If you’re looking for ways to support your thyroid gland, this blog post is for you. Optimal nutrition is key for proper thyroid function and preventing thyroid disease. Certain nutrients influence thyroid hormone production, conversion, and tissue sensitivity. Deficiencies in thyroid-supporting nutrients can also increase the risk of hypo or hyperthyroidism. It’s never too late to start incorporating more nutrients into your diet. Regularly including a variety of these thyroid-supporting foods will help keep your thyroid hormones functioning optimally and reduce your risk of thyroid disease/dysfunction. Keep reading to discover 11 nutrients that contribute to the proper function of thyroid hormones and the foods you can find them in.
The Top 11 Nutrients for Thyroid Health:
#1: Iron
Needed to create thyroid hormone, iron is necessary for T4 to T3 conversion and iodide to iodine conversion. It’s found in liver, beef, oysters, tuna, & chicken. (non-heme sources: fermented soybeans, lentils, spinach, beans, nuts/seeds, spirulina, oats, & potatoes).
#2: Iodine
The building block for thyroid hormone, iodine is found in iodized salt, seaweed, & seafood (tuna, shrimp, cod).
#3: Zinc
Needed to create thyroid hormone, zinc is necessary for T4 to T3 conversion. It’s found in meat, shellfish, legumes, seeds, nuts, dairy, and eggs.
#4: Tyrosine
The building block for thyroid hormone and works with iodine to activate T3 and T4. It’s found in meat, fish, eggs, fermented tofu, dairy, nuts, and seeds.
#5: Selenium
A powerful antioxidant necessary for T4 to T3 conversion and needed to create thyroid hormone. It’s found in brazil nuts, tuna, shellfish, pork, and beef.
#6: Vitamin B2 – Riboflavin
Needed for thyroid enzyme regulation and involved thyroid hormone production. It’s found in organ meats, eggs, yogurt, cheese, chicken, pork, beef, almonds, and fortified cereal grains.
#7: Vitamin B3 – Niacin
Involved in thyroid hormone production. It is found in liver, lean fowl, tuna, salmon, pork, fortified grains, legumes, brown rice, and ground beef.
#8: Vitamin B6 – Pyridoxine
Involved in thyroid hormone production and required by a specific enzyme for proper T3 production. It’s found in liver, tuna, chicken, salmon, chickpeas, dark leafy greens, bananas, papayas, and oranges.
#9: Vitamin E
Potent antioxidant that protects the thyroid gland from oxidative stress and plays a role in conversion of T4 to T3. It’s found in papaya, nuts, seeds, broccoli, avocado, bell peppers, salmon, and trout.
#10: Vitamin C
Assists in the healthy function of the sodium iodide symporter which allows the thyroid to absorb iodine. It’s found in peppers (chili, bell, sweet), citrus fruits, acerola cherry, thyme, parsley, kale, broccoli, and brussels sprouts.
#11: Vitamin D
Needed for proper T3 production. It’s found in seafood (salmon, halibut, trout), cod liver oil, full fat dairy, egg yolks, and mushrooms.
We hope you enjoyed this blog post, “The Top 11 Nutrients for Thyroid Health.” What is your favorite thyroid-supporting nutrient?
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