The Thyroid Diet Chart
Thyroid disorders are on rise and hence it is important to know and understand lifestyle changes – diet and exercise that helps in maintaining and regulating your thyroid function. When building your throid diet chart it is very important you know what you need and what you don’t.
Foods to favour
This is a list of whole natural food sources that provide the vitamins and minerals needed for you to maintain a healthy thyroid. There are many delicious foods to choose from to create your own diet for the thyroid to have a good health.
IODINE
Your thyroid can’t function well when this crucial trace element, is missing. If you are iodine-deficient, a higher iodine intake could make all the difference. Your diet for thyroid should be planned properly and you should know when to have food with iodine and when to avoid it.
Food with Iodine: sea vegetables and seafood (clams, shrimp, haddock, oysters, salmon, sardines), as well as iodized sea salt, eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, Swiss chard, garlic.
If you have HYPOTHYROID, you should also avoid iodine-containing foods
SELENIUM
Selenium is another element that is indispensable to healthy thyroid function.
Food with Selenium: Brazil nuts, mushrooms, tuna, organ meats, halibut, beef, soybeans, sunflower seeds.
ZINC
One of three trace metals that play vital roles in the healthy thyroid. Women with hyperthyroidism could be more prone to zinc deficiency because an excess of thyroid hormone can increase the elimination of zinc in urination.
Food with Zinc: Fresh oysters, sardines, beef, lamb, turkey, soybeans, split peas, whole grains, walnuts, ginger root, sunflower seeds, pecans, Brazil nuts, almonds, maple syrup
COPPER
One of three trace metals that play vital roles in the healthy thyroid. Copper is needed in trace amounts to produce thyroid-stimulating hormone (TSH) and for oxidizing iodine to form T4.
Food with Copper: Beef, oysters, dark chocolate, shiitake mushrooms, lobster, sunflower seeds, crabmeat, tomato paste, pearled barley, nuts, beans (soybeans, white beans, chickpeas),
IRON
One of three trace metals that play vital roles in the healthy thyroid. Research is indicating that there is a link between iron deficiency and decreased thyroid efficiency.
Food with Iron: Clams, oysters, white beans, blackstrap molasses, organ meats, soybeans, pumpkin seeds, lentils, spinach
VITAMIN A
Kale, liver, sweet potatoes, spinach, cantaloupe, broccoli, asparagus, carrots, winter squash/pumpkin, lettuce
VITAMIN C
Guava, papaya, parsley, greens (kale, turnip, collard, mustard) peppers (chilli, Bell, sweet), kiwifruit, citrus, strawberries, broccoli, cauliflower, Brussels sprouts
VITAMIN E
Food high in Vitamin E: Whole grains, almonds, soybeans and other beans, sunflower seeds, peanuts, liver, leafy green vegetables, asparagus
VITAMIN B2 (Riboflavin)
Vitamin B2 Foods: Brewer’s yeast, almonds, wheat germ, wild rice, organ meats, mushrooms, egg yolks
VITAMIN B3 (Niacin)
Foods rich in Vitamin B3: Brewer’s yeast, rice bran, wheat bran, peanuts (with skin), liver, poultry white meat
VITAMIN B6 (Pyroxidine)
Food high in Vitamin B6: Brewer’s yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout), liver, beans (soybeans, lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice, bananas.
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Foods to avoid
Everyone should try to eat a balanced diet of nutritional foods from the basic food groups: fruits and vegetables, whole grains, low-fat dairy products, lean meats, beans, and essential fats. However, if you have thyroid problems, certain foods within those groups should be avoided.
Two categories of foods have been associated with irregular thyroid hormone production.
1. Soybean-related foods.
2. Cruciferous vegetables including broccoli, cabbage, cauliflower, and turnips. These release GOITRIN when hydrolyzed or when broken down. Goitrin is said to interfere with the thyroid hormones more so if u are iodine deficient.Ideally cooking n having them is fine as it nullifies the goitrin effect.
3. Some other foods can also interfere with proper function of the thyroid gland. These foods include peaches, strawberries, peanuts, radishes, tofu, and spinach.
These foods should not be included in your diet if you have thyroid disease. If you have hypothyroidism, you should also avoid iodine-containing foods including red food dyes, and iodine in dairy products, shellfish, multivitamins, and metabolic boosters.
Exercise for Thyroid Problems
While regular exercise is important for most people, it is especially beneficial for people who have thyroid disorders. Early diagnosis and weight loss programs are also important for hypothyroid patients who are overweight. People who don’t realize they have hypothyroid disease could risk gaining more and more weight over time. Lifestyle changes might be necessary to achieve and maintain a healthy body weight.
It is important that people who have thyroid problems maintain a healthy body weight, and this will require regular exercise. Regular physical activity will also help relieve some of the symptoms of thyroid problems, by providing more energy and decreasing stress levels.
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This article has been published with the support of Oowomaniya.