Brazil Nuts
Brazil nuts are a powerhouse when it comes to thyroid support, mainly because they are one of the richest sources of selenium on the planet. Selenium is a trace mineral that plays a crucial role in the production of thyroid hormones and helps protect the thyroid gland from oxidative damage. According to a 2024 review in the Journal of Clinical Endocrinology, just one or two Brazil nuts a day can provide your daily selenium needs. People with Hashimoto’s thyroiditis or hypothyroidism are often found to be low in selenium, which can worsen symptoms. Eating Brazil nuts may help reduce inflammation and even improve thyroid hormone levels, as shown in several recent clinical studies. The nut’s creamy texture makes it enjoyable to snack on, but moderation is key due to its selenium concentration. Including these in your weekly routine could make a real difference for your thyroid.
Seaweed
Seaweed, especially varieties like nori, kelp, and wakame, is celebrated for its naturally high iodine content. Iodine is an essential mineral required for the synthesis of thyroid hormones T3 and T4. The World Health Organization highlights iodine deficiency as a leading cause of thyroid dysfunction globally, especially in regions where table salt isn’t iodized. Research published in 2024 in Thyroid indicates that incorporating seaweed a few times per week supports optimal thyroid function, particularly for those at risk for deficiency. Seaweed snacks are now popular in grocery stores, making it easier than ever to add some to your diet. However, eating excessive amounts can cause thyroid imbalances, so sticking to recommended servings is important. Seaweed’s salty flavor and satisfying crunch make it a tasty way to support your thyroid naturally.
Eggs
Eggs are a complete protein packed with nutrients that benefit thyroid health, including iodine, selenium, and vitamin D. A study in Nutrients (2023) found that people who eat eggs regularly have higher blood levels of these essential thyroid-supporting nutrients. The yolk is where most of the goodness lies, acting as a source of vitamin D, which is now linked to better immune regulation in autoimmune thyroid diseases. Eggs are also rich in tyrosine, an amino acid that acts as a building block for thyroid hormones. Easy to prepare and versatile, eggs provide sustained energy and are a staple in many healthy diets. They can be enjoyed boiled, scrambled, or poached, and make an effortless addition to nearly any meal. Maintaining a balance of eggs in your weekly meals may help keep your thyroid working smoothly.
Salmon
Salmon is famous for its omega-3 fatty acids, but it’s also a solid source of selenium and vitamin D—two nutrients vital for thyroid health. Several 2024 clinical trials confirm that the anti-inflammatory effects of omega-3s can help reduce autoimmune attacks on the thyroid, especially in conditions like Hashimoto’s disease. The healthy fats in salmon support cell membrane health, which is crucial for hormone transport and signaling. Wild-caught salmon typically has higher levels of these nutrients compared to farmed varieties. Eating salmon two to three times a week is associated with improved thyroid hormone balance, according to recent data from the American Thyroid Association. It’s also a lean source of high-quality protein and can be grilled, baked, or tossed into salads for a nutritious meal. The gentle, rich flavor of salmon makes it easy to love, even for those who usually shy away from fish.
Greek Yogurt
Greek yogurt is a creamy, protein-rich food that also delivers a healthy dose of iodine and probiotics. Iodine is essential for the production of thyroid hormones, and research in the 2023 International Journal of Endocrinology finds dairy products are a primary source of dietary iodine in many countries. Greek yogurt also contains beneficial bacteria that may help reduce inflammation and support gut health, which is increasingly recognized as a key player in thyroid autoimmunity. The calcium and vitamin D in yogurt further support metabolic and immune health. Many brands now offer low-sugar and lactose-free versions, making it accessible for those with dietary restrictions. Enjoying a cup of Greek yogurt with fruit or nuts can be a satisfying snack or breakfast, helping to keep your thyroid in check. Always check the label to ensure it’s fortified with vitamin D and not loaded with added sugars.
Spinach
Spinach is a green leafy vegetable loaded with magnesium, iron, and antioxidants—all important for thyroid health. A 2025 report from the National Institutes of Health highlights that magnesium helps regulate thyroid hormone production and may prevent the sluggishness often associated with hypothyroidism. Spinach also contains iron, which is involved in the conversion of T4 to the more active T3 hormone. Its high vitamin C content supports iron absorption, making it especially beneficial in plant-based diets. Spinach is incredibly versatile—add it to smoothies, omelets, or salads for an easy nutrient boost. Recent studies suggest that people who consume leafy greens regularly have better thyroid function and lower levels of inflammatory markers. Its mild taste and quick-cooking nature make spinach an effortless addition to most meals.
Chicken
Chicken is a lean protein that supplies the body with tyrosine, the amino acid needed for thyroid hormone production. Research from the American Journal of Clinical Nutrition in 2024 shows that adequate tyrosine intake can help improve mood and energy in people with sluggish thyroids. Chicken also contains zinc, another mineral linked to healthy thyroid function and immune balance. Skinless chicken breast is low in saturated fat, making it a heart-healthy choice as well. People who eat lean proteins regularly tend to maintain better muscle mass and metabolic rates, which is important for those with thyroid issues. Chicken can be grilled, roasted, or added to soups for a satisfying meal. Including it a few times a week supports both thyroid and overall health.
Pumpkin Seeds
Pumpkin seeds, or pepitas, are a concentrated source of zinc, iron, and magnesium—all nutrients that play a role in thyroid hormone metabolism. Zinc, in particular, is essential for the conversion of T4 to T3, the active thyroid hormone, according to research in Frontiers in Endocrinology (2024). People with hypothyroidism are often found to have low zinc levels, which can worsen symptoms of fatigue and hair loss. Pumpkin seeds are also a plant-based protein and offer healthy fats that support hormone production. They make an easy snack on their own, or can be sprinkled over salads, yogurt, or oatmeal. Recent studies show that just a small handful of pumpkin seeds a day can help improve zinc status and support thyroid health. Their crunchy texture and nutty flavor make them a delightful addition to both sweet and savory dishes.
Blueberries
Blueberries are rich in antioxidants, particularly anthocyanins, which help combat oxidative stress in the thyroid gland. A 2023 study published in the Journal of Nutrition found that regular blueberry consumption is linked to reduced inflammation and better immune function in people with thyroid disorders. These berries are also a modest source of vitamin C and fiber, which benefit overall metabolic health. Blueberries are low in calories and high in nutrients, making them a smart snack for anyone watching their weight or blood sugar. They can be enjoyed fresh, frozen, or blended into smoothies for a burst of flavor and nutrition. The natural sweetness of blueberries makes them an easy swap for sugary desserts. Adding a cup to your daily diet could help support thyroid function and reduce the risk of chronic disease.
Lentils
Lentils are a plant-based protein packed with iron, zinc, and B vitamins, all of which are critical for thyroid health. The iron in lentils helps prevent anemia, a common problem in people with hypothyroidism, as reported by the American Thyroid Association in 2024. Lentils are also high in folate and other B vitamins that support energy and metabolism. Their fiber content aids in digestive health, which is increasingly understood to affect thyroid function and autoimmune risk. Lentils can be used in soups, salads, or stews, and cook quickly compared to many other legumes. Consuming lentils regularly helps stabilize blood sugar and provides steady energy throughout the day. Their mild, earthy flavor and versatility make them a staple in many global cuisines.
