What foods protect the thyroid?

The thyroid is the conductor of our well-being, in charge, among other things, of our weight, our mood, our transit and our vitality. The activity of the thyroid gland partly depends on certain nutrients, here is what you need to give it to keep it running smoothly.

This trace element is an essential substrate for the secretion of thyroid hormones. However, the deficits are very present (nearly 8.5% of men and 20% of women), and often localized where the soils are poor. « When we lack of iodine, the thyroid grows to function more, says endocrinologist Boris Hansel. This explains the existence of goiters endemic. »

What needs? 150 μg/day. With an upper limit set at 600 μg.

Where to find it? In seafood products: seaweed (5,000 to 250,000μg/100g), winkles (500μg), shrimp (260μg), fish, cod liver… Also in egg yolk (192μg) and dairy products (70 μg/100 g of brie, 15 μg/100 ml of milk, etc.). “Fruits and vegetables also contain it,” says Dr. Hansel. An enriched salt has been authorized since 1952. “It contains 15 to 20 mg of iodine per kilo, indicates Isabelle Gambier, dietician. 5 g provide 50 to 75 μg of iodine. Please note that “natural” salts (marine, fleur de sel, etc.) do not contain any! »

What should you eat to regulate your iodine level? “You have to vary your diet, with 2 to 3 times of fish and seafood per week, advises Isabelle Gambier. Ditto for eggs, and 2 to 3 dairy products per day. » Iodized salt is interesting, staying at less than 5 g (WHO recommendation) per day. « The good reflex is to incorporate seaweed (kombu, fucus, agar…) in flakes or powder in sauces, omelettes… »

This amino acid is the second essential element for the production of thyroid hormones.

What needs? 14 mg per day per kilo of body weight, i.e. 1 to 2 g depending on body size.

Where to find it? In animal products (meat, fish, eggs, dairy products, etc.), but also seeds, oilseeds and legumes. « The best sources are meat or fish (710 mg/100 g), lentils (840 mg), dairy products (170 mg/100 ml of milk) and potatoes (80 mg/100 g) », notes Isabelle Gambier.

What should you eat to regulate your tyrosine level? You can easily cover your needs with one serving (130 g) of meat or fish and 2 to 3 servings of dairy products per day, and 2 to 3 pulses per week.

This trace element is involved in the synthesis of thyroid hormones and stimulates the activity of T3.

What needs? 10 mg per day for an adult woman, 12 mg for a man.

Where to find it? In greater quantities in: fish and seafood (22.5 mg/100 g of oyster, 11.9 mg/100 g of crab, etc.), meat (8 mg/100 g of flank steak) and offal, eggs, legumes (4 mg/100 g lentils…), oilseeds (5.6 mg/100 g pine nuts…).

What should you eat to regulate your zinc level? With a varied diet, there is no zinc deficiency. “Beware of deficiencies in the context of a vegan diet, warns the dietician. Plant-source foods like whole grains can also be high in phytic acids that can reduce its absorption! »

The thyroid is the organ of the body that contains the most. Thus, this trace element is essential for the transformation of the hormone T4 into T3.

What needs? 55 to 70 μg per day.

Where to find it? In fish and seafood, then meat, offal and eggs and finally cereals and seeds, especially Brazil nuts (103 μg/100 g).

What should you eat to regulate your selenium level? A varied and balanced diet covers the needs in principle.

An iron deficiency could decrease the efficiency of enzymes involved in the production and conversion of thyroid hormones.

What needs? 10 to 15 mg per day.

Where to find it? In products of animal origin (meat, offal, fish, etc.) and certain plants (dried vegetables). However iron of animal origin has a higher assimilation than that of vegetable sources (20 to 25% against 1 to 8%).

What should you eat to regulate your iron level? “You can reinforce your assimilation by consuming a food rich in vitamin C at the same meal, recommends Isabelle Gambier. And avoid tea, which hinders its absorption. »

General population: to protect your thyroid, it is advisable to have a varied and balanced diet with meals consisting of fruits and vegetables, meat and fish or seafood (2-3 times / week), 2-3 dairy products per day and legumes several times a week. Salt moderately with iodized salt and add seaweed occasionally.

