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Best foods for thyroid health

Best foods for thyroid health

Your thyroid plays a vital role in keeping your body running smoothly. It helps control your metabolism, energy levels, body temperature, and even your mood. Many people are unaware that thyroid problems are common, especially among women, and nutrition can play a key role in supporting thyroid health alongside medical advice.

Maintaining optimal thyroid health is essential for overall wellbeing. The thyroid gland plays a key role in regulating metabolism, energy levels, and hormonal balance. Eating a healthy, balanced diet with specific nutrients can support thyroid function and help prevent imbalance.

This article explores the best foods to include in your diet to promote thyroid health, focusing on five essential nutrients: iodine, selenium, zinc, iron, and vitamin D.

Why nutrition matters for thyroid health

While medication is almost always essential for managing thyroid conditions, good nutrition can provide valuable support. Eating well won't cure a thyroid disorder, but it can help your body function better and may ease some symptoms. Poor thyroid health, if left unmanaged, can lead to fatigue, difficulty concentrating, and changes in weight or mood, making nutritional support even more important.

Your thyroid needs certain nutrients to produce hormones and function properly. If you don't get enough of these through food, or if you have too much of them, your thyroid can become overactive or underactive. Common symptoms of thyroid imbalance include tiredness, weight changes, sensitivity to heat or cold, and mood changes. Eating the right foods can help support your thyroid naturally.

Essential nutrients for thyroid health

1. Iodine: vital for thyroid hormone production

Iodine is important because your thyroid uses it to make hormones. However, both iodine deficiency and excess iodine can affect thyroid health. Low iodine levels can lead to an underactive thyroid (hypothyroidism), while too much iodine may trigger an overactive thyroid (hyperthyroidism). This is why it's best to get iodine from a balanced diet rather than supplements unless advised by a healthcare professional.

Good food sources of iodine include:

  • Seaweed (in moderation)
  • Fish and shellfish
  • Milk and dairy products
  • Eggs
  • Iodised salt

2. Selenium: protects and supports thyroid function

Selenium helps convert thyroid hormones into their active form and protects the thyroid gland from damage.

Foods rich in selenium include:

  • Brazil nuts (just a few per day)
  • Eggs
  • Tuna and sardines
  • Sunflower seeds

3. Zinc: helps produce thyroid hormones

Zinc supports thyroid hormone production and helps regulate immune function.

Zinc-rich foods include:

  • Meat (beef, chicken)
  • Shellfish (especially oysters)
  • Chickpeas and lentils
  • Pumpkin seeds

4. Iron: essential for hormone production

Iron plays a role in thyroid hormone synthesis. Low iron levels may lead to thyroid problems.

Iron-rich foods include:

  • Lean red meat
  • Poultry
  • Lentils
  • Spinach

5. Vitamin D: supports immune and thyroid health

Vitamin D may support thyroid function and overall immune health. It's particularly important in countries with limited sunlight.

Sources of vitamin D include:

  • Fatty fish (like salmon and mackerel)
  • Eggs
  • Fortified dairy products
  • Sunlight exposure

Practical tips for a thyroid-friendly diet

Eating well is one of the simplest and most effective ways to support your thyroid health. Small, consistent changes to your meals and snacks can make a big difference in helping your body get the nutrients it needs.

Try to include a variety of thyroid-friendly foods throughout the week:

  • Include seafood in meals a couple of times a week for iodine and selenium.
  • Snack on Brazil nuts or sunflower seeds to boost your selenium intake.
  • Add leafy greens like spinach or kale to salads, soups, or smoothies for extra iron.
  • Choose fortified foods, such as dairy or cereals, for an added source of vitamin D.
  • Avoid excessive amounts of iodine-rich seaweed, as too much iodine can affect thyroid balance.

Planning ahead can make it much easier to stay on track. Creating a weekly shopping list with fish, lean meats, dairy, vegetables, and healthy snacks like nuts and seeds means you're more likely to prepare balanced meals at home.

Breakfast is an ideal opportunity to add thyroid-supporting foods. Try eggs, fortified cereals, or yogurt with fruit and seeds to start your day well. Lunch and dinner can focus on lean proteins like chicken or fish, alongside colourful vegetables and whole grains for lasting energy.

If you follow a vegetarian or vegan diet, it’s important to plan carefully to include plant-based sources of iron, zinc, and selenium. Foods such as legumes, tofu, nuts, seeds, and fortified products can help meet your nutritional needs.

Finally, remember that hydration plays a key role in supporting your overall health. Aim to drink plenty of water throughout the day, and be mindful of caffeine or alcohol, which can sometimes affect how your body absorbs certain nutrients.

Monitoring thyroid health

Thyroid conditions often go unnoticed because symptoms can develop slowly or be mistaken for other common health issues. That's why monitoring your thyroid levels is so valuable - it provides clarity and reassurance. Regular checks can help you understand how well your thyroid is working and allow you to seek advice or treatment early if something changes.

If you are concerned about your thyroid health or noticing symptoms like tiredness, weight changes, or mood swings, checking your thyroid hormone levels can provide useful answers. At-home testing offers a quick and simple way to take that first step.

MyHealthChecked's Thyroid Stimulating Hormone (TSH) Rapid Test is an easy finger-prick test that provides fast results about your TSH levels. This can give you an early indication of whether your thyroid may be underactive or overactive.

For a more detailed check, MyHealthChecked's Thyroid Profile Blood Test measures your TSH and Free T4 levels. This test gives a more complete picture of your thyroid health, helping you understand if there is an imbalance that may need further investigation or support from a healthcare professional.

In summary

Looking after your thyroid starts with small, healthy choices. Eating a balanced diet with the right nutrients can help keep your thyroid working as it should. Focus on foods rich in iodine, selenium, zinc, iron, and vitamin D. Regular monitoring of your thyroid health can also help you stay in control and take action sooner if something feels out of balance. These simple steps can support your energy levels, metabolism, and overall wellbeing.

Reviewed by Dr Gavin Ralston

References

1. National Institute for Health and Care Excellence (NICE). Hypothyroidism: Summary. NICE Clinical Knowledge Summaries; 2024. Available from: https://cks.nice.org.uk/topics/hypothyroidism/

2. National Institute for Health and Care Excellence (NICE). Hyperthyroidism: Summary. NICE Clinical Knowledge Summaries; 2025. Available from: https://cks.nice.org.uk/topics/hyperthyroidism/

3. British Thyroid Foundation. Diets and supplements for thyroid disorders. British Thyroid Foundation; 2023. Available from: https://www.btf-thyroid.org/diets-and-supplements-for-thyroid-disorders

4. British Thyroid Foundation. Vitamin D and thyroid disease. British Thyroid Foundation; 2023. Available from: https://www.btf-thyroid.org/vitamin-d-and-thyroid-disease

5. Harvard Health Publishing. Healthy eating for a healthy thyroid. Harvard Medical School; 2025. Available from: https://www.health.harvard.edu/staying-healthy/healthy-eating-for-a-healthy-thyroid

6. Academy of Nutrition and Dietetics. Thyroid health 101. eatright.org; 2025. Available from: https://www.eatright.org/health/health-conditions/endocrine-disorders/thyroid-health-101

7. Healthline. Hypothyroidism diet: foods to eat, avoid, and meal plan ideas. Healthline Media; 2025. Available from: https://www.healthline.com/nutrition/hypothyroidism-diet