Foods That Affect Thyroid Health
You might have heard of the word “goiter” – but not “goitrogens.” Goitrogens are substances in food that can wreak havoc on the function of the thyroid gland. Obviously, goitrogens get its name from “goiter,” which is what an enlarged thyroid gland is called.
The thyroid gland is one of the largest in the endocrine system and is found in the neck, below some cartilage. It’s shaped like a butterfly in healthy people, and lies up against the trachea and larynx. The thyroid controls how the body responds to other hormones, makes certain proteins, and controls how fast the body uses energy.
It influences one’s body temperature, mood, and metabolic rate. It produces triiodothyronine (T3) and thyroxine (sometimes called T4). It also produces calcitronin, which has a role in calcium homeostasis. In other words, it’s pretty important that the thyroid gland works properly.
Cruciferous Foods
Those who’ve been affected by thyroid problems will definitely want to adjust what they eat in order to support their thyroid health. Cruciferous foods tend to be high in goitrogens, meaning these have to be eaten in moderation for thyroid health.
The highly goitrogenic foods include: bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, kale, kohlrabi, mustard and mustard greens, radishes, rutabagas, and turnips. On the other hand, foods with smaller amounts of goitrogens are bamboo shoots, peaches, peanuts, pears, pine nuts, spinach, strawberries, and sweet potatoes.
But just because certain foods are high in goitrogens doesn’t mean you should avoid them. With the exception of soy, the benefits of these (mostly cruciferous) foods far outweigh the downsides. When possible, one shall try avoiding these foods in their raw form, as cooking helps reduce the goitrogenic substances by up to a third.
It helps to keep in mind that eating several of these foods in one day has a cumulative effect, so it’s better to eat them in moderation, especially by those who have thyroid issues. One way to offset the negative effects is to eat foods high in iodine along with them. The condition of enlarged thyroid is most common among women.
Foods for Thyroid Health
There are several foods that will promote thyroid health. Among them are those high in iodine and tyrosine, as well as certain fruits and vegetables.
Iodine is the most important element in thyroid health. Most goiters are caused when the thyroid enlarges in an effort to pull more iodine out of the bloodstream. For most people with goiters, a diet high in iodine is the most common treatment.
Foods that are high in iodine include kelp and other sea vegetables, fennel, Jerusalem artichokes, cow’s milk, eggs, and raisins. Those currently using sea salt or other fancy salt shall check if it has been iodized. Sprinkling iodized salt on foods is the easiest way to get a bit of iodine in each meal.
Foods Rich in Tyrosine.
Tyrosine is an amino acid that is found in a lot of goitrogenic foods like wheat, peanuts, and soybeans. It’s important to get tyrosine without those goitrogenic properties tagging along. Some good Paleo-friendly sources include pumpkin seeds, beef, fish, eggs, bananas, avocados, poultry, and almonds.
These animal-based foods high in protein also tend to be good sources of Vitamin B12 and selenium, which are also important for thyroid health. Salmon, high in tyrosine, are also excellent sources of Omega-3 fatty acids, which are anti-inflammatory and can help with proper thyroid function.
Non-Cruciferous Fruits and Vegetables.
If you’ve got thyroid issues, some of the best foods you can eat (aside from those already mentioned) include non-cruciferous fruits and vegetables. Fruits and vegetables, in general, tend to contain high amounts of antioxidants, especially when eaten fresh.
Antioxidants help protect the body against damage from free radicals. Most of these also have high amounts of electrolytes like potassium and sodium, which contribute to the movement of fluid in body tissues.
Squash, tomato, bell peppers, green beans, peas, cucumber, asparagus, eggplant, carrots, and celery are all great examples of non-goitrogenic vegetables to enjoy. Most fruits are high in Vitamin C and other antioxidants. Some non-goitrogenic fruits to eat include mangoes, citrus fruits, blueberries, dark-skinned grapes, pomegranates, guavas, cherries, apricots, apples, pineapples, and kiwis.
Other Causes of Goiter
Goitrogen ingestion isn’t the only cause of goiters; in fact, it’s only one of many. The most common cause is iodine deficiency, particularly among those that don’t use iodized salt. Worldwide, more than two billion people are affected by iodine deficiency. The U.S. FDA recommends that adults get a minimum of 150 micrograms of iodine per day. Other causes include congenital hypothyroidism, adverse drug reactions, Hashimoto’s thyroiditis, pituitary disease, Graves’ disease (a.k.a. Basedow syndrome), thyroiditis, thyroid cancer, benign thyroid neoplasms, and thyroid hormone imbalance.