The thyroid is a small butterfly-shaped gland at the base of the neck, nestled at the trachea and esophagus. Very important, it governs the activity of the muscles and the nervous system, the heart rate as well as in the processes of digestion or even bone renewal. It is also very important in the number of calories that the body burns at rest (basal metabolism), the regulation of body temperature. This is why it is advisable to take care of your thyroid and protect it, in particular by consuming the right foods. Here are those that should be incorporated into your balanced diet and those that are not recommended for proper thyroid function.
No food can replace the expertise of a health professional! Consulting an endocrinologist makes it possible to receive the right medications in the event of hyperthyroidism or hypothyroidism in order to calm the associated symptoms. Hyperfunction often causes tremors, heart palpitations, weight loss, excessive sweating or even high blood pressure. On the side of hypothyroidism, symptoms such as abnormal fatigue, chilliness, constipation and weight gain are often suggestive of the disorder.
Make way for foods to know to take care of your thyroid!
Foods good for the thyroid
It is generally advisable to consume protein every day as well as foods rich in vitamin D, the latter allowing the thyroid hormones to enter the cells and therefore to function well. Twice a week, also put oily fish, shellfish and crustaceans on the menu to fill up on iodine. A good intake of selenium is also recommended. Moreover, eat fruits and vegetables at all meals to fill up with trace elements, vitamins and minerals. The best foods include:
1) Brazil nuts
With 95 micrograms of seleniumthe Brazil nut exceeds the recommended daily needs for both men (70 micrograms) and women (55 micrograms)!
2) The molds
In adults, the consumption of 150 micrograms ofiodine. However, 100 g of mussels provide 195 micrograms. Of course, excess is to be avoided, an overconsumption of iodine can also affect the thyroid.
3) Eggs
We find there tyrosin, an amino acid that participates in the production of thyroid hormones necessary for the functioning of this gland. This same tyrosine is produced from phenylalanine that eggs also contain (100 g of egg provide 685 mg)
4) The liver
With 18 mg of iron per 100 g of pork liver and 12 mg of zinc per 100 g of calf liver, these foods are very useful for taking care of the thyroid. Beef or poultry liver also provides a rich supply of vitamins A and B2.
5) Dark chocolate
For 100 g of real dark chocolate, there are between 150 mg and 400 mg of magnesium. However, the effects of magnesium on the enzymatic reactions of the body make it an ally of choice for the proper functioning of this gland. As a reminder: the daily magnesium intake for women is 360 mg.
6) Lentils, chickpeas, beans, broad beans…
THE iron in these foods promotes the synthesis of thyroid hormones. With 2.8 mg of iron per 100 g, we already cover a good part of the recommended daily allowances for men (10 mg) and women (16 to 20 mg).
7) Almonds
What do 200g of sardines, 100g of Comté and 400g of almonds have in common? Not much, except their wealth in calcium. However, a calcium deficiency can promote the dysregulation of the thyroid gland.
8) Pumpkin seeds
We find some zinc in pumpkin seeds. However, this antioxidant trace element also helps the proper functioning of the thyroid. For the same reason, consider grabbing sesame seeds from the same aisle!
9) Dairy products
Consume milk enriched with vitamin D as well as plain yogurts for their iodine content.
10) Brewer’s yeast
THE group B vitamins are not to be forgotten on the low side! Indeed, they are essential for the synthesis of thyroid hormones. And in this regard, it is difficult to find better than brewer’s yeast to refuel. With 12 mg of vitamin B1 and 38 mg of vitamin B3 per 100 g of yeast, it is one of the most vitamin-rich foods!
11) Mango
Rich in vitamin A, mango helps boost tired thyroids.
12) Dried or cooked shiitake mushroom
Always eaten cooked, this mushroom is a valuable source of selenium.
13) Beneficial Oils
Not recommended for people intolerant to gluten, wheat germ oil is characterized by a high content of vitamin E and zinc. It is the champion of seasoning oils to protect the thyroid. It is also impossible to forget the cod liver oil which is an exception with its richness in vitamin D3.
Foods that are bad for the thyroid
Among the foods to avoid to take care of your thyroid and avoid any dysfunction (goiter, etc.), we find:
-THE processed foods rich in additives as well as artificial sweeteners;
– Aggressive foods for the thyroid: coffee, tea, mustard, spices…
-THE excessive sugar and fast sugar (the risks of developing type 2 diabetes or cardiovascular disease being higher in the event of thyroid disorders);
-Gluten, many people with thyroid problems often suffer from gluten intolerance. If celiac disease is proven, it is advisable to limit your gluten intake;
-THE goitrogenic foods (those that inhibit the uptake of iodine by the thyroid gland): soy, green juices, crucifers (kale, broccoli, Brussels sprouts, etc.), horseradish, turnip, mustard seeds, millet, sweet potato, cassava, etc.
