The thyroid gland is on the lower front side of your neck. It secretes thyroid hormones essential for almost every activity in the body. For example, your thyroid gland helps regulate your heartbeat, body weight, brain function and bone health. Hypothyroidism results from an imbalance in thyroid secretion. It can be abnormal levels of thyroid hormones to sometimes very low or very high thyroid hormones in the blood. Thyroid disorder affects a large segment of the population worldwide. Iodine deficiency is one of the major causes of the condition. However, you can improve symptoms with proper medication, dietary changes and lifestyle modification.
Thyroid hormone deficiency leads to a condition called Hypothyroidism. It slows down your body functions and disrupts the body functioning to a great extent causing weakness, weight gain, blood pressure, depression, etc. One of the primary causes of hypothyroidism is increased metabolism, where the body burns calories even at rest, resulting in drastic weight loss. Its common symptoms are increased heart rate, anxiety, and tremors. Thus, thyroid condition impacts overall health.
A common thought that restricts many people from adding fruits to their diet is their sugar content. However, fruits are much more abundant in iodine, calcium, vitamin D, selenium. As a result, they help ease thyroid symptoms. In addition, most fruits are rich sources of various minerals. Hence, fruits are beneficial to fight thyroid disorders. All you need is to have a balanced and moderate quantity.
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Here are a few fruits you should include in your healthy thyroid-friendly diet.
Best Fruits for Thyroid
Although each fruit has its unique benefits, they have common beneficial attributes to combat thyroid issues. Hence, it is essential to incorporate fruits into your thyroid-friendly diet. However, before we get into the details, you should note that an excess of any food can have adverse effects. For example, excess fruit consumption can lead to weight gain and an imbalance of nutrients.
At the same time, thyroid conditions imbalance multiple functions of your body. Therefore, you should check with your nutritionist before including any food for regular consumption. In addition, consult your nutritionist or health expert on the ideal time and portion size of fruit consumption. That is because some fruits may interact with your thyroid medications. Furthermore, the portion size varies from person to person.
“Fruits are juicy, sweet and full of vital nutrients. Always aim to have 2-3 servings daily to gain maximum health benefits. The best would be to opt for seasonal fruits as they have maximum nutrients at that time of the year which the body can easily absorb! Also remember- preferably have them whole in their natural state, stay away from juicing and unnecessary blending.”– Parul Dube
Here are some of the best fruits that you can consume to combat thyroid conditions.
Thyroid condition correlates with mercury content in the body. Hence, it is essential to detoxify your body from such toxic contents. Apples have the properties to eliminate toxins from your body. In addition, apples are also rich in vitamin A. A study states that vitamin A is vital in maintaining thyroid hormones and hormone health. It regulates the synthesis and release of thyroid-stimulating hormones. That makes apple a healthy fruit for thyroid conditions.
Besides their benefits in thyroid conditions, apples also offer various benefits. For example, the dietary fibre in apples makes you feel satiated for long. As a result, it prevents you from binge eating between your meals, helping you prevent weight gain.
Nutritional Values of Apple
100 grams of apple has the following nutrients:
Calories: 52 kCalCarbs: 13.8 gFibre: 2.4 gFat: 0.2 gProtein: 0.3 gSugar: 10.4 gWater: 86%Vitamin C: 14% ( Daily Value Intake)Vitamin K: 5 % RDI
Best Ways and Time to Consume Apples in Thyroid
Avoid apples on an empty stomach because they contain insoluble and soluble fibre. Hence, having them on an empty stomach can make you feel bloated and constipated. Instead, follow the ancient medicine recommendations, meaning eat apples an hour after breakfast or lunch to enhance digestion and absorption.
Healthy Apple Recipe: Apple, Guava, Melon Salad
Combining these fruits offers an enriched nutrient meal to enhance thyroid function. In addition, the copper content in guava enhances the synthesis and absorption of thyroid hormone.
