and those to avoid at all costs!
The thyroid is a small, butterfly-shaped gland at the base of the neck, nestled in the trachea and oesophagus. It is very important in regulating the activity of the muscles and nervous system, heart rate and in the processes of digestion and bone turnover. It is also important in the number of calories the body burns at rest (the basal metabolic rate) and in the regulation of body temperature. This is why it is advisable to take care of your thyroid and protect it, particularly by eating the right foods. Here are the foods that should be included in your balanced diet and those that are not recommended for proper thyroid function.
No food can replace the expertise of a health professional! Seeing an endocrinologist will ensure that you receive the correct medication for hyperthyroidism or hypothyroidism to help alleviate the associated symptoms. Hyperthyroidism often causes tremors, heart palpitations, weight loss, excessive sweating and high blood pressure. In the case of hypothyroidism, symptoms such as abnormal fatigue, coldness, constipation and weight gain are often indicative of the disorder.
Here’s a look at the foods you need to know about to look after your thyroid!
Foods that are good for the thyroid
It is generally advisable to eat protein every day as well as foods rich in vitamin D, which allows the thyroid hormones to enter the cells and function properly. In addition, eat oily fish, shellfish and crustaceans twice a week to replenish your iodine intake. A good supply of selenium is also recommended. In addition, eat fruit and vegetables at every meal to replenish trace elements, vitamins and minerals. The best foods include:
1) Brazil nuts
With 95 micrograms of selenium, Brazil nuts exceed both the recommended daily requirement for men (70 micrograms) and women (55 micrograms)!
Adults are advised to consume 150 micrograms of iodine. However, 100 g of mussels provide 195 micrograms. Of course, excess is to be avoided, as an over-consumption of iodine can also affect the thyroid.
Eggs contain tyrosine, an amino acid that is involved in the production of thyroid hormones, which are necessary for the functioning of this gland. This same tyrosine is produced from phenylalanine, which eggs also contain (100 g of egg provides 685 mg).
4) The liver
With 18 mg of iron per 100 g of pork liver and 12 mg of zinc per 100 g of calf liver, these foods are very useful for thyroid care. Beef or poultry liver also provides a rich supply of vitamins A and B2
5) Dark chocolate
For every 100 g of real dark chocolate, there is between 150 mg and 400 mg of magnesium. The effects of magnesium on the body’s enzymatic reactions make it an ideal ally for the proper functioning of this gland. As a reminder: the daily intake of magnesium for women is 360 mg.
6) Lentils, chickpeas, beans, etc.
The iron in these foods promotes the synthesis of thyroid hormones. With 2.8 mg of iron per 100 g, we already cover a good part of the recommended daily intake for men (10 mg) and women (16 to 20 mg).
What do 200 g of sardines, 100 g of comté cheese and 400 g of almonds have in common? Not much, except that they are rich in calcium. A calcium deficiency can lead to thyroid dysfunction.
8) Pumpkin seeds
Zinc is found in pumpkin seeds. This antioxidant trace element also helps the thyroid gland function properly. For the same reason, consider grabbing sesame seeds from the same aisle!
9) Dairy products
Drink vitamin D enriched milk and plain yoghurt for their iodine content.’
10) Brewer’s yeast
Group B vitamins should not be forgotten! Indeed, they are essential for the synthesis of thyroid hormones. And in this respect, it is difficult to find better than brewer’s yeast to fill up. With 12 mg of vitamin B1 and 38 mg of vitamin B3 per 100 g of yeast, it is one of the most vitamin-rich foods!
Rich in vitamin A, mango helps to boost tired thyroids.
12) Dried or cooked shiitake mushrooms
Always eaten cooked, this mushroom is a valuable source of selenium.
13) Beneficial oils
Wheat germ oil is not recommended for people with gluten intolerance, but is high in vitamin E and zinc. It is the champion of seasoning oils for protecting the thyroid. And let’s not forget cod liver oil, which is the exception with its high vitamin D3 content.
Foods that are bad for the thyroid
Among the foods to avoid in order to take care of your thyroid and avoid any dysfunction (goitre, etc.), we find :
-Processed foods rich in additives and artificial sweeteners;
-Foods that are harmful to the thyroid: coffee, tea, mustard, spices, etc.
-Excessive sugar and quick sugar (the risk of developing type 2 diabetes or cardiovascular disease is higher in the case of thyroid disorders);
-Gluten, as many people with thyroid disease often have gluten intolerance. If you have celiac disease, it is advisable to limit your intake of gluten;
-Goitrogenic foods (those that inhibit the uptake of iodine by the thyroid gland): soya, green juices, cruciferous vegetables (kale, broccoli, Brussels sprouts, etc.), horseradish, turnips, mustard seeds, millet, sweet potatoes, cassava, etc.
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