thyroidhealthyfoods

Goitrogenic Foods: Good to Know

How to safely eat goitrogenic foods 👉

You may have heard of “goitrogens,” or foods that interfere with thyroid function. Specifically, these foods interfere with the uptake of iodine into the thyroid gland and the ability of the thyroid to make thyroid hormones.

But when you see a list of goitrogenic foods, you’ll notice that many of these foods are healthy and nutrient-dense foods, like:

🥦 Broccoli, cauliflower, kale, Brussels sprouts, & collards

🥜 Flax seeds, pine nuts, & peanuts

🍠 Millet, corn, & sweet potatoes

🥢 Tofu, tempeh, edamame, & soy milk

While it’s possible for these foods to cause thyroid problems, most people are able to eat moderate amounts without them affecting the thyroid. Here’s what’s good to know:

🔥 Steaming, boiling, or fermenting these foods reduces the goitrogenic effect

🧂 People with an underlying iodine deficiency are at a higher risk of developing thyroid problems when consuming goitrogens

🥦 The biggest risk comes in when these foods are consumed raw and in concentrated amounts (like juices)

Dietary choices always need to be individualized, which is why it is best to work with a knowledgeable practitioner.

🌱 Get started at our practice through the link in our bio!

#goitrogen #thyroidhealingfoods #thyroidhealthyfoods #thyroidnutrition #elementsnatmed

Reference

Petroski W, Minich DM. Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020;12(10):2929. Published 2020 Sep 24. [link]

Trace Minerals for Thyroid Health

Essential trace minerals for the thyroid 🌟

Your thyroid gland regulates your metabolism, mental function, mood, and more, but it can’t do its job without some essential nutrients.

🔸Iodine

Iodine is a building block for thyroid hormones. Both too much and too little of this mineral can harm the thyroid, so do NOT supplement without professional guidance. Top food sources include seaweed, seafood, and iodized salt.

🔸Magnesium

Magnesium is needed for the thyroid gland’s utilization of iodine and for the conversion of T4 to T3. Top food sources include nuts, seeds, and green leafy vegetables.

🔸Selenium

Selenium acts as a cofactor for enzymes that convert T4 to the more active T3. Top food sources include Brazil nuts, organ meats, and seafood.

🔸 Zinc

Low zinc levels have been associated with both underactive and overactive thyroid conditions. Top food sources include pumpkin seeds, oysters, and meat.

Whether or not you have thyroid concerns, eating nutrient-dense foods can help to optimize your thyroid function.

References

Hu Y, Feng W, Chen H, et al. Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto's thyroiditis: A prospective randomized-controlled trial. Clin Transl Sci. 2021;14(4):1390-1402. [link]

Zhou Q, Xue S, Zhang L, Chen G. Trace elements and the thyroid. Front Endocrinol (Lausanne). 2022;13:904889. Published 2022 Oct 24. [link]

What Foods Support the Thyroid?

Is there an optimal diet for the thyroid?

First, foods that may harm thyroid function are the same ones that otherwise promote inflammation, disrupt blood sugar balance, or create stress in the body:

✖️ Hydrogenated and trans fats

✖️ Sugary or highly refined foods

✖️ Seafood high in environmental toxins (like PCBs)

Depending on the person, sensitivities to gluten or other specific foods may also trigger immune responses and inflammation that damage the thyroid.

On the other hand, foods that support thyroid function either deliver essential nutrients or combat oxidative stress and inflammation:

✔️ Omega-3 essential fatty acids 🐟

✔️ Meats, nuts, and seeds high in trace minerals 🥩🌰

✔️ Plant foods for antioxidant phytonutrients 🥦🥕

Plus—studies have shown that the Mediterranean diet may specifically benefit thyroid function.

This is a big topic and needs to be individualized to the person!

Be sure to tap follow 🙌 so you don’t miss my upcoming posts, where I’ll address goitrogenic foods and more specific nutrients for thyroid health.

Reference

Bellastella G, Scappaticcio L, Caiazzo F, et al. Mediterranean Diet and Thyroid: An Interesting Alliance. Nutrients. 2022;14(19):4130. Published 2022 Oct 4. [link]