid hormone. You can safely consume at least 3 oz. Of shellfish to improve your thyroid levels.
Start cooking with olive oil if you do not use it already. Olive oil is rich in healthy fats and nutrients that help increase thyroid hormone levels.
Olive oil also helps reduce LDL cholesterol, which helps you lose weight and keep your heart healthy. You can use up to 10 tablespoons of olive oil per day.
Flax seeds are a great source of omega-3 fatty acids, zinc, selenium and iodine. You can consume ground flax seeds with your breakfast cereal or cereal, or you can use flaxseed oil for cooking.
You can have 2-3 tablespoons of ground flax seed powder and 2 tablespoons of flax seed oil per day.
Legumes are rich in iodine and zinc and do not contain gluten. You can consume lentils, beans, bean sprouts, chickpeas, etc. to increase the secretion of thyroid hormone.
Foods rich in fiber:
Add fiber-rich foods to your diet because if you suffer from hypothyroidism, you probably also suffer from indigestion and constipation.
Include foods such as papaya, cooked green leafy vegetables and whole grains without gluten to improve digestion.
Water helps to hydrate and eliminate toxins. Drink 3-4 liters of clean water per day to help your cells function properly.
Although water may not directly help fight hypothyroidism, drinking enough can help your organs function properly.
Raw fruits and vegetables:
Crude cruciferous vegetables or leafy green vegetables are goitrogens, that is, they inhibit the production of thyroid hormones. This is exactly what you need, since your thyroid is overproducing the thyroid hormones.
Consume broccoli, spinach, kale, Chinese cabbage, cabbage, lettuce, Chinese cabbage, carrot, cauliflower, radish, arugula spinach, Brussels sprouts, pepper, tomato, apple, berries, kiwi, orange, lemon, grapefruit, etc. .
Millet and brown rice also have a high goitrogen activity. They are a great source of dietary fiber, vitamins and minerals. You can consume ½ – 1 cup of brown rice or millet per day to suppress the overproduction of thyroid hormone.
Eat chicken breast, fish, mushrooms, soy pieces and legumes to help develop lean muscle mass.
Hyperthyroidism leads to an increased appetite and rapid weight loss. Since proteins take much longer to digest, they will keep you full for longer.
When it comes to inhibiting the overproduction of thyroid hormones, you should consume green tea. Scientists have found antithyroid activity in green tea due to the presence of fluoride. You can consume up to 2 cups of green tea per day.
Basil, oregano and rosemary are anti-inflammatory in nature and can help relieve the problem of hyperthyroidism.
In order to keep your blood sugar levels stable, there are three important rules to follow with any thyroid diet.
The first is to minimize or completely eliminate refined foods from your diet. The reason for this is because refined foods cause an increase in blood sugar levels, which over a period of months and years will put a lot of stress on the adrenal glands and the pancreas.
While it would be ideal to stop eating refined foods altogether, at least try to minimize the amount you consume.
The second rule involves taking breakfast, because although it is not necessary to eat a large breakfast every morning, most people with thyroid and autoimmune thyroid diseases should eat something within the first hour after waking up.
This will once again help keep your blood sugar levels stable, and give you the energy to start the day.
You should make sure to incorporate some type of healthy protein and avoid a breakfast with a high carbohydrate content (so there are no sugary cereals, pancakes, etc.).
The third and last rule is that you should eat regularly, since when eating breakfast you should try not to spend more than a couple of hours between meals. Again, this will help keep your blood sugar levels stable.
And in addition to helping to minimize the amount of stress on the adrenal glands, eating well and keeping your blood sugar levels stable will also make it easier to lose weight, if that is what you are trying to do.