8 essential nutrients for thyroid health: Add Vitamin D, lean proteins, others to your daily diet

Thyroid health tips: Berries, such as blueberries, strawberries, and raspberries, are high in antioxidants, which help protect the thyroid gland from oxidative stress and damage (Image: Canva)

The thyroid, a small butterfly-shaped gland located in the neck, plays a crucial role in regulating metabolism, growth, and development. Its proper functioning is vital for overall health and well-being. A balanced diet rich in specific nutrients can significantly support thyroid health.

Here are the essential nutrients that should be included in your diet to maintain a healthy thyroid:

Iodine: Iodine is a key mineral required for the production of thyroid hormones. Without adequate iodine, the thyroid cannot synthesise these hormones, leading to conditions such as hypothyroidism. Sea vegetables like kelp, nori, and wakame are excellent sources of iodine. Additionally, incorporating iodised salt into your diet can help maintain adequate iodine levels. It's important, however, not to over-consume iodine, as excessive amounts can also disrupt thyroid function.

Selenium: Another essential mineral for thyroid health is selenium. It plays a role in the conversion of thyroxine (T4) to the more active triiodothyronine (T3) hormone. Selenium also has antioxidant properties that protect the thyroid gland from oxidative damage. Brazil nuts are an incredibly rich source of selenium. Just one or two nuts per day can provide the recommended daily intake. Other good sources include sunflower seeds, fish, eggs, and mushrooms.

Zinc: Zinc is involved in numerous aspects of cellular metabolism and is essential for immune function. It also supports thyroid hormone production and regulation. Foods rich in zinc include oysters, which are the highest source, followed by chicken, chickpeas, and pumpkin seeds. Ensuring an adequate intake of zinc can help maintain optimal thyroid function and support overall immune health.

Iron: This one is crucial for the production of thyroid hormones. Iron deficiency can impair thyroid function and lead to hypothyroidism. Red meat, poultry, and seafood are excellent sources of heme iron, which is more readily absorbed by the body. For those who prefer plant-based sources, lentils, spinach, and fortified cereals provide non-heme iron. Consuming vitamin C-rich foods alongside non-heme iron sources can enhance absorption.

Vitamin D: Vitamin D plays a significant role in immune function and inflammation regulation, both of which are important for thyroid health. Many individuals are deficient in vitamin D, making supplementation or dietary intake crucial. Fatty fish such as salmon, mackerel, and sardines are excellent sources of vitamin D. Additionally, egg yolks, fortified dairy products, and exposure to sunlight can help maintain adequate vitamin D levels.

Omega-3 Fatty Acids: Omega-3 fatty acids are known for their anti-inflammatory properties, which can benefit thyroid health. Chronic inflammation can interfere with thyroid function, making omega-3 fatty acids an important dietary component. Fatty fish like salmon, mackerel, and trout are rich in omega-3s. Plant-based sources include flaxseeds, chia seeds, and walnuts. Regular consumption of these foods can help reduce inflammation and support thyroid function.

Antioxidants: Antioxidant-rich fruits and vegetables help protect the thyroid gland from oxidative stress and damage. Berries, such as blueberries, strawberries, and raspberries, are particularly high in antioxidants. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain compounds that can support thyroid health, although they should be consumed in moderation if you have an existing thyroid condition.

Lean proteins: Proteins are essential for the repair and growth of tissues and play a role in metabolic processes. Lean proteins such as chicken, turkey, fish, and legumes provide the amino acids necessary for the production of thyroid hormones. Adequate protein intake also supports muscle mass and overall energy levels, which are crucial for individuals with thyroid conditions.