What are the best foods to support thyroid function?

Breakfast is the most important meal of the day. "Eat like a king in the morning, like a pauper in the evening!"

Start your day by consuming high-quality protein to stimulate the production of neurotransmitters essential, such as:

- Dopamine, for memory, motivation and the sense of well-being.

- Norepinephrine, to increase energy.

- Tryptophan, a precursor to serotonin and melatonin, promoting the regulation of mood, anxiety and sleep.

This also contributes to maintaining your gut health, thereby having a direct and crucial effect on thyroid function.

Opt for eggs, fatty fish, as well as animal and/or plant proteins, accompanied by salads, vegetables and legumes, all dressed with a drizzle of oil rich in omega-3. 

Fat-soluble vitamins are organic compounds that dissolve in fats rather than in water. This property allows them to be stored in the body's adipose tissue, making them available when needed. Fat-soluble vitamins include vitamins A, D, E and K. Their ability to be stored means their absorption does not necessarily depend on daily intake, as they can be used when levels are low. However, excessive intake can lead to overstorage in the body, which can pose long-term health risks. Conversely, when consumed without fats, fat-soluble vitamins may not be properly absorbed by the body. Given their fat-soluble nature, the presence of fats in the diet is necessary to facilitate their absorption. In the absence of lipids, these vitamins can pass through the digestive system without being effectively taken up by the body, which can lead to vitamin deficiencies even with adequate consumption.

Thus, it is important to consume foods containing healthy fats toensure the absorption optimal of fat-soluble vitamins. 

These products, often loaded with additives, added sugars and poor in nutrients, can disrupt hormonal balance and promote inflammation in the body. So always choose whole, fresh foods to minimize your exposure to potentially harmful substances.

Plants are rich in fiber, vitamins, minerals and antioxidants, all crucial for supporting the thyroid and managing inflammation. So incorporate plenty of vegetables, fruits, legumes and whole grains into your diet in the form of raw, dried, fermented or cooked plant foods. 

This dietary pattern aligns perfectly with our digestive physiology and our gut microbiota, which plays a key role in the health of our thyroid and our overall health.

Caloric density is the number of calories provided per gram of food. Such foods offer an abundance of nutrients for a minimum of calories, thus promoting satiety without calorie overload. Think vegetables, raw vegetables, fruits, salads, soups, etc.

Free radicals can damage cells, including those of the thyroid. Antioxidants help to neutralize these free radicals, thus protecting the thyroid and the body as a whole. We find antioxidants in berries and fruits, dried fruits, nuts, vegetables, fish, seafood and shellfish: bluefin tuna, salmon, sardines, mackerel, oysters, shellfish or shrimp - Beverages: green tea and coffee - Not forgetting cocoa: 1 or 2 squares of dark chocolate.

Rapid blood sugar fluctuations can disrupt hormonal balance. Choosing low-IG foods helps maintain stable blood sugar levels, thereby supporting overall body and thyroid health. Here are some easy ideas to incorporate into your daily routine: avocado, almonds, zucchini, tofu, broccoli, eggplant, carrot, flageolet beans, green lentils, apple, fresh apricot, flax seeds, quinoa, gluten-free whole-grain pasta al dente, whole basmati rice, 70% dark chocolate.

A healthy balance of dietary fats is key to reducing inflammation, which has a direct effect on thyroid function. So prioritize foods containing healthy, high-quality fats. For Omega 9, think of olive oil, rapeseed oil, walnut oil (be mindful of the quality of your oil), hazelnuts, almonds, peanuts, macadamia nuts, Brazil nuts, avocado, cocoa butter, herring fillets, fish oil, lard, and others.

For Omega 3, you will find a sufficient amount to cover your daily needs in omega-3 fatty acids (EPA and DHA) in fatty fish such as herring, salmon, sardines, mackerel, trout, etc.

Finally, fats of the Omega 6 type are found in plant-based foods such as nuts, safflower and sunflower oils, seeds, but also in eggs, fish and poultry.

i.e. all products made from wheat, rye, barley, oats, kamut and spelt. These products can be pro-inflammatory for some people, exacerbating thyroid-related symptoms. Favor fresh foods, vegetables, legumes, buckwheat, etc.

Aspartame and other artificial sweeteners can negatively impact metabolic health and promote inflammation. Opt for healthy drinks such as water, green, black or white tea, herbal teas, coconut water, kombucha, vegetable juices, etc. 

By adopting these principles, you not only support the health of your thyroid but also contribute to your overall well-being. A carefully designed diet is a solid foundation for a dynamic, energetic life, allowing you to feel absolutely at your best.