Your thyroid gland is at the front of your neck and plays a vital role in regulating your heart rate, body temperature, metabolism, energy production and menstrual cycle. Hashimoto’s disease is an autoimmune condition in which your immune system mistakenly attacks this gland, reducing thyroid hormone production and symptoms that affect your whole body. “Symptoms most often include fatigue, cold sensitivity, hair loss, brain fog and weight changes,” says Kat Garcia-Benson, RDN, CSSD, CPT, a registered dietitian nutritionist with Top Nutrition Coaching.
“Dietary changes are an important part of managing Hashimoto’s thyroiditis,” says Corale Naor, RD, a registered dietitian who lives with this condition. “Nutrient-dense whole foods such as fruits, vegetables, lean proteins, whole grains and healthy fats like avocados and nuts should be included in a Hashimoto’s friendly diet.” However, two nutrients—selenium and vitamin D—specifically help improve thyroid function and manage this condition. Read along to learn why you shouldn’t miss out on these nutrients if you have Hashimoto’s Disease.
1. Selenium
Research has found that selenium may be especially beneficial for people with Hashimoto’s. “Selenium is an essential mineral that acts as an antioxidant and helps regulate thyroid hormone metabolism, potentially reducing thyroid antibodies and thyroid stimulating hormone (TSH) levels in Hashimoto’s patients,” says Naor.
On average, the daily recommendation of selenium for adults is 55 mcg and 60-70 for those pregnant or breastfeeding. This important mineral is naturally bound to protein, so your best bet for increasing your selenium intake is to focus on high-protein foods. Selenium is found in seafood, meat, poultry, eggs, dairy products and fortified grain products like cereal and bread.
If you’re looking for simple ways to increase your selenium intake, turn to a humble can of tuna. Tuna fish is rich in selenium, and you get 96 mcg in just one can. A can of tuna can be easily dressed up, from making tuna cakes to tuna melt sandwiches. If you’re more of a poultry lover, 3 ounces of turkey provides 25 mcg. On top of the list, you’ll find Brazilian nuts, which have around 544 mcg per ounce.
2. Vitamin D
“Vitamin D is important for immune regulation, supporting the body’s ability to manage autoimmune activity,” says Benson. “Research suggests a link between vitamin D deficiency and autoimmune thyroid diseases like Hashimoto’s.” And vitamin D might be even more important for females. Some research suggests that vitamin D deficiency may be linked to autoimmune diseases more common in females, such as Hashimoto’s. Vitamin D may also have a protective effect when paired with estrogen.
When exposed to the sun’s ultraviolet rays, vitamin D (the sunshine vitamin) is produced by your body. You can naturally find it in foods, but the list is pretty limited. Some vitamin-D-rich foods include fatty fish (like salmon and tuna), beef, eggs, cheese, mushrooms and fortified cereals. The daily recommendation of vitamin D is 15 mcg. As a reference, one cup of fortified cow’s whole milk offers 5 mcg grams.
In addition to spending a few minutes per day out in the sunshine, these recipes are delicious ways to up your intake.
Other Tips to Support Your Thyroid Health
While nutrition is a must when it comes to your thyroid health, registered dietitians also recommend some additional tips. “To manage Hashimoto’s thyroiditis or improve thyroid health, it is essential to reduce stress levels, prioritize sleep, engage in regular physical activity, and practice mindfulness techniques like meditation,” says Naor. “Maintaining a well-balanced diet, staying hydrated, and avoiding processed and refined foods can also support overall thyroid health.”
According to Benson, here’s a handy list of tips for optimal thyroid health:
- Prioritize sleep and rest: Poor sleep and chronic stress can exacerbate inflammation and fatigue.
- Monitor lab values: Work with your doctor to ensure that your thyroid hormone levels are within a healthy range and that nutrients related to thyroid health, such as iodine, iron, vitamin D, and selenium, are optimized.
- Stay active: Consistent exercise can help prevent or mitigate secondary issues that may arise with Hashimoto’s. You can absolutely remain active and athletic while managing this condition!
- Focus on a positive relationship with food: Rather than following strict rules or perfectionism, aim for eating patterns that prioritize variety, nourishment and enjoyment.
The Bottom Line
Focusing on vitamin D and selenium-rich foods is a great first step to help mitigate the symptoms of Hashimoto’s thyroiditis. Still, Naor recommends taking a holistic approach to managing the condition. “It’s important to seek guidance from both a qualified physician and a registered dietitian,” says Naor. “A physician can help with medication management and monitoring thyroid function, while a dietitian can offer personalized dietary recommendations to support thyroid health and overall well-being.”
Benson highlights that no single diet can cure Hashimoto’s, but optimizing your nutrient intake and watching potential dietary triggers can improve symptoms. “Addressing nutrient deficiencies supports recovery and promotes general health, which helps reduce stress on the body. Managing stress is important since it can worsen autoimmune conditions or even trigger others.”
