The thyroid is a small gland located in the neck that produces hormones that play a critical role in maintaining optimal metabolic function. These hormones regulate everything from heart rate to body temperature to energy levels and much more.

Thyroid function is closely tied to dietary intake, which means that you can support an optimal thyroid function by making smart dietary choices. Here are some important dietary considerations that can help you to support your thyroid function:.

Eat Adequate Amounts of Iodine

Iodine is an essential mineral that is involved in the synthesis of thyroid hormones. In fact, the thyroid gland needs iodine to produce the hormones that it releases into the bloodstream.

Some great sources of iodine include kelp, seaweed, iodized salt, fish, shellfish, and dairy products. However, it is important to note that too much iodine can be just as harmful as too little.

It is recommended that adults consume around 150mcg of iodine per day.

Consume Appropriate Amounts of Selenium

Selenium is another essential mineral that is involved in thyroid hormone metabolism. It has antioxidant properties and helps to protect the thyroid gland from oxidative stress.

Some good sources of selenium include Brazil nuts, tuna, sardines, turkey, and eggs. It is recommended that adults consume around 55mcg of selenium per day.

Get Enough Zinc

Zinc is a trace mineral that is involved in the synthesis of thyroid hormones. It is also essential for immune function and wound healing.

Zinc is found in high levels in oysters, which are considered one of the best dietary sources of this important nutrient. Zinc is also found in other foods such as beef, pork, chicken, beans, fortified cereal and whole grains.

Avoid Processed Foods

Processed foods are generally high in sugar and unhealthy fats, and they also contain very few nutrients. These types of food can contribute to inflammation in the body and can disrupt thyroid function over the long term.

It is important to limit or even avoid processed foods whenever possible. You should try to consume a diet that is based on whole foods such as fruits, vegetables, whole grains, lean protein sources, and healthy fats.

Limit Cruciferous Vegetables Consumption

Cruciferous vegetables such as broccoli, cauliflower, kale, and cabbage are very healthy and contain numerous health benefits; however, they contain a compound known as goitrogens which can interfere with thyroid hormone synthesis.

Though you don’t necessarily need to completely avoid these vegetables, you should limit their consumption, especially raw cruciferous vegetables. Cooking these vegetables – steaming in particular – appears to reduce goitrogen content; therefore, steaming or boiling the vegetables before eating them may help to reduce the impact of these compounds on thyroid hormone synthesis.

Ensure Adequate Protein Intake

Protein is essential for the production and transportation of thyroid hormones in the body. Inadequate protein intake can result in decreased thyroid hormone levels and can compromise thyroid function.

Some good sources of protein include meat, fish, poultry, eggs, beans, and dairy products.

Consume Enough Fiber

Fiber is essential for good digestive health and can also help to regulate hormones in the body. A diet that is high in fiber may also help to support optimal thyroid function.

You can get fiber from sources such as fruits, vegetables, whole grains, and legumes.

Manage stress

Stress can have a significant impact on thyroid health and function. Long-term stress can cause a disruption in the production and regulation of thyroid hormones. This can lead to a variety of symptoms such as fatigue, weight gain, and depression.

It is important to manage stress through techniques such as meditation, yoga, exercise, and deep breathing exercises.

Avoid Alcohol Consumption

It is important to reduce or even avoid alcohol intake as it can interfere with the normal functioning of the thyroid gland.

Avoid Simple Carbohydrates

Simple carbohydrates such as white bread, sugar, and pasta can also interfere with thyroid function. These types of foods can cause blood sugar levels to spike and crash. This can cause inflammation in the body and can compromise thyroid function over the long term.

It is important to avoid simple carbohydrates, especially if you are at risk for thyroid problems.