The thyroid is one of several small glands in your endocrine system, an essential control panel that works in combination with your nervous system to communicate and coordinate body functions for growth and lifetime development. The thyroid sits inside your neck in front of the trachea. Thyroid hormones are produced in this gland and control metabolism. An imbalanced thyroid gland impairs your metabolic rate and indirectly causes problems in other hormone levels associated with reproduction, mood and behavior. According to Columbia University Medical Center, thyroid disorders are common, with nearly 20 million American adults receiving treatment in a given year and an estimated 2 million with an undiagnosed thyroid condition. Diet and good nutrition habits contribute to prevention and maintenance of thyroid health.
Dietary Iodine and Supplementation
The thyroid gland requires iodine, an essential mineral, to create thyroid hormone. Deficiency of iodine results in an enlarged thyroid, hypothyroidism or birth defects. Diet is the primary means for getting adequate daily iodine. According to the American Thyroid Association, optimal levels of daily iodine are 150 to 299 mcg, but exceeding 449 mcg can cause hyperthyroidism, or overactive thyroid, and worsen thyroid imbalance. Primary food sources of iodine include kelp, shrimp and salmon or choose secondary sources such as eggs, spinach and cheese. Iodized table salt is an option, but limit your use of salt to prevent fluctuations in blood pressure. As insurance to get your daily intake, opt for a multivitamin supplement containing iodine at 150 mcg per serving. Consult your physician before adding supplements or increasing your iodine intake to ensure safety for your condition.
Vitamin-Rich Produce
Consume fresh vegetables and fruits daily for vitamins pertinent in maintaining thyroid health. Vitamins A, C and E are antioxidants important for neutralizing oxidative stress of free radicals that damage your thyroid. Choose sweet potatoes, cantaloupe and carrots as a source of vitamin A. Add oranges, strawberries and broccoli to your meals for vitamin C and eat a salad for lunch or asparagus as a side for vitamin E. Foods are the best source of getting the daily recommended amounts of these vitamins. The daily recommended dietary allowance in adults for vitamin A is 700 to 900 IU, vitamin C is 75 to 90 mg and vitamin E is 15 mg. Eat five to eight servings of fruits and vegetables daily to optimize your intake.
B Vitamins, Minerals and Whole Grains
Riboflavin, niacin and pyroxidine are part of the B group of vitamins important for your thyroid because they are involved in manufacturing the hormone thyroxine. In conjunction with the B vitamins, the minerals iron, copper and zinc are necessary to produce thyroid stimulating hormone and to oxidize iodine so it can form thyroxine. Whole grains such as wheat breads, brown rice or bran and barley contain B vitamins, zinc, copper and iron. Alternative sources to whole grains include seafood such as lobster and oysters or beans. The daily recommendation in adults for riboflavin is 1.1 to 1.3 mg, niacin is 14 to 16 mg and pyroxidine is 1.3 mg. Trace amount of iron, copper and zinc are needed to support thyroid health, and eating a well-balanced diet containing whole grains supplies these minerals.
Multivitamins and Additional Suggestions
A daily multivitamin is an option to ensure you get the necessary vitamins and minerals for thyroid health. However, use of a multivitamin in the absence of a healthy diet will not prevent or treat thyroid complications. Talk to your physician about the best plan for maintaining thyroid health and incorporating a multivitamin into that plan. Avoid refined and processed foods such as white breads and pastas because the nutrients are limited and these items contain more sodium and sugar than whole grains. Preserve the nutrients in produce by eating them raw when possible, or try steamed or sauteed versions instead of fried or microwave cooking. Eat more fish and poultry over red meat to get adequate protein with lower amounts of saturated fat.
References
- American Thyroid Association: Iodine Deficiency
- The Complementary Medicine Practice: Hypothyroid Nutrition
- Women to Women: Thyroid Health
- Columbia University Medical Center: Thyroid Disorders
- MayoClinic.com: Hypothyroidism Diet; Can Certain Foods Increase Thyroid Function?
- University of Maryland Medical Center: Hyperthyroidism
