15 Best Selenium-Rich Foods for People with Thyroid Issues
Selenium is an essential mineral that plays a critical role in various bodily functions, most notably in supporting thyroid health. This mineral is required in trace amounts, but its impact on thyroid function and metabolism is profound. The thyroid gland is responsible for producing hormones that regulate metabolism, growth, and energy levels, and selenium is essential for the proper synthesis, activation, and metabolism of these thyroid hormones.
For individuals with thyroid issues—such as hypothyroidism, Hashimoto’s thyroiditis, or Graves’ disease—ensuring adequate selenium intake can be particularly beneficial. Selenium acts as a cofactor for enzymes called selenoproteins, which help protect the thyroid from oxidative damage. Furthermore, selenium plays a role in the conversion of the thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3). A deficiency in selenium can exacerbate thyroid issues, leading to further imbalances and worsening of symptoms like fatigue, weight gain, and brain fog.
In this article, we’ll delve deeply into the 15 best selenium-rich foods that are especially beneficial for people with thyroid problems. These foods can help you meet your daily selenium requirements and improve overall thyroid function.
1. Brazil Nuts
Brazil nuts are, by far, one of the most concentrated sources of selenium available. Just a single Brazil nut contains more than the recommended daily intake of selenium, making them an ideal snack for those with thyroid issues. For context, one ounce (around six to eight Brazil nuts) can provide over 500 micrograms of selenium, which is far above the daily recommendation of 55 micrograms for adults.
Brazil nuts can be particularly useful for individuals with Hashimoto’s thyroiditis, an autoimmune condition where the immune system attacks the thyroid gland. Selenium can help reduce the antibodies that cause this inflammation, potentially improving thyroid function over time. However, it’s important to consume Brazil nuts in moderation, as excessive selenium intake can lead to toxicity.
Tip: Aim for 1-2 Brazil nuts a day to meet your selenium needs without overdoing it. This is a quick and easy way to support thyroid health.
2. Seafood
Fish and shellfish are not only rich in protein and omega-3 fatty acids but also in selenium. Many seafood options, including tuna, salmon, shrimp, sardines, and halibut, are excellent sources of selenium. For instance, a 3-ounce serving of tuna provides about 90 micrograms of selenium, which is over 160% of the daily requirement.
For people with Graves’ disease, an autoimmune disorder that causes hyperthyroidism, the anti-inflammatory properties of omega-3s found in fish, combined with selenium, can help reduce inflammation in the thyroid gland. Selenium’s antioxidant properties help protect the thyroid from oxidative stress, which is particularly important in hyperthyroid conditions.
Tip: Aim to include seafood in your diet two to three times a week for an adequate intake of selenium and other essential nutrients that support thyroid health.
3. Eggs
Eggs are a nutrient-dense food that offers a variety of health benefits, and they are also an excellent source of selenium. One large egg contains about 20 micrograms of selenium, which is approximately 36% of the recommended daily intake.
Eggs are rich in protein, essential vitamins, and minerals, making them an ideal food for anyone looking to maintain energy levels, muscle mass, and overall health. For people with thyroid problems, including eggs in their diet provides a steady source of selenium and other nutrients like vitamin D and B vitamins, both of which are beneficial for thyroid function.
Tip: For maximum nutrition, eat both the yolk and the white of the egg, as the yolk contains the majority of the selenium.
4. Sunflower Seeds
Sunflower seeds are a convenient and nutritious snack that can help boost selenium intake. One ounce of sunflower seeds contains approximately 19 micrograms of selenium, making them a good plant-based option for individuals with thyroid concerns. These seeds are also rich in vitamin E, a powerful antioxidant that can help reduce oxidative stress in the thyroid gland.
The anti-inflammatory properties of sunflower seeds are particularly useful for those with autoimmune thyroid disorders, as reducing inflammation is key to managing the condition. Sunflower seeds also provide essential fatty acids, which further support thyroid hormone production and general metabolism.
Tip: Sprinkle sunflower seeds on salads, yogurt, or oatmeal to easily incorporate them into your diet while enhancing your selenium intake.
