Healthy diet is important!
Diet is an important factor in managing conditions na may kinalaman sa thyroid like hyperthyroidism or hypothyroidism. Paying attention on what we eat can maximize the positive effects of healthy foods. Aside from taking the necessary vitamins and minerals through supplements, natural intake through eating can help the body absorb its needed elements. Ang pagkain ng masustansya ay tunay na maganda.
This article aims to share the importance of diet and which food can be considered for people with hypothyroidism. Hopefully, this can help with meal planning and more. A well-planned nutritious diet can have a direct and significant impact on people with a compromised thyroid.
Know which nutrients can improve and negatively affect thyroid function so it can be carefully considered with meal planning. A conscious diet can play an important role for a person with hyperthyroidism or hypothyroidism. To make sure that it can work in harmony with the necessary treatments for such conditions, it is important to know which food can be eaten and not.
What is the role of diet for people with a thyroid condition?
Diet also directly affects metabolism which can impact weight gain and fatigue along other symptoms of hyper and hypothyroidism. Just remember, a healthy diet is not the cure for these conditions but is only a way to help manage it. Higit sa lahat, mabuti pa rin kumunsulta sa doctor. What we will share are general tips about food but still don’t skip getting an expert’s advice. Whether it is a short or long-term food change, consult with a doctor and nutritionist to be guided accordingly.
And even with food, remember the golden rule. Anything too much is bad. Have everything in moderation. Lahat ng sobra ay masama.
What can we eat?
Several foods can help reduce some negative effects of hyperthyroidism and hypothyroidism and keep the thyroid healthy. Meanwhile, other foods are necessary to help regulate the thyroid gland. Tamang balanse mula sa pagkaing ito ang kailangan. So, what vitamins and minerals are we looking for and where can we find them?
- Iron. This mineral is important in many bodily functions but most importantly, it helps carry oxygen through the blood cells throughout the body
- dried beans
- dried fruit
- nuts
- lentils
- seeds
- green leafy vegetables
- whole grains
- red meat
- tofu
- seafood
- poultry, such as chicken and turkey
- Selenium. Maintaining this micronutrient helps prevent thyroid disease. It plays an important role in thyroid hormone production.
- Brazil nuts
- tuna
- shrimp
- sardines
- beef
- turkey
- chicken
- ham
- eggs
- oatmeal
- brown rice
- legumes
- Zinc. Similar to the aforementioned, this mineral helps with thyroid function and the production of thyroid hormone. Aside from these, it also helps use food for energy. More than keeping the thyroid healthy, zinc helps boost the immune system.
- lamb
- pork
- chicken
- beef
- oysters
- crab
- chickpeas
- cocoa powder
- cashews
- mushrooms
- pumpkin seeds
- fortified cereals
- legumes
- yogurt
- cantaloupes
- guava
- kiwi
- Healthy Fats. Unprocessed fats which are derived from whole foods can help reduce inflammation. It helps balance thyroid hormones and protect the thyroid.
- flaxseed oil
- olive oil
- avocado oil
- coconut oil
- sunflower oil
- safflower oil
- avocado
- unsalted nuts
- chia seeds
- dark chocolate
This is good to know. There aren’t many foods that someone with hyperthyroidism or hypothyroidism should avoid. Considering which thyroid condition the patient has, there is a specific allocation for other vitamins and minerals. Do consult a doctor specializing in the thyroid to ensure benefits can be gained instead of damages incurred. Mahalaga pa rin na may makausap na propesyunal tungkol sa nutrisyon at kalusugan.
Knowing these, see some sample meal plans and be inspired to plan your meal. Enjoy eating right even with hyperthyroidism or hypothyroidism.
Breakfast:
Eggs with Sautéed Shallots & Greens
- 2 cups of eggs, beaten
- 1 cup of spinach or broccoli
- ½ cup chopped shallots or red onions
- 2 tbsp of olive oil
- ½ tbsp of salt
Prepare a hot pan, drop your oil and sauté the vegetables before mixing in the eggs. (Gisahin ang mga ingredients sa isang mainit na kawali na may mantika.)
