The Thyroid He is responsible for our well-being, among other things, our weight, for us mood, We cross and have Vitality. Activity Thyroid Partially dependent on certain nutrients, here’s what you need to give it to to keep it running smoothly.
What are the essential nutrients to regulate the work of the thyroid gland?
This trace element is an essential substrate for the secretion of thyroid hormones. However, deficiencies are very present (approximately 8.5% of men and 20% of women), and are often localized where the soil is poor. “when we were iodine deficiencyThe thyroid gland is growing to function more, says endocrinologist Boris Hansel. This explains the existence of Goiter endemic.”
What does he need? 150 mcg/day. It has an upper limit of 600 mcg.
where can I find him? In seafood products: seaweed (5,000 to 250,000 mcg / 100 g), hinckles (500 mcg), shrimp (260 mcg), fish, cod liver … Also in egg yolks (192 mcg) and dairy products (70 mcg). / 100 g of Brie, 15 mcg / 100 ml of milk…etc). “Fruits and vegetables also contain this substance,” says Dr. Hansel. Enriched salt has been allowed since 1952. “It contains 15 to 20 mg of iodine per kilo,” notes Isabel Gambier, R.D. 5 g provides 50 to 75 micrograms of iodine. Please note that “natural” salts (marine, fluorine) de cel, etc.) does not contain any salts! »
What should you eat to regulate your iodine level? Isabelle Gambier advises: “Change your diet, two to three times a week of fish and seafood. Same for eggs, and two to three dairy products a day.” Iodized salt is interesting, staying under 5g (recommendation who) per day.” “A good reflex is to incorporate seaweed (kombu, fucus, agar…) into flakes or powder in sauces, omelettes…”
This amino acid is the second essential component of the production of thyroid hormones.
What does he need? 14 mg per day per kilo of body weight, or 1 to 2 grams, depending on body size.
where can I find him? In animal products (meat, fish, eggs, dairy products, etc.), as well as seeds, oilseeds and legumes. “The best sources are meat or fish (710 mg/100g), lentils (840 mg), dairy products (170 mg/100ml of milk) and potatoes (80 mg/100g),” notes Isabel Gambier.
What should you eat to regulate your tyrosine level? You can easily cover your needs with 1 serving (130 g) of meat or fish, 2 to 3 servings of dairy products per day, and 2 to 3 legumes per week.
This trace element participates in the synthesis of thyroid hormones It stimulates T3 activity.
What does he need? 10 mg per day for an adult woman and 12 mg for a man.
where can I find him? In larger quantities in: fish and seafood (22.5 mg/100 g shellfish, 11.9 mg/100 g crab, etc.), meat (8 mg/100 g sirloin) and offal, eggs, legumes (4 mg/100 g Lentils…) Oil seeds (5.6 mg / 100 g pine nuts…).
What should you eat to regulate your zinc level? With a varied diet, there is no deficiency of zinc. “Beware of deficiencies in the context of a plant-based diet, warns the dietitian. Foods from plant sources such as whole grains can also be high in phytic acids that can reduce their absorption!”
The thyroid gland is the most contained organ in the body. Thus, this trace element is necessary for the conversion of the T4 hormone into T3.
What does he need? 55 to 70 micrograms daily.
where can I find him? In fish and seafood, then meat and offal, eggs and finally grains and seeds, especially Brazil nuts (103 mcg / 100 g).
What should you eat to regulate your selenium level? A varied and balanced diet covers the needs in principle.
Iron deficiency can reduce the efficiency of enzymes involved in the production and conversion of thyroid hormones.
What does he need? 10 to 15 mg daily.
where can I find him? In products of animal origin (meat, offal, fish, etc.) and some plants (dried vegetables). However, iron absorption from animal origin is higher than that of plant sources (20 to 25% vs. 1 to 8%).
What should you eat to regulate your iron level? “You can enhance absorption by eating food rich in vitamin C at the same meal, recommends Isabel Gambier. Avoid tea that hinders its absorption.”
Good to know: be careful with endocrine disruption ! Endocrinologist Dr. Pierre Ness says: “Many substances (pesticides, phthalates, isoflavones, etc.) can disrupt thyroid function. They can limit or mimic the action of natural hormones or prevent them from binding to their receptors.” packaging, cosmetics, furniture, etc.), but exposure to them can be reduced by preference organicAvoid plastic and non-stick coatings, ventilate, prefer small, oily fish to larger ones, and limit yourself to one food of soybeans per day.