Pregnant women : iodine (200 μg) and iron (16 mg) requirements are increased. It is important to give pride of place to seafood (except potentially polluted large fish) to strengthen the needs of the thyroid. “It is quite common to offer an iodine supplement,” says Dr. Hansel.

Vegetarians and Vegans: “A diet without meat can be the cause of an iron deficiency and, without fish, an iodine deficit, warns Isabelle Gambier. The vegan diet multiplies the risks of harmful deficiencies for the thyroid such as iron, tyrosine, iodine, zinc. »

Postmenopausal women: « As menopause increases cardiovascular and bone risks, it is all the more important to ensure an appropriate diet because an imbalance of the thyroid can potentiate these risks », specifies Isabelle Gambier.

The most common attack of the thyroid, it leads to a slowing down of the metabolism with various consequences (constipation, fatigue, weight gain, etc.) and can increase the cardiovascular risk, especially after menopause. Well balanced by medication, it may sometimes require some dietary adjustments.

Increase the frequency of seafood consumption: « It is essential to increase iodine intake, but without excess because this can also reinforce hypothyroidism », underlines Isabelle Gambier. The right balance: two to three portions of marine fish, shellfish or crustaceans and as many eggs per week, and 2 to 3 dairy products per day, including only 1 portion of cheese. “It’s also the time to discover algae. And we opt for iodized salt, without overdoing it (max 5 g/day).

Eat fruits and vegetables with every meal: raw or cooked, vegetables should represent half of the plate: low in calories but bulky and rich in fiber, vitamins and minerals, they reduce the caloric density of the meal. The fruits being sweeter, we limit ourselves to two servings a day.

Dose and select the added fats: 1 C. tablespoons of oil per meal, favoring olive, rapeseed, walnut, camelina and flax oils, which are beneficial to the cardiovascular system, among other things.

Choose lean meats: « rich in protein, tyrosine and iron, they should be favored over fatty meats whose saturated fats can increase the risk of cardiovascular disease », indicates Isabelle Gambier.

Maintain starches: they stall by avoiding dips in the day that could induce nibbling. “It is essential to choose those with low to moderate glycemic indexes (whole grains and legumes), advises Dr. Nys. They limit storage, ensure lasting satiety and also improve transit. » 100 to 150 g cooked weight per meal and 50 g of bread in the morning.

After consultation with the doctor, increasing iodine intake through source foods or nutritional supplements may be recommended to compensate for the lack potentially causing the goitre. It is also advisable to reduce certain “goitrogenic” foods: cabbage, turnip, radish, millet, sweet potato, cassava. « Their consumption should not be completely eliminated because they are excellent foods for health, » says Isabelle Gambier. They can be integrated twice a week, favoring cooked forms, which are less goitrogenic.”

This hyperfunction of the thyroid gland leads to nervousness, loss of weight and muscle and bone mass, an acceleration of transit… Pending rebalancing through treatment, diet can reduce these effects.

Increase the intake of meat, fish, eggs: « their proteins help to curb muscle wasting, » says Isabelle Gambier. One portion (100-120 g) is provided for each meal.

Consume 3 to 4 dairy products per day (2 for men): they too are rich in proteins, in particular in tryptophan with soothing virtues, and, above all, in calcium essential to the bones. “At the same time, we ensure a good vitamin D status,” continues the dietician.

Avoid whole grains: their insoluble fibers accelerate transit. « On the other hand, it is interesting to favor the soluble fibers provided by cooked vegetables and certain fruits rich in pectin, gums and mucilages contained for example in quince, apple, banana… », recommends the dietician.

Crunch oilseeds: sources of energy, magnesium and omega-3 fatty acids that regulate stress and mood. Walnuts, hazelnuts, almonds… 30 g per day, with meals or as a snack, why not accompanied by a few squares of dark chocolate, rich in magnesium.

Stay hydrated: in the event of diarrhoea, it is necessary to compensate for the water losses by a greater consumption of water, infusions, broths… nervousness and sleep disturbance,” warns Dr Nys.

To go further on the diet that protects the thyroid gland, read My Hashimoto programs in 15 days, Dr Pierre Nys, ed. Leduc.S, €18.