The thyroid gland lives in your neck and plays a huge role in hormone production—and hormone production is crucial to nearly every bodily process. What you consume can affect thyroid function for better or worse, so in this blog, we're talking about certain foods that may support thyroid health and boost your overall wellness.

An Important Note Before We Begin

Before you make any changes to your diet, blood work is vital to understand your thyroid gland's current state. A thyroid health panel can tell you if your gland is functioning properly or indicate if there is an underactive thyroid or an overactive thyroid.

This insight is important in determining how certain foods may affect thyroid function in conjunction with the recommendations from your clinician.

The Top Foods for a Healthy Thyroid

You already know that a healthy diet is part of protecting your wellness, but what foods should you consider to support thyroid function specifically?

It comes down to incorporating foods that contain certain nutrients that support thyroid function. If you want to support the butterfly-shaped gland, try:

• Fatty fish: For a healthy dose of omega-3, feast on salmon, cod, perch, haddock, or sea bass as a part of a balanced diet. Omega-3 fatty acids may help people with Hashimoto's thyroiditis and could also help with elevated TSH levels in people with hypothyroidism.

• Seaweed: This includes nori, wakame, and kelp. Seaweed is rich in iodine, which is important for thyroid function. You might be able to find packs of roasted seaweed at your grocery store. If you like sushi, you'll also find wakame in miso soup, and seaweed in your rolls.

• Nuts: Nibble on hazelnuts, macadamia nuts, or Brazil nuts, which are packed with selenium. Selenium plays a part in preventing thyroid disorders.

• Eggs: Kill two birds with one stone and dig into some scrambled eggs, which contain both iodine and selenium.

• Beef, spinach, and seafood: These are excellent sources of iron. An iron deficiency can impair thyroid function and cause other issues.

• Legumes, seeds, nuts, and soy protein: All of these items are naturally rich in magnesium. Some research has linked low magnesium levels with an underactive thyroid.

• Beef, shrimp, and pumpkin seeds: All three contain zinc, which is involved in thyroid function and is, therefore, an important part of a balanced diet.

• Shellfish, nuts, potatoes, and beans: These are naturally rich in copper, which has been linked to thyroid function.

This list certainly isn't exhaustive, but it gives you an idea of some of the foods that may help with thyroid dysfunction. Rest assured that it's fairly easy to come up with a suitable thyroid diet regardless of any nutritional requirements (gluten intolerance, vegan/vegetarian, etc.).

How Does the Thyroid Gland Respond to Processed Foods?

First, processed foods aren't nutritionally beneficial for anyone, period. They're typically high in calories and sodium but low in vital nutrients. It's alright to enjoy them in moderation, but regular incorporation of processed foods isn't part of a balanced diet. In fact, some research has found a link between consuming ultra-processed foods and subclinical hypothyroidism in adults.

To support your thyroid gland and your general wellness, make healthy eating a priority and focus on consuming minimally processed, nutritionally dense, whole foods. This includes fresh fruits and vegetables, whole grains (like brown rice), and healthy fats like olive oil.

Do You Need Iodine Supplements?

Many individuals immediately reach for iodine supplements when they want to improve their thyroid function. However, not everyone needs iodine supplements, even if they are having issues with their thyroid health.

An iodine deficiency is usually linked to an underactive thyroid. It may cause you to gain weight and feel tired all the time. You might also experience dry skin and hair loss.

In this case, your healthcare provider may be able to tell simply by looking that you're  iodine-deficient, especially if you have an enlarged thyroid gland. However, they will likely recommend a thyroid blood test or imaging (like an ultrasound) to determine if you need to increase your iodine intake.

What About Other Supplements?

Many nutrients play a part in maintaining adequate thyroid function. It's always ideal to get these from a balanced diet before you reach for dietary supplements.

However, we want to offer a gentle reminder that applies to all nutrients. Supplements might seem safe because they're "natural" and available over the counter. However, too much iodine—too much of any nutrient—can be as bad as not getting enough. Before starting to take iodine supplements or anything else, be sure to speak with your healthcare provider and get any necessary blood work.

Finding the Right Thyroid Diet for You

It might take a little trial and error, but adjusting your eating habits to positively affect thyroid function is easier than you think. Start with food and then fill in the gaps with supplements.

Bear in mind, too, that food isn't the only thing that will affect thyroid health. For adequate thyroid function, you also need to stay hydrated, get enough quality sleep, spend some time in the sunshine to get that vitamin D, and cope with stress in safe ways—all of which are pillars of wellness and offer infinite health benefits!

If your hormone levels remain out of whack, it may be time to consult with a healthcare provider for further guidance and evaluation.

eNational Testing has more than 2,700 locations around the United States and even offers same-day appointments. If you're ready to better understand your thyroid hormone levels, find a testing center near you and order your test today. Results are available in one business day. If you have questions afterward, you can follow up with one of our knowledgeable clinicians.