Morning Merienda:
Fruity Smoothie
- 2 cups of almond milk
- 1 cup of crushed ice
- 1 cup of frozen yogurt
- 1 cup of sliced cantaloupes
- 1 tbsp of chia seeds
- 2 tbsp of honey
In a blender mix and blitz all the ingredients. (Gumamit ng blender para pagsama-samahin itong lahat at magawang inumin.)
Lunch:
Sizzled Citrus Shrimp and Mixed Greens Salad
The Shrimp
- 1 cup of shrimp, shelled and deveined
- ½ cup of garlic, minced
- 1 tbsp of sunflower oil
- 1 cup of fresh orange juice
- ½ cup of lemon juice
- 1 pinch of salt
The Salad
- 1 bag of mixed salad greens
- ½ cup of bacon, fried and chopped
- ½ cup of dried fruits
- ½ cup of hazelnut crushed
The Dressing
- 2 tbsp olive oil
- 1 cup of Greek yogurt
- 1/4 cup extra virgin olive oil
- 2 1/2 tbsp lemon juice.
- 1 1/2 tsp sugar
- 1/4 tsp black pepper
- 1/2 tsp salt
In a sizzling pan cook the shrimp in oil with garlic and citrus juice. Meanwhile, in a bowl toss in mixed greens with bacon, dried fruits and hazelnut. For its vinaigrette, mix yogurt with olive oil and the rest of the remaining ingredients. (Igisa ang hipon sa juice mula sa citrus. Gawin ang salad sa isang bowl at ang dressing sa isa pa.)
Afternoon Merienda:
Homemade Trail Mix
- 1 cup dried fruit
- ¼ cup honey toasted pumpkin seeds
- ¼ cup toasted unsalted cashew seeds
- ¼ cup raw sliced almonds
- ⅓ cup dry roasted edamame
- ½ cup dark chocolate chunks
Get a bowl and mix all the ingredients.
Dinner:
Pesto salmon with potato soup
- 1 large onion, roughly diced
- 1 tablespoon olive oil
- 3 tbsp basil pesto
- 2 lbs of Yukon gold potatoes
- Water
- Soya Milk
- Olive Oil
- Salt and pepper to taste
In a skillet, sauté the onion in olive oil before adding the salmon to fry. Top with the basil pesto to finish. For the potato soup, prep the potatoes and cook them until tender. Mash the potatoes when they are ready then add the water, milk, olive oil, salt and pepper to taste. Allow the milk to bubble slightly around the edges of the soup pot for about 5 to 10 minutes. (Iprito ang salmon at lagyan ito ng pesto sauce. Gawin ang potato soup pagkatapos itong iluto at i-mash kasama ng iba pang sangkap.)
Be mindful of your thyroid health.
Now that you know that there are foods that can affect the thyroid, you can optimize your meals with the needed nutrients and avoid those that can trigger hyperthyroidism or hypothyroidism. With all the dietary considerations, remember as well to stay hydrated. Mahalaga ang pag-inom ng tubig. Instead of sugary drinks, water is the best choice.
Moreover, as much as possible, avoid eating processed food, instant sauces or marinades and other boxed food products. Having a balanced meal is just the beginning. Don’t be distracted with instant food that is often high in sodium and preservatives. Make sure to prioritize your health when you consider the food you eat. Same here at MedChoice Pharma, we want you to have Better choice. Better lives.
References:
Healthline, (2023, July), What’s the Best Diet for Hypothyroidism? https://www.healthline.com/nutrition/hypothyroidism-diet#effects-on-metabolism
Healthline, (2023, March), Hyperthyroidism Diet https://www.healthline.com/health/hyperthyroidism-diet#takeaway
Medical News Today, (2023, March), Hypothyroidism: Foods to eat and avoid
https://www.medicalnewstoday.com/articles/324819#foods-with-zinc
Health.com, (2023, October), 10 Foods for Thyroid Health—And 3 To Avoid https://www.health.com/food/the-best-and-worst-foods-for-your-thyroid