Calories: 45 calories per servingServes: 2Preparation Time: 5 minutesMeasurement (1 cup): 250 ml
Chopped Musk Melon: ½ cup Cubed Guava: ½ cupChopped Apple: ½ cupCelery Chopped: 2 tbspLow-fat Curd: ½ cupAlmonds or hazelnuts crushed: 1 tsp
Mix all the chopped fruits.Add low-fat Curd to another bowl. Whisk wellAdd crushed almonds or hazelnut and mix well.Pour it into the chopped fruits and mix well. Garnish with chopped celery
Berries are one of the best fruit categories for thyroid patients. Besides being excellent sources of antioxidants, dietary fibre, and vitamins, they are high in ellagic acid. It acts as an antioxidant and restricts and suppresses cancer cells.
Blueberries and raspberries are rich sources of vitamin C and manganese. As a result, it helps prevent other degenerative diseases resulting from an imbalance of thyroid disorder. Additionally, it enhances the defence mechanism of your body. These fruits have high dietary fibre, which helps in weight loss.
Blackberries have a good amount of manganese. Studies suggest that blackberries are essential for brain function and help improve memory. Inflammation due to radical injuries leads to thyroid conditions. However, the anti-inflammatory properties of blackberries help combat inflammation, preventing the risk of thyroid disorders. In addition, blackberries can enhance the healing of damaged cells. Almost all berries have similar nutrient values.
Nutritional Value of Blackberries
100 grams of blackberries contains:
Calories: 43 kCalVitamin C: 35% Manganese: 32% Vitamin K: 25% Copper: 8%Folate: 6%
Best Ways and Time to Consume Berries in Thyroid
You can have a handful of berries added to healthy salads for lunch or dinner. Likewise, you can eat them in between meals as a filler. Or, blend the berries like raspberry, blackberry, and milk for a milkshake. Generally, one hundred grams of mixed berries are ideal for the thyroid. Nonetheless, you should consult with a nutritionist for better clarity.
Healthy Berry Recipe: Mix Berry Salad
The mixed berry salad is a sure shot meal for thyroid management. It is rich with multiple nutrient properties for a healthy thyroid.
Calories: 132kcal per servingServes: 21cup: 250 mlPreparation time: 5 minutes
Diced Rasberry: 1 cupChopped Blueberries: ½ cupDiced Blackberry: ¼ cupHoney: ¼ cupLime Juice: 1 tspCrushed Almonds: 1 tbsp
Whisk the lime juice and honeyMix the berries to a bowlDrizzle the dressing on the berry mixAdd crushed almondsToss well
Bananas are one of the most readily available fruits. They are abundant in various essential nutrients. They are the source of flavonoids and antioxidants. It also contains selenium, crucial for your brain, immunity, and thyroid gland. It helps the smooth functioning of the thyroid. Selenium has anti-inflammatory properties. Moreover, the antioxidants secure your cells from free radical damage.
Nutritional Value of 100 grams of Bananas
Calories: 89 kCalCarbohydrates: 22.84 gDietary fibre: 12.23 g Fat: 0.33 g Fructose: 2.6 gPotassium: 358 mgProtein: 1.09 gVitamin B: 4% of Daily ValueVitamin C: 8.04%
Best Way and Time to Consume Banana in Thyroid
1-2 medium-sized bananas per day are ideal. It is approximately 100-150 grams. It is best to eat them in the morning as it imparts the energy that you need to go through your day. However, bananas may result in mucus formation if taken late in the evening or with dinner. It is more common in people with cough or respiratory disorders. Hence, it is best to avoid having bananas late in the evening.
Healthy Recipe: Banana Smoothie
Calories: 212 kCal per servingPreparation time: 5 minutesServes: 2
Sliced Banana: 1 cup or two small sizedCoconut milk: 2 cupsCrushed almonds:1 tbspHoney: ¼ cup
Blend all the ingredients except the almondsTop the smoothie with crushed almonds Serve
Oranges are the powerhouses of nutrients. A study states that they are excellent sources of antioxidants and vitamin C. Vitamin C helps strengthen your immunity. Thus, it protects you from multiple disorders. In addition, vitamin C helps in collagen synthesis. As a result, it imparts firmness and elasticity to your skin.
