How Do I Eat to Keep My Thyroid Healthy?

Can you eat to keep your thyroid healthy? Sharon addresses questions on why your thyroid is important and ways you can enhance your diet to keep your thyroid healthy.

How Do I Eat to Keep My Thyroid Healthy?

Question: What should I eat to keep my thyroid healthy? 

Sharon’s Answer: Keeping your thyroid healthy is important, as this gland supports a healthy metabolism. And certain foods and nutrients are important to maintain a healthy thyroid. Getting enough of the amino acid tyrosine (found in beans and nuts), the mineral selenium (found in Brazil nuts and whole grains) is important, but the number one nutrient your body uses to make thyroid hormones is iodine. Here are some important facts on iodine.

1. Why iodine is important. The body needs the mineral iodine to make thyroid hormones, which control metabolism and other important functions.
2. Side effects of iron deficiency. If iodine intake falls short, the body is unable to produce these hormones, which may result in hypothyroidism and its associated symptoms, such as fatigue, weight gain, cold intolerance, constipation, and even confusion.
3. Vegetarians may be at risk for low iodine. Little research has evaluated iodine status of vegetarians and vegans. However, in a recent study of Boston vegetarians and vegans, researchers found that the vegetarians were iodine insufficient and the vegans were at risk for low iodine intake.
4. Where iodine is found. Iodine is found naturally in some foods, such as fish and dairy products. It is also found in fruits and vegetables, with varying amounts dependent upon the soil where they grew and the fertilizer used. Iodine also is added to salt that is iodized. Sea vegetables can contain varying levels of iodine—sometimes very high levels, in fact.
5. Iodine supplements. Iodine supplements may be considered at recommended daily levels for individuals at risk for inadequate iodine intake. Always discuss all dietary supplements with your health care provider before taking them.

Tips to Meet Your Iodine Needs

1. Consume iodine on a regular basis. Our bodies are not able to produce or store iodine, an essential element; therefore, we must get it in the diet regularly.
2. Consider an iodine supplement. If iodine intake falls short, vegans may consider taking an iodine supplement (found in many multivitamin and mineral supplements) at levels that meet required needs.
3. Make sure the salt you use for cooking is iodized. One-fourth teaspoon of iodized salt provides about 70 mcg of iodine. Adults 14 and over are recommended to get 150 mcg of iodine daily. Keep in mind that sea salt, and the salt found in most packaged, processed foods is not iodized.
4. Keep an eye on sea veggies. Sea vegetables can provide iodine to the diet. But it’s a good idea to monitor levels of iodine through sea vegetable intake, since some can be very high in iodine and consuming too much may result in toxicity. Some plant foods, including cruciferous vegetables (i.e., broccoli, cabbage, kale) soybeans, and sweet potatoes contain naturally-occurring goitrogens, which may counteract excessive amounts of iodine in the diet.

Check out my Seaweed Soba Noodle Salad (pictured above) for a iodine-rich recipe.

Eat and Live Well,

Sharon

Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:

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