Your Guide

Support your thyroid with nutrient-rich whole foods:

Prioritise seafood rich in iodine and selenium

Seafood like salmon, cod, sardines, and seaweed is a goldmine of iodine and selenium — two essential nutrients the thyroid uses to manufacture hormones that regulate your energy, temperature, and metabolism.

Did you know? Even a mild iodine deficiency can slow down your thyroid function, and selenium helps activate thyroid hormones in your cells.

How to include it:

• Eat fish 2–3 times per week.
• Enjoy seaweed snacks once or twice a week, but don’t overdo it. Too much iodine can also disrupt thyroid function.

Add Brazil nuts for natural selenium power

Brazil nuts are nature’s richest source of selenium, just 2 to 4 nuts a day meets your entire daily need. Selenium helps modulate immune activity and may protect against autoimmune thyroid damage like in Hashimoto’s thyroiditis.

Interesting fact: chronic low selenium has been linked to both thyroid inflammation and irregular hormone production.

How to include it:

• Eat 2–4 unsalted Brazil nuts per day as a snack or chopped into yogurt, oats, or salads.

Make eggs a nutrient-dense staple

Eggs are a near-perfect thyroid food, packed with iodine, selenium, zinc, and tyrosine (a building block of thyroid hormones). This combo supports not just hormone production but also hormone activation.

Smart tip: tyrosine and iodine combine to create thyroxine (T4), the primary hormone your thyroid produces.

How to include it:

• Have eggs for breakfast or enjoy it regularly as part of a balanced diet. However, it’s best to limit intake to no more than 12 eggs per week. If you have high cholesterol or any specific health concerns, make sure to consult a healthcare professional for personalised advice.

Choose fruits that fight oxidative stress

Berries, citrus, and kiwi are loaded with vitamin C and antioxidants that protect thyroid cells from damage caused by inflammation and oxidative stress, both common in thyroid disorders.

Interesting fact: Vitamin C may also support adrenal health, which is closely connected to thyroid balance.

How to include it:

• Add a handful of berries to breakfast or snack on kiwi and oranges to keep vitamin C levels steady.

Don’t Forget Omega-3 and Vitamin D

Chronic inflammation is a key driver of thyroid imbalance, and this is where omega-3 fatty acids and vitamin D step in. Omega-3s calm inflammation, while vitamin D helps regulate immune responses, both critical in conditions like Hashimoto’s and hypothyroidism.

Research insight: low Vitamin D is commonly seen in people with autoimmune thyroid issues. Omega-3s may even improve thyroid hormone sensitivity at the cellular level.

How to include it:

• Eat oily fish like mackerel or salmon twice a week, or consider an omega-3 supplement from algae or fish oil.
• Get your Vitamin D levels checked. If low, a supplement (especially in winter months) can help bring them to optimal range.

Add folate-rich foods for thyroid and red blood cell support

Folate plays a key role in DNA synthesis, cell division, and red blood cell production, all of which support energy metabolism and thyroid function, especially in people with hypothyroidism. It also supports methylation, a process involved in regulating hormones.

Interesting fact: Low folate, alongside low B12 or iron, can worsen fatigue in thyroid conditions and mimic hypothyroid symptoms.

How to include it:

• Enjoy leafy greens like spinach and kale, legumes such as lentils and chickpeas, and folate-rich veggies like asparagus and beetroot.
• Avocados and fortified whole grains are also excellent sources.

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