You can help your metabolism stay on track!
It boils down to what we eat and staying active. I think when we make a choice to make changes because we want to have more energy and stay healthy it is easier and more enjoyable. This is compared to wanting to lose weight or pressures from society.
Try to get the needed nutrients naturally, by eating food vs taking supplements. You can cause harm by taking supplements you are not deficient in. Always consult with your Physician before starting supplements.
Pick foods you like that have the specific nutrients you need, instead of referring to the change as a diet, think of it as a lifestyle change. The nutritional recommendations have potential benefits in the management and prevention of thyroid disease as well as the prevention of heart disease, diabetes, and cancer.
A meal plan rich in lean proteins, vegetables, fruits, heart-healthy fats and omega-3s, high-fiber foods. Portion size does matter-read labels or recipes with nutritional facts.
Nutrients That Help Keep Our Thyroid Healthy
The thyroid produces two vital hormones: T3 &T4
Autoimmune Disease is the #1 cause of Thyroid disease in the U.S
The function of these hormones is to help regulate body temperature, have a healthy metabolism and helps regulate heart rate. The two crucial nutrients needed to maintain a healthy thyroid are Iodine and Selenium The other nutrients listed below are important to our thyroid health as well.
- Iodine
- Tyrosine (Amino Acid)
- Zinc
- Antioxidants
- Vitamins: A, B2, B3, B6, C, D, Selenium
**Disclaimer: The information in this article is NOT to be considered or replace MEDICAL ADVICE. If questions consult your Physician. More does not mean better.
You might be asking, what foods have these nutrients? The foods listed with each nutrient are not all-inclusive. I did not list all the options for each category.
Iodine: iodized salt, fish, dairy, and grains. Avoid processed foods.
The salt in processed foods is not iodized. The US has few thyroid issues related to lack of iodine with the iodized salt and foods available. Supplemental iodine may cause symptom flare-ups with Hashimoto’s disease because it stimulates autoimmune antibodies.
Zinc: Red Meat, Legumes, Shellfish, Eggs, Seeds: Flax, Pumpkin, Hemp, Sesame, Kale, Nuts (Cashews are especially rich with zinc compared to other nuts), Grains, Green Beans, Potatoes, and Dark Chocolate.
Tyrosine (Amino Acid): Beef, Pork, Fish, Chicken, Tofu, Milk, Cheese, Beans, Seeds, Nuts, and Whole Grains.
Antioxidants: Spinach, Tomatoes, Broccoli, Avocados, Blueberries, Peaches, Bananas, Tea, Garlic, Ginger, Grains, Herbs, and Coffee.
Be Wiser With What You Eat
Vitamin B2 – Riboflavin: Water Soluble so not stored in the body
Foods Rich in B2: Meats, Salmon, Cod, Clams, Portobello Mushrooms, Dairy, Eggs, Muscadine Grapes, Apples, Avocados, Oats, Quinoa, Asparagus
When you boil these, you lose the benefit of the B2. Best if you grill or steam. A function of B2 is breaking down carbohydrates, proteins and fats converting them to energy. It also contributes to production of red blood cells, strengthening the immune system & enables adrenal glands to produce hormones
Vitamin B3 – Niacin: Water Soluble so not stored in the body
Foods Rich in B3: Bulgar, Peanuts, Brown Rice, Sunflower Seeds, Pumpkin seeds, Potatoes, Lentils, Green Peas, Edamame, Bananas, Cherry Tomatoes, Broccoli, Raisins, Avocados, Mangoes, Nectarines, Marinara Sauce, Meats, Chicken, Salmon, Tuna
One of the Essential Nutrients Our Body Needs to Function
Breaks down carbohydrates, proteins and fats converting them to energy. B3 regulates cholesterol levels. One benefit is the impact Mental Health, helping with depression and Anxiety. B3 helps protect skin. Can contribute in protecting from skin Cancer.
Vitamin B6 – Niacin: Water Soluble so not stored in the body
Foods Rich in B6: Milk, Ricotta Cheese, Salmon, Tuna, Beef, Carrots, Spinach, Sweet Potatoes, Chickpeas, Bananas, Avocado, Green Peas
One of the Complex B’s. Like B2 &B3 it is water soluble Breaks down carbs, proteins, and fats to convert to energy. B6 covers 6 other compounds.
Takes part in over 100 enzyme reactions in our body. B6 benefits the production of neurotransmitters in the brain. It contributes to production of hormones. Signals are carried from one neuron to another. Some outcomes can help with mood and sleep cycles.
Be Wiser With What You Eat (Cont…)
Vitamin E
Food Rich with Vitamin E: Bell Pepper, tomato, kiwi, chard, Almonds, Spinach, Asparagus, Broccoli, Butternut Squash
Vitamin E protects us from many things in the environment, such as different types of pollution. By doing that our skin can be healthier. Vitamin E can decrease inflammation, can slow the appearance of aging because of the protection it provides. Vitamin E protects us from free radicals, reducing the damage they cause to our cells.