Vitamin C also has healing properties. It also regulates your body’s stress hormone levels and prevents stress-induced disorders like anxiety, blood pressure, insomnia etc. Moreover, the antioxidants can prevent oxidative stress on cells to prevent free radical injury. However, it can result in thyroid inflammation, disrupting its function.
Nutritional Value of Orange
100 grams of orange contains:
Calories: 147 kcalDietary fibre: 3 gProtein: 1 gSugar: 12 g Vitamin A: 1%Vitamin C: 64%Calcium: 6.4 mgPotassium: 181 mgWater: 84%
Best Ways and Time to Consume Orange
You may eat a whole orange or mix it up in salads. Juice from fresh oranges is another way to include them in your diet. You can also eat Oranges as a mid-meal snack. Avoid eating oranges immediately after a meal as it may cause acidity. It may induce indigestion.
Orange Smoothie (Recipe)
Calories: 147 kCal per servingServes: 2Preparation time: 5 minutes
Peeled and deseeded oranges: 2 cupsIce: 1 cup (optional)Honey: ¼ cup (optional)Coconut Milk: ½ cupPure vanilla extract: ½ tsp
Add the deseeded oranges, ice cubes, milk, and vanilla extract to a blender.Blend until smooth Add honey as per your requirementMix wellServe
Pineapple is an excellent source of Vitamin B, vitamin C and manganese. Vitamin B helps boost your energy, and Vitamin C is an antioxidant. Manganese plays a vital role in calcium absorption, maintaining blood glucose levels, nerve function and likewise. Both the compounds are equally potent to defend the cells from diseases.
Weakness and fatigue are common during thyroid issues. Vitamin B helps to combat fatigue. Bromelain is another compound in the pineapple with anti-inflammatory properties. Thus, it helps to reduce the symptoms in the thyroid. It also prevents osteoporosis, gout, and other inflammatory diseases.
Nutritional Value of Pineapple (100 g)
Calories: 82kCalDietary Fiber: 2.3 gFat: 0.20 gProtein: 0.89 g Potassium: 109 mgCarbohydrates: 13 gVitamin B: 5%Vitamin C: 79%
Best Ways and Time to Consume Pineapple
You eat pineapples during a mid-snack meal or on an empty stomach. However, some thyroid patients have been advised medication on an empty stomach. Therefore, you may include pineapple in your breakfast. It helps to break down proteins and enhances digestion. Avoid eating them after meals instead, have them at least half an hour before meals.
You may include them in your smoothies, salads and likewise.
Pineapple Milkshake (Recipe)
Calories: 170 kCal per servingServes: 2Preparation time: 5 minutes1 cup: 250 ml
Sliced pineapples: 1cupBanana slices: 1 cupChilled coconut milk: 2 cupsIce cubes: 1/2 cup (optional) Cardamom powder: A pinchGinger: ½ inchHoney: ¼ cup (optional)
Add all the ingredients except honey to a blenderBlend them well until smoothAdd honey if required and according to your tasteServe
6. Dried Fruits
Apart from fresh fruits, dried fruits are suitable for the thyroid. Most dried fruits contain Selenium which contributes to the healthy function of the thyroid. In addition, they help in regulating hormone synthesis. Hazelnuts, macadamia nuts, and almonds have good selenium content.
The study states that olive promotes the synthesis of thyroid hormones. Therefore, olive oil is comparatively safe for thyroid patients. You can use them in dressing and marinades. Additionally, they are rich in omega free fatty acids. Therefore, they maintain the good cholesterol in your body and prevent unhealthy fat accumulation along the blood vessels.
Best Ways and Time to Eat Dried Fruits
The quantity should be 4-7 pieces of dried fruit. It can be crushed and added as topping on pancakes, salads and smoothies.
Fruits for Thyroid: Precautions
Fruits are an essential part of a thyroid diet. However, you should consume them in moderate quantities. Any food in excess amounts is harmful. It results in both nutritional deficiencies and imbalances. Now let us know the precautionary measure while taking fruits thyroid.
