Hold that green smoothie…stop the kelp train and the flowers of the veggie family – broccoli and cauliflower, along with peaches and pinenuts. Why? Goitrogens.
What are goitrogens you may well ask – they are naturally occurring substances in certain foods that are known to interfere with the production of thyroid hormones. Those hormones specifically that are low or lacking in people suffering from an under-active thyroid, known as hypothyroidism.
The good news with these foods is – when cooked, they are OK to eat. The heat and cooking process inactivate the goitrogens.
There is also a risk with goitrogens and menopausal women. Although some goitrogens, such as soy isoflavones are said to reduce certain menopausal symptoms, such as hot flashes, they are, on the other hand, thought to aggravate hypothyroidism. Hypothyroidism, then in turn, could explain some menopausal symptoms such as depression, weight gain, and general tiredness. Avoiding goitrogens may solve some of the symptoms of hypothyroidism, but there are many other dietary considerations to take in to account.
There are many vitamins and minerals recommended for preventing low thyroid function, but it is iodine, an essential trace element present in the thyroid gland, that is the most widely recognised.
Most of us get enough iodine in our diets to keep our thyroid gland healthy. Available tin iodised table salt, many land-grown foods, but seafood is a most reliable source. The recommended daily intake is 150mcg per day.
Why is iodine important?
Iodine combines with the amino acid tyrosine to produce thyroid hormones.
Hypothyroid friendly foods – good sources of tyrosine
|Oats||Chicken, beef, pork and lamb|
Nutrients for thyroid health
|Zinc:Good sources include: seafood, pumpkin seeds, red meat, leafy greens, nuts and legumes||B vitamins: B2, B3, B6 and B12Red meat is the best source of the B’s as a group. Other sources include green veggies, nuts, eggs, tomatoes, chicken and fish|
|Vit A:Found almost exclusively in animal products – milk and fish oils, egg yolk. Also in dark green veggies, yellow veggies and orange non-citrus fruit||Vit C:Think colour – many of the fruits and vegetables that are red, yellow, green, purple!|
|Vit E:A great antioxidant, found in tree nuts, avocadoes, eggs, dark green veggies||Selenium:Nuts are a great source of this valuable nutrient, along with garlic, meat, fish and eggs|
Need some input in to your diet, health and lifestyle? We offer nutritional and lifestyle appointments at the Natural Chemist. Call us to book yours now: 1300 882 303
Hechtman L, 2014, Clinical Naturopathic Medicine. Churchill Livingstone, Sydney
Osiecki, H, 2014, The Nutrient Bible, 9th Edn, BioConcepts Publishing, QLD