The thyroid, a tiny gland nestled in the neck, plays a huge role.
It regulates metabolism. It influences energy levels. It affects mood.
When it works well, everything is in harmony. When it falters, everything slows down.
What we eat has a direct impact on it.
Certain foods help the thyroid function properly. These are natural supports.
Let's discover together how food can nourish this essential gland and strengthen our overall balance.
Why the thyroid is essential for the proper functioning of the body
The thyroid produces two important hormones: T3 (triiodothyronine) and T4 (thyroxine).
T3 is active. T4 needs to be converted to be active.
Together, they orchestrate the metabolic rhythm.
They influence temperature, weight, digestion, the heart, and the brain.
Without them? Everything slows down.
An active thyroid stabilizes energy, regulates cycles, and facilitates concentration. An underactive thyroid leads to fatigue, brain fog, and sensitivity to cold.
And to produce its hormones, it needs specific nutrients… supplied by food.
The best foods to support thyroid health
What we put on our plate directly influences thyroid function.
Here are the most powerful allies:
Seaweed (kelp, nori, wakame)
- Rich in iodine, these marine plants support hormone production.
- Iodine is a component of T3 and T4.
- Eating kelp or wakame feeds the gland.
A pinch is enough. No need to overdo it.
Example: homemade broth + a few strands of wakame = guaranteed thyroid support.
Oily fish (salmon, sardines, mackerel)
- They provide omega-3 and vitamin D.
- Omega-3 fatty acids soothe inflammation. Vitamin D supports the immune system.
In cases of thyroiditis (e.g., Hashimoto's), controlling inflammation improves function.
Tip: Eat sardines twice a week. It's simple, economical, and beneficial.
Brazil nuts
- Extremely rich in selenium.
- This mineral transforms T4 into T3. It also protects the gland.
Selenium acts as a hormonal modulator. Without it, T4 remains inactive.
Quick snack: 2 Brazil nuts + a handful of red berries = winning combo.
Other foods to include
- Whole eggs: iodine, zinc, selenium, B vitamins.
- Berries: antioxidants, they reduce oxidative stress.
- Spinach, peppers, carrots: vitamins A and C, cell regeneration.
- Plain yogurt, kefir: probiotics + iodine.
- Pumpkin seeds: rich in zinc (hormone production).
Simple idea: yogurt + berries + pumpkin seeds = thyroid-friendly breakfast.
Foods to limit or avoid for a healthy thyroid
Certain foods disrupt thyroid balance.
They should not always be eliminated, but rather managed better:
- Soy (in excess): interferes with iodine absorption.
- Ultra-processed products: excess sugar, industrial fats → inflammation.
- Gluten: to be avoided in case of Hashimoto's or known sensitivity.
- Goitrogens (raw cabbage, raw broccoli, turnip): inhibit iodine absorption.
Good news: cooking neutralizes goitrogens.
Helpful tip: cook cruciferous vegetables, vary your vegetables, avoid processing them.
Practical tips for incorporating these foods into your daily routine
No need to change everything.
One small step at a time is enough to nourish your thyroid on a daily basis.
Here are some simple ideas:
- Morning: plain yogurt + blueberries + pumpkin seeds + 1 Brazil nut.
- Lunch: mixed salad (egg, tuna, seaweed, crunchy vegetables, rapeseed oil).
- Dinner: grilled salmon + quinoa + cooked vegetables. Snack: kefir smoothie + banana + seeds + cinnamon.
- Seasoning: iodized salt + fresh herbs + dried seaweed.
Vary your sources. This avoids excesses, balances intake, and naturally supports the thyroid.
Positive conclusion – Adopt a diet that supports the thyroid
Your thyroid needs iodine, selenium, zinc, omega-3 and probiotics.
And these nutrients are present in simple foods that you can easily incorporate.
Add a Brazil nut, a handful of berries, some salmon, or some dried seaweed.
Do it regularly. Without pressure. Without guilt.
Take care of your thyroid… and it will take care of you!
FAQ – Frequently asked questions about the thyroid and diet
What is the role of selenium for the thyroid?
It helps to convert T4 (inactive) into T3 (active).
It also protects thyroid cells against oxidative stress.
Should we avoid raw vegetables?
Not necessarily. Cooked, they pose no problem.
In case of iodine deficiency, it is best to limit their consumption raw.
Is iodine dangerous in excess?
Yes. An excess can worsen certain pathologies, notably Hashimoto's.
Do not take supplements without medical advice.
Does a gluten-free diet help with Hashimoto's?
In some people, yes. It can reduce autoimmune inflammation.
But ideally, a personalized assessment with a professional is still recommended.
Thank you for reading and for being part of the Jolaine community, where every woman deserves to feel good, beautiful and confident.
Any questions? Write to us: info@jolainecare.com .
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Gently,
The Jolaine Care team
