In This ArticleView AllIn This ArticleSeleniumVitamin DTips for Thyroid Health
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Selenium
Vitamin D
Tips for Thyroid Health
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Your thyroid gland is at the front of your neck and plays a vital role in regulating your heart rate, body temperature, metabolism, energy production and menstrual cycle.Hashimoto’s disease is an autoimmune condition in which your immune system mistakenly attacks this gland, reducing thyroid hormone production and symptoms that affect your whole body. “Symptoms most often include fatigue, cold sensitivity, hair loss, brain fog and weight changes,” saysKat Garcia-Benson, RDN, CSSD, CPT, a registered dietitian nutritionist with Top Nutrition Coaching.
“Dietary changes are an important part of managing Hashimoto’s thyroiditis,” saysCorale Naor, RD, a registered dietitian who lives with this condition. “Nutrient-dense whole foods such as fruits, vegetables, lean proteins, whole grains and healthy fats like avocados and nuts should be included in a Hashimoto’s-friendly diet.” However, two nutrients—selenium and vitamin D—specifically help improve thyroid function and manage this condition.Read along to learn why you shouldn’t miss out on these nutrients if you have Hashimoto’s disease.
The Best Diet for Hashimoto’s Disease
1. Selenium
Research has found that selenium may be especially beneficial for people with Hashimoto’s. “Selenium is an essential mineral that acts as an antioxidant and helps regulate thyroid hormone metabolism, potentially reducing thyroid antibodies and thyroid-stimulating hormone (TSH) levels in Hashimoto’s patients,” says Naor.
On average, the daily recommendation of selenium is 55 micrograms for most adults and 60 to 70 mcg for those who are pregnant or breastfeeding.This important mineral is naturally bound to protein, so your best bet for increasing your selenium intake is to focus onhigh-protein foods. Selenium is found in seafood, meat, poultry, eggs, dairy products and fortified grain products like cereal and bread.
If you’re looking for simple ways to increase your selenium intake, turn to a humble can of tuna. Tuna is rich in selenium, and you get 96 mcg in just one can.Acan of tuna can be easily dressed up,from making tuna cakes to tuna melt sandwiches. If you’re more of a poultry lover, 3 ounces of turkey provides 25 mcg. On top of the list, you’ll find Brazil nuts, which have around 544 mcg per ounce.
2. Vitamin D
“Vitamin D is important for immune regulation, supporting the body’s ability to manage autoimmune activity,” says Benson. “Research suggests a link between vitamin D deficiency and autoimmune thyroid diseases like Hashimoto’s.” And vitamin D might be even more important for females. Some research suggests that vitamin D deficiency may be linked to autoimmune diseases more common in females, such as Hashimoto’s. Vitamin D may also have a protective effect when paired with estrogen.
In addition to spending a few minutes per day out in the sunshine, these recipes are delicious ways to up your intake.
Recipes to TrySalmon with Sun-Dried Tomato Cream SauceGreek Salad with SardinesSpinach & Egg Scramble with Raspberries
Recipes to Try
Salmon with Sun-Dried Tomato Cream SauceGreek Salad with SardinesSpinach & Egg Scramble with Raspberries
Salmon with Sun-Dried Tomato Cream Sauce
Greek Salad with Sardines
Spinach & Egg Scramble with Raspberries
Other Tips to Support Your Thyroid Health
While attention to nutrition is a must when it comes to your thyroid health, registered dietitians also recommend some additional tips. “To manage Hashimoto’s thyroiditis or improve thyroid health, it is essential to reduce stress levels, prioritize sleep, engage in regular physical activity, and practice mindfulness techniques like meditation,” says Naor. “Maintaining a well-balanced diet, staying hydrated and avoiding processed and refined foods can also support overall thyroid health.”
According to Benson, here’s a handy list of tips for optimal thyroid health:
The Bottom Line
Focusing on vitamin D- and selenium-rich foods is a great first step to help mitigate the symptoms of Hashimoto’s thyroiditis. Still, Naor recommends taking a holistic approach to managing the condition. “It’s important to seek guidance from both a qualified physician and a registered dietitian,” says Naor. “A physician can help with medication management and monitoring thyroid function, while a dietitian can offer personalized dietary recommendations to support thyroid health and overall well-being.”
Benson highlights that no single diet can cure Hashimoto’s, but optimizing your nutrient intake and watching potential dietary triggers can improve symptoms. “Addressing nutrient deficiencies supports recovery and promotes general health, which helps reduce stress on the body. Managing stress is important since it can worsen autoimmune conditions or even trigger others.”
The Best and Worst Foods for Your Thyroid, According to Dietitians
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Hashimoto’s Disease.Duntas L.Nutrition and Thyroid Disease.Curr Opin Endocrinol Diabetes Obes. 2023:1;30(6):324-329. doi:10.1097/MED.0000000000000831Hu Y, Feng W, Chen H, et al.Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto’s thyroiditis: A prospective randomized-controlled trial.CTS. 2021: 14(4):1390-1402. doi:10.1111/cts.12993National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.Dupuis M, Pagano M, Pierdominici M, Ortona E.The role of vitamin D in autoimmune diseases: could sex make the difference?. Biol Sex Differ. 2021;12(12). doi:10.1186/s13293-021-00358-3MedlinePlus.Vitamin D.USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.MedlinePlus.Hashimoto’s Disease.Duntas L.Nutrition and Thyroid Disease.Curr Opin Endocrinol Diabetes Obes. 2023:1;30(6):324-329. doi:10.1097/MED.0000000000000831Hu Y, Feng W, Chen H, et al.Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto’s thyroiditis: A prospective randomized-controlled trial.CTS. 2021: 14(4):1390-1402. doi:10.1111/cts.12993National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.Dupuis M, Pagano M, Pierdominici M, Ortona E.The role of vitamin D in autoimmune diseases: could sex make the difference?. Biol Sex Differ. 2021;12(12). doi:10.1186/s13293-021-00358-3MedlinePlus.Vitamin D.USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
MedlinePlus.Hashimoto’s Disease.Duntas L.Nutrition and Thyroid Disease.Curr Opin Endocrinol Diabetes Obes. 2023:1;30(6):324-329. doi:10.1097/MED.0000000000000831Hu Y, Feng W, Chen H, et al.Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto’s thyroiditis: A prospective randomized-controlled trial.CTS. 2021: 14(4):1390-1402. doi:10.1111/cts.12993National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.Dupuis M, Pagano M, Pierdominici M, Ortona E.The role of vitamin D in autoimmune diseases: could sex make the difference?. Biol Sex Differ. 2021;12(12). doi:10.1186/s13293-021-00358-3MedlinePlus.Vitamin D.USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
MedlinePlus.Hashimoto’s Disease.
Duntas L.Nutrition and Thyroid Disease.Curr Opin Endocrinol Diabetes Obes. 2023:1;30(6):324-329. doi:10.1097/MED.0000000000000831
Hu Y, Feng W, Chen H, et al.Effect of selenium on thyroid autoimmunity and regulatory T cells in patients with Hashimoto’s thyroiditis: A prospective randomized-controlled trial.CTS. 2021: 14(4):1390-1402. doi:10.1111/cts.12993
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Consumers.Selenium.
USDA FoodData Central.Fish, tuna, light, canned in water, drained solids.
Dupuis M, Pagano M, Pierdominici M, Ortona E.The role of vitamin D in autoimmune diseases: could sex make the difference?. Biol Sex Differ. 2021;12(12). doi:10.1186/s13293-021-00358-3
MedlinePlus.Vitamin D.
USDA FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
