13 Best Foods for Supporting Thyroid Health

The thyroid gland is a small, butterfly-shaped organ located at the base of your neck that plays a critical role in regulating your body’s metabolism, energy production, and hormone balance. Thyroid health is crucial for maintaining optimal bodily functions, including weight management, temperature regulation, heart health, and mood stability. Certain nutrients, such as iodine, selenium, and zinc, are essential for proper thyroid function, and consuming foods rich in these nutrients can support a healthy thyroid and overall well-being.

In this guide, we’ll explore the 13 best foods to support thyroid health, focusing on their nutrient profiles and how they help maintain optimal thyroid function.

1. Seaweed

Seaweed is one of the best natural sources of iodine, a mineral that is essential for the production of thyroid hormones. The thyroid gland uses iodine to produce triiodothyronine (T3) and thyroxine (T4), the two main hormones responsible for regulating metabolism. A deficiency in iodine can lead to hypothyroidism, a condition where the thyroid doesn’t produce enough hormones, causing symptoms like fatigue, weight gain, and depression.

Types of seaweed, such as kelp, nori, and wakame, are rich in iodine and can help ensure that your thyroid has the necessary building blocks to function properly. However, it’s important to consume seaweed in moderation, as too much iodine can also negatively affect thyroid function.

Incorporating seaweed into your diet is easy. You can add dried seaweed to soups, salads, or even snacks like seaweed chips. Seaweed also works well in sushi rolls or as a topping for rice bowls.

2. Brazil Nuts

Brazil nuts are an excellent source of selenium, a trace mineral that is critical for thyroid health. Selenium plays a vital role in the conversion of T4 to T3, the active form of thyroid hormone that the body uses to regulate metabolism. It also helps protect the thyroid gland from oxidative stress, which can lead to inflammation and thyroid dysfunction.

Selenium deficiency has been linked to Hashimoto’s thyroiditis, an autoimmune condition where the immune system attacks the thyroid gland, leading to hypothyroidism. Regular consumption of Brazil nuts can help maintain healthy selenium levels and support thyroid function.

Just a few Brazil nuts a day can provide your daily requirement for selenium. You can enjoy them as a snack or add them to smoothies, salads, or baked goods for a nutritious and thyroid-boosting boost.

3. Eggs

Eggs, particularly the yolks, are packed with nutrients that support thyroid health. They are a good source of iodine and selenium, two key minerals that play a role in thyroid hormone production and metabolism. Vitamin D, also found in eggs, supports overall hormone balance, which is essential for maintaining a healthy thyroid.

Eggs are also high in protein, which helps regulate appetite and support muscle function, both of which are important for maintaining a healthy metabolism. The combination of iodine, selenium, and vitamin D in eggs makes them a valuable food for supporting thyroid function and overall health.

You can enjoy eggs in a variety of ways—scrambled, boiled, poached, or in an omelet. Pairing eggs with other thyroid-friendly foods like spinach or avocado can further enhance their health benefits.

4. Fish (Salmon, Sardines, and Tuna)

Fatty fish like salmon, sardines, and tuna are rich in omega-3 fatty acids and selenium, both of which play a significant role in thyroid health. Omega-3 fatty acids help reduce inflammation in the body, which is crucial for preventing autoimmune conditions like Hashimoto’s thyroiditis and Graves’ disease, both of which can affect thyroid function.

In addition to omega-3s, fish is also a great source of vitamin D, which is important for overall immune health and hormone regulation. Regular consumption of fish can help maintain a healthy thyroid by reducing inflammation, supporting hormone balance, and providing the body with selenium.

Aim to include fatty fish in your diet at least 2-3 times a week. You can enjoy grilled salmon, sardines on toast, or tuna in salads for a thyroid-boosting meal.

5. Yogurt

Yogurt is another excellent source of iodine, a key mineral needed for the production of thyroid hormones. Iodine-rich foods like yogurt help ensure that the thyroid gland has the necessary nutrients to produce enough hormones to regulate metabolism. Yogurt is also a good source of probiotics, which support gut health—an important factor in overall immune function and hormone balance, including thyroid health.

Probiotic-rich foods like yogurt can help maintain a healthy gut microbiome, which is closely linked to proper thyroid function. Gut imbalances, such as leaky gut, have been associated with autoimmune thyroid disorders, so maintaining a healthy gut is crucial for overall thyroid health.

Choose plain, unsweetened yogurt with live cultures to maximize the probiotic benefits. You can enjoy yogurt on its own, or mix it with fruit, nuts, or seeds for a healthy breakfast or snack.

6. Spinach

Spinach is a nutrient-dense leafy green that is rich in iron, magnesium, and vitamin A, all of which are important for supporting thyroid function. Iron is particularly important for maintaining a healthy thyroid, as an iron deficiency can impair thyroid hormone production and lead to hypothyroidism.

In addition to its mineral content, spinach is high in antioxidants like vitamin C and beta-carotene, which help reduce inflammation and protect the thyroid gland from oxidative damage. Consuming spinach regularly can help support thyroid health and overall wellness.

You can add spinach to salads, smoothies, or stir-fries. It’s a versatile green that pairs well with a variety of other thyroid-friendly foods like eggs, fish, and nuts.

