TSH, or Thyroid Stimulating Hormone, is secreted by the pituitary gland in the brain in response to low levels of thyroid hormone in the blood. The job of TSH is to trigger the thyroid gland, which is located in your neck below the Adam's apple, to secrete thyroid hormone. If your thyroid gland does not secrete enough hormone, TSH may remain elevated in your blood, a sign of hypothyroidism. Some common triggers of thyroid dysfunction are stress, inflammation, autoimmune disease and environmental toxins. In addition, dietary factors may play into elevated TSH, or hypothyroidism.
Nutritional Insufficiency
A nutritionally related reason for low thyroid hormone is a lack of sufficient building blocks for the thyroid to use in manufacturing it. Thyroid hormone is made from the element iodine and the amino acid L-tyrosine. Eating foods high in these essential nutrients can allow the body to increase production of thyroid hormone, thus lowering TSH. Iodine is found in iodized table salt, a common food in the American diet. Additionally, it is available in seafood, kelp and other sea vegetables and dairy products. Dietary sources of L-tyrosine are protein sources such as spirulina, eggs, cottage cheese, seafood, poultry and meat.
Other nutrients that are necessary to manufacture thyroid hormone are zinc, vitamin E, vitamin A, B vitamins, vitamin C, copper and selenium. Deficiencies in any of these necessary nutrients can result in elevated TSH. It is wise to make sure that your diet is rich in these vitamins and minerals to lower TSH. Some foods that are good sources of these nutrients are oysters, almonds, sweet potatoes and Brazil nuts.
Goitrogens
Goitrogens are compounds found in certain plants that can interfere with the production of thyroid hormone. Foods that contain these compounds include soy products such as tofu, edamame and tempeh and vegetables from the brassica family. Brassica family vegetables include broccoli, cabbage, cauliflower, kale and brussel sprouts. Cooking these types of vegetables and soy decreases the goitrogenic compounds, so it is advisable to steam or sauté your broccoli and tofu before consuming them, to reduce elevated TSH levels.
Food Allergies and Inflammation
Another cause of thyroid dysfunction is inflammation. Inflammation can be caused by a number of dietary factors, such as high intake of sugar and refined carbohydrates and high consumption of inflammatory fats from vegetable oils, hydrogenated oils and excess meat. Inflammation can be reduced by eating an anti-inflammatory diet, which in turn may lower TSH.
An anti-inflammatory diet is high in omega-3 fatty acids, which can be found in cold water fatty fish such as salmon and tuna. Plant sources of omega-3s include flax, chia and hemp seeds or oils. Herbs and spices also have strong anti-inflammatory properties and can be added in creative ways to most foods. Examples include ginger, garlic, turmeric, curry, basil, cinnamon and thyme. Other foods that combat inflammation are fruits and vegetables, nuts and seeds, tea and fermented foods like sauerkraut or kimchi.
What Else Can Be Done?
While eating or not eating certain foods can be helpful, a multitude of factors can contribute to hypothyroidism, and food alone is not always the solution. In general, reducing stress and eating a well-balanced healthy diet can maintain normal hormone levels. Consult your doctor regarding higher TSH levels, and take perscription medications if necessary.
References
- University of Michigan Health System: Iodine Deficiency
- Endocrine Web: Hypothyroidism -- Too Little Thyroid Hormone
- Natural Pedia: Goitrogens
- The Anti-Inflammation Diet and Recipe Book"; Jessica K. Black, ND; 2006
- "The Clinician's Handbook of Natural Medicine"; Joseph E. Pizzorno, Jr.; 2008