5. Chia Seeds
Chia seeds have gained popularity as a superfood in recent years, and for good reason. These tiny seeds are packed with fiber, omega-3 fatty acids, protein, and—of course—selenium. One ounce of chia seeds provides about 15 micrograms of selenium, which contributes significantly to daily requirements.
For people with thyroid issues, chia seeds provide an excellent plant-based source of healthy fats and antioxidants, both of which are crucial for reducing inflammation and promoting hormone balance. The omega-3 content of chia seeds is also beneficial for brain health, mood, and energy levels—symptoms that are often affected by thyroid imbalances.
Tip: Add chia seeds to smoothies, puddings, or yogurt bowls. When mixed with liquid, they form a gel-like consistency that can be a nutritious addition to your meals.
6. Mushrooms
Mushrooms are not only flavorful but are also a good source of selenium. A serving of mushrooms (about 100 grams) can provide anywhere between 10-20 micrograms of selenium, depending on the variety. Portobello, shiitake, and button mushrooms are particularly selenium-rich, making them a great addition to any meal.
Mushrooms also contain antioxidants like ergothioneine, which can help protect the body and thyroid gland from oxidative damage. For people with thyroid conditions, this can be particularly useful in reducing inflammation and supporting the immune system.
Tip: Mushrooms can be sautéed, grilled, or roasted to enhance the flavors of your dishes while boosting your selenium intake.
7. Spinach
Leafy greens like spinach are excellent sources of selenium, along with other nutrients like iron, magnesium, and vitamin C, all of which are beneficial for thyroid health. A cup of cooked spinach contains about 11 micrograms of selenium, making it a valuable food for those with thyroid issues.
Spinach also contains antioxidants that can help protect the thyroid from damage caused by free radicals. For individuals with hypothyroidism, ensuring adequate iron intake is important, as low iron levels can worsen thyroid function. Spinach provides both iron and selenium, making it an excellent choice for thyroid support.
Tip: Add spinach to smoothies, salads, or stir-fries for an easy and nutritious way to increase your selenium intake.
8. Brazil Nut Butter
For those who don’t enjoy eating whole nuts, Brazil nut butter offers a tasty and convenient alternative to meet your selenium needs. A small serving (1-2 tablespoons) of Brazil nut butter can provide an adequate amount of selenium, making it an excellent option for those looking to support their thyroid function.
Brazil nut butter is versatile and can be spread on toast, added to smoothies, or eaten with fruits. Like whole Brazil nuts, the butter form contains selenium in concentrated amounts, so it’s important to consume it in moderation to avoid excessive intake.
Tip: Try using Brazil nut butter as a spread on apple slices or whole-grain toast for a delicious and selenium-rich snack.
9. Turkey
Turkey is a lean protein source that provides selenium along with important nutrients like zinc and B vitamins. A 3-ounce serving of turkey contains approximately 30 micrograms of selenium, which accounts for more than half of the daily recommended intake.
For individuals with thyroid conditions, protein is crucial for maintaining muscle mass and metabolic function, both of which can be affected by thyroid imbalances. Turkey’s high protein content, combined with its selenium levels, makes it an excellent food choice for overall thyroid health.
Tip: Incorporate turkey into your meals by preparing turkey breast, ground turkey, or turkey sandwiches. It’s a versatile meat that works well in a variety of dishes, from soups to salads to stir-fries.
10. Oats
Oats are a popular breakfast staple that also provides a good amount of selenium. A single serving of oats (1 cup) contains about 13 micrograms of selenium, along with fiber, vitamins, and minerals. Oats are especially beneficial for supporting digestive health, which can be impacted by thyroid disorders.
In addition to being rich in selenium, oats contain beta-glucan, a type of soluble fiber that helps regulate cholesterol and blood sugar levels. This can be particularly helpful for people with hypothyroidism, as the condition is often associated with an increased risk of high cholesterol.