The general population: To protect the thyroid gland, it is advised to follow a varied and balanced diet with meals consisting of fruits, vegetables, meat, fish or seafood (2-3 times per week), 2-3 dairy products per day and legumes several times per week. Salt moderately with iodized salt and add seaweed occasionally.
pregnant women : Iodine (200 mcg) and iron (16 mg) requirements are increased. It is important to give prominence to seafood (with the exception of large, potentially contaminated fish) to fortify the needs of the thyroid gland. “It’s very common to give an iodine supplement,” says Dr. Hansel.
Vegetarians and vegans: Isabelle Gambier warns that “a diet without meat can be a cause of iron deficiency, and without fish there is a lack of iodine. A vegetarian diet doubles the risks of harmful deficiencies of the thyroid gland such as iron, tyrosine, iodine and zinc.”
Postmenopausal women: “Because menopause increases the risk of cardiovascular and bone disease, it is critical to ensure an adequate diet is followed because an imbalance of the thyroid gland can increase this risk,” explains Isabelle Gambier.
What do you eat to protect the thyroid gland and avoid weight gain when suffering from hypothyroidism?
The most common attack of the thyroid gland, it slows down the metabolism with various consequences (constipation, fatigue, weight gain, etc.) and can increase the risk of developing cardiovascular diseases, especially after menopause. Well balanced by medication, may sometimes require some dietary adjustments.
Increase the rate of consumption of seafood: “It is essential to increase your iodine intake, but not to overdo it as this can also promote hypothyroidism,” emphasizes Isabelle Gambier. The right balance: 2 to 3 servings of marine fish, shellfish or crustaceans and the same number of eggs per week, and 2 to 3 servings of dairy products per day, including only one portion of cheese. “It’s also time for algae to be detected. And we choose iodized salt, without overdoing it (maximum 5g/day).
Eat fruits and vegetables with every meal: Raw or cooked vegetables should make up half of the plate: low in calories but massive and rich in fiber, vitamins and minerals, they reduce the calorie density of the meal. Because the fruits are sweeter, we limit ourselves to two meals a day.
Dosage and choice of added fats: 1 c. tablespoons of oil per serving, preferably olive, rapeseed, walnut, camelina and flax oils, which benefit the cardiovascular system, among other things.
Choose lean meat: “They are rich in protein, tyrosine and iron, and should be preferred over fatty meats whose saturated fats can increase the risk of cardiovascular disease,” notes Isabelle Gambier.
Preserves carbohydrates: They stop by avoiding dips in the day that can induce nibbling. Dr. advises. They limit storage, ensure lasting satiety and also improve transportation. »100 to 150 grams of cooked weight per meal and 50 grams of bread in the morning.
What foods that cause goiter should be avoided in case of hypothyroidism?
After consulting with a physician, it may be recommended to increase iodine intake through source foods or supplements to compensate for a possible deficiency causing Goiter. It is also advised to reduce some foods that “cause goiters”: cabbage, turnips, radishes, millet, sweet potatoes, and cassava. “They should not be completely eliminated because they are super foods for health,” Isabelle Gambier says. It can be combined twice a week, with a preference for cooked forms, which are less prone to goiter. ”
What do you eat to take care of the thyroid gland when you have hyperthyroidism?
Hyperthyroidism leads to nervousness, loss of weight and musculoskeletal mass, faster transit … and pending rebalancing through treatment, diet can reduce these effects.
Increase intake of meat, fish and eggs: “Her proteins help reduce muscle wasting,” Isabelle Gambier says. One serving (100-120 g) is provided per serving.
Consume 3 to 4 dairy products daily (2 for men): It is also rich in proteins, in particular tryptophan, which has soothing properties, and above all with calcium, which is necessary for bones. “At the same time, we ensure we get a good vitamin D status,” the dietitian continues.
Avoid whole grains: Its insoluble fibers speed up transit. “On the other hand, it is interesting to prefer the soluble fiber provided by cooked vegetables and some fruits rich in pectin, gum and mucilage found for example in quince, apples, bananas …”, recommends the dietitian.
Crunchy oilseeds: Energy sources, magnesium and omega-3 fatty acids that regulate stress and mood. Walnuts, hazelnuts, almonds … 30 grams per day, with meals or as a snack, why not accompany a few squares of dark chocolate rich in magnesium.
Stay hydrated: In the case of diarrhea, it is necessary to compensate for the loss of water by increasing the consumption of water, infusions, broths … nervousness and sleep disturbance,” warns Dr. Ness.
To get ahead of the thyroid-protecting diet, read My Hashimoto’s Programs in 15 Days, Dr. Pierre Nice, editor. Leduc.S, 18 euros.