Vitamin A
Foods Rich in Vitamin A: Beef, poultry, tuna, salmon, cod liver oil, cheese, milk, eggs, yogurt, sweet potatoes, carrots, butternut squash, bell peppers. Greens like Kale, Spinach, broccoli. Fruits such as tomatoes, apricots, tangerines, pink grapefruit, cantaloupe, and mangos.
Vitamin A is Fat Soluble and is an antioxidant. There are two types of Vitamin A: preformed vitamin and provitamin. Really Vitamin A is more like a group of compounds that have a good impact on multiple systems in our body. For example, this group of compounds helps with the functioning of our eyes (when I was a child, I was told the story that rabbits could see well at night because they eat carrots).
- Vitamin A is thought to decrease the risk for macular degeneration, and it helps with our night vision. (Smart Rabbits)
- It also helps with function of the reproductive system.
- Can help with Acne, by assisting with collagen production.
- It has been found to lower risk of specific types of cancers
- Helps with keeping our bones healthy.
- Vitamin A stimulates the production of white blood cells. This helps us maintain a healthy immune system. We know what that means: giving our body what it needs to fight off multiple illnesses.
Juicing with the fruits and vegetables rich in Vitamin A can be a great way to get what you need for the day.
Vitamin C
Foods Rich with Vitamin C: Peppers, Red Sweet Peppers, Strawberries, Broccoli, Kiwi, Brussels Sprouts, Cooked Cabbage, Cauliflower, Cantaloupe, Honeydew, Pineapple and Potatoes.
Vitamin C is water-soluble (Which means our body does not store it)
- It is used to prevent and treat scurvy.
- It is an essential nutrient involved in the repair of tissue
- Essential in the formation of collagen
- Produces enzymes that are needed in some of neurotransmitters.
- Vitamin C is needed to make sure many enzymes in our body, function.
- One function most of us are aware of is strengthening our immune system
- Vitamin C is an antioxidant
Vitamin D
Foods Rich with Vitamin D: Mushrooms, Trout, Salmon, Sardines, Tuna, Mackerel, Atlantic Herring, Chicken Breast, White Mushrooms, Soy Milk, Yogurt, Almond Milk, Cows Milk
Vitamin D is Fat Soluble (Great source of Vitamin D is the sunshine. More reason to do activities outside)
- Helps our bodies absorb calcium as well as maintaining the concentration of calcium and phosphate. This is so important because it keeps our bones strong and healthy
- Helps prevent osteoporosis
- Vitamin D deficiency is linked to Hashimoto’s Thyroid Disease
- More research is needed but some studies have shown that D HELPS prevent hypertension, glucose intolerance, reduces risk of Multiple Sclerosis. Once again, these benefits are not proven yet but specific studies have promoted further research to determine.
Selenium
Foods with Selenium: ***Brazil nuts (Has the highest level of Selenium), Second highest is Kidney meat, Mussels, Tuna, Clams, Halibut, Oysters, Anchovy, Sardines, Bison, Swiss Cheese, Pasta, Octopus, Eggs, Whelk (sea snail species), Liverwurst, Chia seed
Mineral and Electrolyte (Chemical Element Se) – One of the most common nutritional deficiencies in the world
Important fact: More Selenium DOES NOT equate to better. Too much Selenium is TOXIC. Do not take Selenium supplements or start a meal plan that includes a large amount of Brazil nuts or Organ Meat. Always discuss with your Physician before making those kinds of decisions.
- The mineral is necessary for the metabolism of thyroid hormones- inadequate supply of Selenium can
- cause low levels of thyroid hormones. Symptoms of fatigue & lethargy can occur.
- Antioxidant Properties
- Associated with improvement of symptoms of depression
- May protect against Mercury Toxicity
- May play a part in helping with DNA repair
- May have a benefit in male infertility
- May lower markers of inflammation
- May protect against Cognitive decline
Notice the “MAY” in the listed benefits: This means there is ongoing research to prove these claims. It is important to remember that these are theories supported by some studies thus far.
In Conclusion… Do You Want a Healthy Diet?
Look for one that is balanced, has foods from the major food groups, and provides variety. Make sure you look for guidelines on how much to eat from each food group. Portion size does matter. It is important to remember your diet will be more successful if you select foods that you like, fit your lifestyle (in preparation and how active you are), and fits your budget.
When developing your meal plan it is important you customize it for your health needs. Reach out to your Physician or meet with a nutritionist to guide you in what foods to select. A great example is someone with heart disease may need lower sodium foods and foods with less cholesterol.
References:
- Thyroid Disease: Causes, Symptoms, Risk Factors, Testing & Treatment (clevelandclinic.org)
- National Institutes of Health (NIH)
- Mayoclinic.org
- Healthline.com
- theworldbook.org
- Healthy Food Pyramid: Balanced Diet Chart 2022
- NutritionAdvance.com
***Caution on how much you eat of the red highlighted foods above.