Tip: Start your day with a bowl of oatmeal topped with chia seeds, sunflower seeds, and fruit for a selenium-packed breakfast that’s also rich in other essential nutrients.
11. Cottage Cheese
Cottage cheese is not only a great source of protein but also a rich source of selenium. One cup of cottage cheese can provide around 20 micrograms of selenium, making it an excellent addition to a thyroid-supportive diet. Cottage cheese is also rich in calcium, which supports bone health—important for those with thyroid disorders, as both hypothyroidism and hyperthyroidism can affect bone density.
Tip: Add cottage cheese to smoothies, serve it with fruit, or use it as a topping for whole-grain toast. This creamy, versatile food can be incorporated into meals and snacks for an added selenium boost.
12. Brown Rice
Switching from white rice to brown rice can increase your selenium intake. Brown rice provides more nutrients and fiber compared to white rice and contains about 19 micrograms of selenium per cup. The additional fiber in brown rice is also helpful for promoting digestive health, which can be impacted by thyroid function.
Brown rice is also a good source of complex carbohydrates, which provide sustained energy—important for individuals who may experience fatigue due to thyroid imbalances.
Tip: Substitute white rice with brown rice in stir-fries, soups, or as a side dish to ensure you’re getting more selenium and fiber in your diet.
13. Yogurt
Yogurt is a great source of both probiotics and selenium, making it a dual-benefit food for thyroid health. A serving of yogurt can provide around 8 micrograms of selenium, depending on the brand. Probiotics in yogurt support gut health, which is increasingly recognized as being connected to thyroid function and the body’s immune response.
For individuals with autoimmune thyroid conditions like Hashimoto’s thyroiditis, consuming foods that promote gut health can be especially beneficial, as gut dysbiosis (an imbalance of gut bacteria) has been linked to the development of autoimmune disorders.
Tip: Choose plain, unsweetened yogurt for the best health benefits. Top it with chia seeds, nuts, or fruit to create a nutrient-dense snack that supports both your gut and thyroid health.
14. Beef
Beef is a nutrient-dense food that provides selenium, iron, zinc, and B vitamins, all of which are essential for thyroid health. A 3-ounce serving of beef can provide about 33 micrograms of selenium, which is more than half of the recommended daily intake.
Beef is particularly beneficial for individuals with hypothyroidism, as it can help combat anemia, which is a common issue for those with low thyroid function. Iron and selenium work together to support red blood cell production and overall energy levels, which are often affected by thyroid disorders.
Tip: Choose lean cuts of beef, such as sirloin or tenderloin, and incorporate them into balanced meals that include vegetables and whole grains to optimize your nutrient intake.
15. Avocado
Avocados are a nutrient-dense fruit that provide selenium, healthy fats, fiber, and essential vitamins. One avocado contains about 6 micrograms of selenium, making it a valuable food for supporting thyroid health, even though it doesn’t provide as much selenium as other foods on this list.
The healthy fats found in avocados—particularly monounsaturated fats—support brain health and hormone production, both of which can be impacted by thyroid imbalances. Avocados also have anti-inflammatory properties, which are helpful for individuals with autoimmune thyroid conditions.
Tip: Add avocado to salads, smoothies, or whole-grain toast for a delicious way to boost your selenium intake while also getting the benefits of healthy fats and fiber.
Conclusion: Supporting Thyroid Health with Selenium-Rich Foods
Ensuring adequate selenium intake is essential for maintaining thyroid health, especially for individuals dealing with thyroid dysfunction. By incorporating selenium-rich foods such as Brazil nuts, seafood, eggs, and spinach into your diet, you can support your thyroid’s ability to produce and regulate hormones effectively. These foods not only provide selenium but are also packed with additional nutrients that contribute to overall health and well-being.
It’s important to note that while selenium is crucial for thyroid function, balance is key. Consuming excessive amounts of selenium can lead to toxicity, so it’s essential to aim for recommended intake levels, which can easily be met through a balanced diet.
By choosing a variety of foods from this list, you can create a well-rounded diet that supports thyroid function, boosts energy levels, and promotes overall health.