Choose the Right Fruits
Check with your dietician about the safe fruits for your thyroid disease. It may vary in Hyper and Hypothyroidism. Moreover, some may be sensitive to some fruits. Therefore, it is ideal to consult your doctor before making any changes in your routine diet.
Choose Specific Fruits for Hypothyroidism
Hypothyroidism is a condition when thyroid hormones are deficient. Berries, dates, and prunes are excellent sources of iodine. Iodine is essential for the synthesis of thyroid hormones. Pineapples have nutrients that ease the symptoms of Hypothyroidism.
Fruits to Avoid in Thyroid
You should avoid any fruit which inhibits thyroid hormone synthesis. For example, certain fruits like currants pears contain goitrogen. They are compounds that prevent the synthesis of thyroid hormones.
Avoid Fruits with Soy Products
Canned fruit drinks may contain soy flavour or ingredients. Soy contains isoflavones. Isoflavone is content that interferes with the medications of the thyroid. As a result, it prevents the absorption of the drug by the cells. Thus, interfering with thyroid function and further worsening the symptoms.
Avoid Fruit Smoothies with Cow and Soy Milk
Cow milk inhibits the absorption of thyroid medicine by your body. It may also spike insulin levels in thyroid patients. Soy milk contains isoflavones which also interact with thyroid function. However, coconut milk is perfect for the thyroid.
A nutritious and well-balanced diet does not cure the thyroid. However, it reduces the symptoms along with medication. Including fruits in your diet does not transform your thyroid symptoms overnight. However, the nutrients can strengthen your body to ease thyroid symptoms. Thus, gradually improving your thyroid health.
Eating a well-balanced and healthy nutritious diet with an active lifestyle is necessary. A healthy diet includes lots of fresh fruits and vegetables and other food components. For example, the fruits mentioned above have active nutrients to support thyroid health.
A well-planned exercise regime with relaxation techniques helps to destress you. Stress induces anxiety, blood pressure, insomnia etc. They are the usual symptoms of thyroid diseases. Therefore, exercise is a necessary aspect of thyroid management. It also controls your body weight and induces uninterrupted sleep.
Exercises not only help with thyroid health but also improve your overall health. A doctor can guide you with the exact choice of diet and workouts. It includes the type of fruits, the optimum quantity and the ideal time to eat them. All these combined with the medications certainly helps with the management of thyroid disease.
Frequently Asked Questions (FAQ)
Q. Which dry fruit is good for the thyroid?
A. Hazelnut is one of the dried fruits essential for thyroid health. They contain Selenium which has anti-inflammatory properties. It also helps with thyroid hormone synthesis.
Q. Can thyroid patients drink milk?
A. No, milk is not advisable for thyroid patients. It is because it inhibits the absorption of thyroid medicine levothyroxine. Soy milk is also not recommended as it contains isoflavones that interrupt thyroid function.
Q. Is lemon ginger tea good for the thyroid?
A. No tea is not recommended for the thyroid. However, lemon and ginger have anti-inflammatory properties which promote thyroid health. In addition, the study states that tea increases the risk of thyroid diseases. Therefore, lemon and ginger drinks are healthy for the thyroid.
Q. Which oil is good for thyroid patients
A. Olive oil is good for thyroid patients. It has antioxidants. Moreover, it also stimulates the synthesis of thyroid hormones. Lemongrass and Frankincense oil are good for thyroid patients. They also contain anti-inflammatory and analgesic properties. However, it is recommended only for external application over the thyroid gland.
Q. Is Vitamin C good for your thyroid?
A. Yes, Vitamin C is beneficial for the thyroid. It strengthens your immune system and boosts energy levels. It also has anti-inflammatory properties. As a result, it prevents inflammatory diseases like arthritis, a thyroid symptom. It also has healing properties. Thus, Vitamin C imparts overall health benefits.
Q. Does exercise cure your thyroid?
A. Exercise alone does not cure the thyroid. However, it helps to destress you. Stress induces anxiety, blood pressure, insomnia and furthermore. These are the usual symptoms of thyroid diseases. Therefore, exercise is a necessary aspect of thyroid management.