Although commonly overlooked, thyroid health can play a major factor in overall wellness. Your thyroid is a gland that produces important hormones, including thyroxine and triiodothyronine. These hormones play a crucial role in a number of functions, including weight regulation, temperature, metabolism, and skin, hair, and nail health. Over time, thyroid issues could contribute to the risk of weight gain, cardiovascular disease, and, in extreme cases, heart attack. Unfortunately, thyroid disorders are common in women over 40. However, there are a few things you can do to keep your thyroid as healthy as possible—including adding certain foods to your diet.
To discover a few of the best foods to promote a healthier thyroid as you age, we spoke to dietitian Krutika Nanavati. She told us that nutrient-rich options like seafood, leafy greens, Brazil nuts, and bone broth are all great choices. Read on to learn more about the benefits of each.
1. Seafood
Good news for seafood lovers! Nanavati says this category of food can do wonders for your thyroid function thanks to the iodine content. "Seafoods such as tuna, salmon, and shrimp are excellent sources of iodine, a mineral essential for the production of thyroid hormones," she notes. "Women over 40 should aim to consume at least three servings of seafood per week to maintain adequate iodine levels and promote thyroid health."
Luckily, there are tons of other benefits to fatty fish, too—regularly eating salmon, for example, could keep your heart health, boost your brain health, and even help you lose wight.
2. Leafy Greens
When it comes to healthy foods, leafy greens are some of the most well-known for their benefits—and for good reason! These superfoods are packed with nutrients that can offer up a number of upsides for your overall wellbeing. According to Nanavati, that includes a healthier thyroid.
"Leafy greens such as kale, spinach, and collard greens are rich in antioxidants, vitamins, and minerals that play a vital role in thyroid health," she tells us. "These include vitamin A, which supports the production of thyroid hormones, and vitamin C, which helps with the absorption of iron—another essential nutrient for thyroid health." Incredible! Kale salad, anyone?
3. Brazil Nuts
In general, nuts make some of the healthiest snacks around. But in addition to munching on options like almonds for weight loss, it may be time to consider adding Brazil nuts to your diet to give your thyroid a boost. That's because these nuts offer up a healthy helping of selenium.
"Brazil nuts are a rich source of selenium and can be easily incorporated into one's diet as a snack or added to meals for an extra boost of this crucial mineral," Nanavati says. "Just two Brazil nuts can provide the daily recommended intake of selenium, making it a convenient and effective addition to any thyroid-supportive diet." Noted!
4. Bone Broth
With cold weather coming in, there's no denying that soup season is upon us. And there's nothing quite like a warm cup of bone broth to keep you cozy—and healthy. Bone broth comes with a number of benefits, from joint health to gut health. Nanavati says you can add thyroid health to that list, too.
"Bone broth is packed with important amino acids such as glycine and proline, which are essential for thyroid hormone production," she says. " It also contains collagen, which can help improve gut health, a crucial factor in maintaining thyroid function."
Check out some of our favorite bone broth recipes to reap these benefits!
Ultimately, thyroid problems largely stem from a lack of important nutrients like iron, selenium, and vitamin A. While switching up your diet can't necessarily cure thyroid disease, adding foods like fish, bone broth, and more can certainly help take you one step towards a healthier thyroid.
