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Do you often feel tired, no matter how much you sleep? Struggling with low energy, unexplained weight gain, and cold sensitivity? Your thyroid might be the reason behind these silent symptoms. This small, butterfly-shaped gland in your neck plays a big role in determining your energy, metabolism and overall vitality.
When thyroid hormone underperforms in your body, you can develop a condition called hypothyroidism, leaving you drained and your brain foggy. But there’s good news, too. What you eat can significantly impact your thyroid, meaning a good diet can help you stabilise your hormones.
To make it more simplified, we have listed eight thyroid-friendly nutrient-rich foods to add to your diet for better metabolism and to boost your energy levels.
Seven Foods to Boost Your Thyroid Function
1. Seaweed: The Iodine-Packed Superfood
The thyroid is unable to operate in the absence of a major mineral called iodine, through which it produces the thyroid hormones. Some of the best sources of iodine are seaweed such as nori, kelp and wakame.
How it Helps: Iodine deficiency is among the most widespread thyroid dysfunction in the world, and adding seaweed to your diet can help boost iodine production for better thyroid function.
How to Incorporate: Dried seaweed flakes can be added to soups and salads or sushi.
Keep in Mind: To be careful not to overdo it, as excess iodine may also interfere with the functioning of the thyroid.
ALSO READ: Thyroid Disorders And Nodules: The Hidden Dangers You Shouldn’t Ignore
2. Brazil Nuts: Your Selenium Boost
Brazil nuts are packed with selenium, a dust mineral, and are used to make inactive thyroid hormone (T4) become active (T3).
How it Helps: Selenium keeps the thyroid gland safe against oxidative stress and favours the production of hormones.
How to Consume: Take 2-3 Brazil nuts per day to fulfil daily selenium requirements.
3. Fatty Fish: The Omega-3 Goodness
Fishes like Salmon, mackerel, sardines, and trout are all good choices to boost thyroid as these have an abundance of omega-3 fatty acids, vitamin D and selenium, a trifecta of good things when it comes to thyroid and fatigue management.
How it Helps: Omega-3s reduce inflammation, and vitamin D promotes immune harmony, both of which are vital for good thyroid health.
What it Prevents: Fatty fish also prevents brain fog and low mood, which are common in thyroid conditions.
4. Eggs: All Round Nutrient Support
Eggs and their yolks, in particular, have a complete blend of iodine, selenium, zinc, B vitamins, and healthy fats.
How it Helps: These nutrients present in eggs contribute to energy, metabolism and help in the overall production of the thyroid hormone.
How to Consume: A daylight intake of one or two eggs is sufficient to fulfil your micronutrient requirement.
5. Leafy Greens: House of Iron
Spinach, Kale, and Swiss chard are high in iron, magnesium, and antioxidants, which are nutrients lacking in individuals with low-active thyroids.
How it Helps: Iron aids the supply of oxygen to tissues, making you feel energetic, and the antioxidants decrease inflammation in the thyroid gland.
How to Consume: Mix them into smoothies, soup or sauté with garlic and olive oil.
ALSO READ: Impact of Untreated Thyroid Conditions During Pregnancy: Risks For You And Your Baby
6. Berries: Antioxidant Powerhouse
Blueberries, strawberries, and raspberries are known as the powerhouses of antioxidants, helping to prevent inflammation and protect thyroid tissues from destruction.
How it Helps: Thyroid deficiencies are sensitive to high oxidative stress, which berries aid in countering.
How to Consume: Eat them fresh, frozen, or as a garnish for your morning oatmeal.
7. Greek Yoghurt: Strengthen Gut-Thyroid Relationship
Greek yoghurt is rich in probiotics and promotes your gut health, which inturn promotes your thyroid. A good gut can improve the nutrients and lessen the severity of triggers of autoimmune activities that target the thyroid.
How it Helps: Yoghurt is the source of iodine, zinc and healthy bacteria, which helps in combating fatigue, enabling better food digestion and less bloating.
8. Whole Grains: Slow Food
Complex carbs, fibre, and vitamin B are found in brown rice, oats, and quinoa, which help balance the energy level and also regulate metabolism.
How it Helps: These are nutrients that aid the health of the adrenals and the processing of energy, which is often compromised in individuals with slow thyroids.
Caution: When consuming whole foods, there is a possibility of an endocrine disorder (Thyroid), due to gluten sensitivity in some individuals. In case you have fatigue/bloating upon consumption of gluten, stop immediately to see if you are allergic to gluten.
ALSO READ: Is Hormonal Imbalance The Culprit Behind Your Weight Gain? Find Out
Foods to Avoid![1 (63)]()
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Certain food improves the performance of the thyroid, while others impair it. So here are some foods you should consider limiting, if you have thyroid issues:
- Highly Refined Foods: These are foods lacking in nutrients, which in turn increase fatigue.
- Too Much Soy: Soy in high doses can block, the thyroid hormone.
- Cruciferous Vegetables: such as uncooked broccoli, cabbage, and kale are good in small amounts, but raw forms can be dangerous in large amounts when you have thyroid problems.
Conclusion
Fatigue does not have to become a new norm. By adding these thyroid-friendly foods to your diet, you not only make food to one of your glands, you are nourishing your body, mind and soul. Energy loss can be replenished through a balanced diet, which is complemented with good sleep, supplemented with exercise and coping with stress.