Foods rich in iodine, selenium, and zinc are beneficial for thyroid health. These minerals are essential for thyroid hormone production and inflammation control.

Fish is a significant source of iodine and other beneficial nutrients. A 100 g serving of fish contains approximately 146 micrograms of iodine, accounting for 97% of the daily recommended intake. Fish also provides lean protein and omega-3 fatty acids, known for their anti-inflammatory properties. High inflammation can negatively affect thyroid function. The selenium found in fish can help regulate thyroid hormones, contributing to the prevention of long-term damage in individuals with Hashimoto's thyroiditis.

Seaweed is rich in iodine but should be consumed in moderation. Two tablespoons of dried seaweed contain approximately 116 micrograms of iodine. However, daily consumption is not recommended, as it can lead to an excess of iodine. Excess iodine can increase the risk of hypothyroidism, an underactive thyroid. Adults should consume seaweed two times per week, according to Everyday Health.

Milk and dairy products offer essential nutrients for thyroid health. Milk provides vitamin D, a nutrient that individuals with hypothyroidism are often at high risk of lacking. Milk and other dairy products are also good sources of iodine for the body. People should prioritize plant-based milks like soy milk and almond milk, or use dairy products such as cheese and yogurt.

Berries are packed with antioxidants that support thyroid function. Berries such as strawberries, blueberries, cherries, and raspberries are rich in antioxidants like anthocyanins (pigments that create blue, red, or purple colors), vitamin C, flavonoids, and ellagic acid. According to Dr. Isabel Casimiro from the University of Chicago (US), these antioxidants have anti-inflammatory capabilities, aid in collagen synthesis, boost immunity, reduce oxidative stress, and support the control of thyroid dysfunction.

Processed foods can negatively impact thyroid health due to high preservative and salt content. These foods are often seasoned with many preservatives and salt, leading to an increase in unnecessary iodine. Consuming too much sodium can heighten the risk of high blood pressure and cardiovascular disease, as well as disrupt thyroid hormone balance and promote goiter formation, according to Dr. Isabel Casimiro.

Fast food, high in energy and saturated fats, can be detrimental to thyroid health. Fast foods such as fried chicken and french fries are rich in energy and saturated fats, which can reduce hormone metabolism and increase inflammatory responses. Frequent consumption of fast food is a factor contributing to obesity, insulin resistance, and increased inflammation. Furthermore, the iodine content in fast food is quite high, which is not beneficial for health if consumed regularly.

By Anh Chi (Compiled)

Photos: Anh Chi, AI