7. Pumpkin Seeds

Pumpkin seeds are a great source of zinc, a mineral that plays a critical role in thyroid function. Zinc is necessary for the production of thyroid hormones and helps regulate the conversion of T4 to T3, the active form of thyroid hormone. Zinc deficiency has been linked to hypothyroidism, and maintaining adequate zinc levels is essential for optimal thyroid health.

Pumpkin seeds are also rich in magnesium and healthy fats, both of which support overall health and hormone balance. Consuming a handful of pumpkin seeds daily can help ensure that your thyroid has the nutrients it needs to function properly.

You can enjoy pumpkin seeds as a snack, sprinkle them on salads, or add them to smoothies for a zinc-rich boost.

8. Blueberries

Blueberries are packed with antioxidants, particularly anthocyanins, which help reduce inflammation and protect the thyroid gland from oxidative stress. Chronic inflammation and oxidative damage can impair thyroid function, so consuming antioxidant-rich foods like blueberries can help protect the thyroid and improve overall health.

In addition to their antioxidant content, blueberries are high in vitamin C, which supports immune function and helps reduce the risk of autoimmune thyroid disorders. Blueberries are also low in calories and high in fiber, making them a nutritious addition to any diet.

You can enjoy blueberries on their own, or add them to smoothies, yogurt, or oatmeal for a thyroid-supporting breakfast or snack.

9. Avocados

Avocados are rich in healthy fats, particularly monounsaturated fats, which support hormone production and overall thyroid health. The healthy fats in avocados help maintain the structural integrity of cell membranes, which is crucial for hormone function and communication within the body.

Avocados are also a good source of fiber, potassium, and antioxidants, all of which contribute to reducing inflammation and supporting metabolic health. The combination of healthy fats and antioxidants makes avocados a valuable food for maintaining a healthy thyroid and promoting overall wellness.

You can enjoy avocados in salads, on toast, or blended into smoothies. Their creamy texture and mild flavor make them a versatile and nutritious addition to many meals.

10. Chickpeas

Chickpeas, also known as garbanzo beans, are an excellent plant-based source of zinc, which is crucial for thyroid hormone production. Zinc helps convert T4 to T3, the active form of thyroid hormone, and a deficiency in zinc can lead to hypothyroidism. Chickpeas are also rich in fiber and protein, both of which support healthy digestion and hormone balance.

In addition to zinc, chickpeas contain iron and B vitamins, which are important for maintaining energy levels and supporting thyroid function. Regular consumption of chickpeas can help ensure that your thyroid has the nutrients it needs to produce hormones and regulate metabolism.

Chickpeas can be added to salads, soups, or made into hummus for a nutritious and thyroid-supporting snack.

11. Quinoa

Quinoa is a nutrient-dense whole grain that provides a good source of zinc, magnesium, and iron, all of which are important for thyroid health. Zinc and iron play a role in the production of thyroid hormones, while magnesium helps regulate thyroid function and supports overall hormonal balance.

Quinoa is also a good source of plant-based protein and fiber, making it a filling and nutritious option for those looking to support their thyroid and overall health. The combination of nutrients in quinoa helps support metabolic health, energy production, and hormone regulation.

Quinoa can be used as a base for salads, added to soups, or served as a side dish. It’s a versatile grain that pairs well with a variety of other thyroid-friendly foods like leafy greens, eggs, and nuts.

12. Lentils

Lentils are rich in iron and zinc, two key minerals that support thyroid function. Iron is essential for producing thyroid hormones, and a deficiency in iron can lead to hypothyroidism. Zinc, on the other hand, helps regulate thyroid hormone production and supports the conversion of T4 to T3.

In addition to their mineral content, lentils are high in fiber and protein, which support digestive health and help maintain stable energy levels. Regular consumption of lentils can help prevent iron deficiency and ensure that your thyroid has the nutrients it needs to function optimally.

Lentils can be added to soups, stews, salads, or used as a base for plant-based dishes. They are a versatile legume that pairs well with a variety of other thyroid-friendly foods.

13. Strawberries

Strawberries are rich in vitamin C and antioxidants, which help reduce inflammation and protect the thyroid gland from oxidative damage. Inflammation and oxidative stress can negatively affect thyroid function, so consuming antioxidant-rich foods like strawberries can help protect the thyroid and improve overall health.

Strawberries also contain fiber, which supports digestive health and helps regulate blood sugar levels. This is important for maintaining a healthy metabolism, which is closely linked to thyroid function.

You can enjoy strawberries on their own, or add them to smoothies, yogurt, or salads for a refreshing and thyroid-supporting snack.

Maintaining optimal thyroid health is essential for overall well-being, as the thyroid gland plays a critical role in regulating metabolism, energy production, and hormone balance. By incorporating these nutrient-dense foods into your diet, you can provide your thyroid with the vitamins and minerals it needs to function properly and protect it from oxidative stress and inflammation.

From seaweed and Brazil nuts to spinach, fish, and berries, these foods are rich in iodine, selenium, zinc, and other key nutrients that support thyroid function. Including a variety of these thyroid-boosting foods in your diet can help promote healthy hormone production, reduce the risk of thyroid disorders, and improve overall health and well-being.