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Diet Chart for Thyroid: Managing Your Hormone Levels

by Dr. Shruthi R
Diet Chart for Thyroid: Managing Your Hormone Levels

Thyroid issues, affecting 5 out of 10 people, result from the gland producing too much or too little essential hormones. Managing thyroid health through a balanced diet with key nutrients like iodine, selenium, and zinc can help regulate hormone levels.


In today’s time, thyroid issues affect 5 out of 10 people. The thyroid is a gland that regulates metabolism through hormone production. When it produces too much (hyperthyroidism) or too little (hypothyroidism) of these hormones, it can lead to various health problems. A balanced diet can help manage thyroid conditions.

Sample Diet Chart for Thyroid Health:

  1. Breakfast: Oats with chia seeds and berries.
  2. Mid-Morning Snack: A handful of nuts and seeds.
  3. Lunch: Grilled chicken or tofu with steamed vegetables and quinoa.
  4. Afternoon Snack: Fresh fruit or a small yogurt.
  5. Dinner: Baked fish with a side of leafy greens and brown rice.
  6. Hydration: Drink plenty of water throughout the day.

Key Nutrients:

  • Iodine: Essential for thyroid function. Sources include iodized salt, fish, and dairy.
  • Selenium: Helps activate thyroid hormones. Found in Brazil nuts, sunflower seeds, and mushrooms.
  • Zinc: Necessary for thyroid hormone production. Sources include beef, pumpkin seeds, and lentils.

Avoid excessive intake of goitrogens (found in cruciferous vegetables like broccoli and cabbage) and soy products, as they can interfere with thyroid function when consumed in large amounts. Always consult with a healthcare provider before making significant dietary changes.

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