How to support your thyroid with the right diet
Hashimoto's thyroiditis - an autoimmune disease that attacks the thyroid and is often accompanied by symptoms such as exhaustion, weight gain and sensitivity to cold. These symptoms can often have a limiting effect on everyday life and significantly affect the quality of life. But the good news is: a specially tailored diet can make a difference. The right nutrients help to reduce inflammation, support the thyroid and increase general well-being. Find out how you can strengthen your thyroid and give your body new energy with targeted foods and small dietary changes - for a life with more balance and strength.
The Best Nutrients for Thyroid Health
selenium
Selenium supports the formation and activation of thyroid hormones and protects the thyroid from oxidative stress.
omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory effects and calm the immune system, which is particularly helpful in Hashimoto's disease.
vitamin D
Vitamin D is crucial for immune function and helps regulate inflammation, which relieves pressure on the thyroid.
antioxidants
Antioxidants protect cells from free radical damage and promote thyroid health through anti-inflammatory properties.
iron
Iron is important for oxygen transport in the body and energy production and supports hormone production.
vitamin C
Vitamin C promotes iron absorption and has an anti-inflammatory effect, which is important for a healthy thyroid.
Table: Foods and nutrient content for thyroid health
| nutrient | Groceries | sample portion (100 g) | reference amount (daily requirement) | % of daily requirement |
|---|---|---|---|---|
| selenium | Brazil nuts | 100 g | 55 µg | approx. 3400% (covered by 2–3 Brazil nuts) |
| tuna | 100 g | 55 µg | about 110% | |
| Salmon | 100 g | 55 µg | about 95% | |
| Omega-3 | Salmon | 100 g | 1.6 g | about 94% |
| mackerel | 100 g | 1.6 g | approx. 100% | |
| chia seeds | 100 g | 1.6 g | about 500% | |
| vitamin D | Salmon | 100 g | 20 µg | about 80% |
| eggs | 100 g (approx. 2 eggs) | 20 µg | about 10% | |
| milk (fortified) | 100 ml | 20 µg | about 5% | |
| antioxidants | blueberries | 100 g | No specific reference quantity | - |
| spinach | 100 g | No specific reference quantity | - | |
| broccoli | 100 g | No specific reference quantity | - | |
| iron | lenses | 100 g | 18 mg | about 37% |
| Lean beef | 100 g | 18 mg | about 25% | |
| spinach | 100 g | 18 mg | about 15% | |
| vitamin C | paprika | 100 g | 90 mg | 100% |
| oranges | 100 g (approx. 1 orange) | 90 mg | about 90% |
Practical Nutrition Tips for Everyday Life
A few simple tips make it easier to implement a thyroid-friendly diet in everyday life:
- Focus on anti-inflammatory foods : Focus on fresh, unprocessed foods such as vegetables, fruits, whole grains and healthy fats.
- Limit gluten and lactose : Many sufferers report an improvement in symptoms when they choose gluten- and lactose-free alternatives. Try it out and see how your body reacts.
- Targeted combinations : Combine iron-rich foods with vitamin C, such as lentil salad with bell peppers or a green smoothie with spinach and orange, to improve iron absorption.
- Eat regular meals : A consistent food intake helps keep your metabolism stable and balance your energy levels.
Recipe Ideas for Thyroid Health
Oven-baked salmon with broccoli and quinoa
- Ingredients : 100 g salmon, 150 g broccoli, 50 g quinoa, 1 tbsp olive oil, spices of your choice
- Preparation : Bake the salmon in the oven at 180 °C for about 15-20 minutes. Cook the quinoa according to the instructions on the packet and steam the broccoli. Arrange everything together on a plate and season with olive oil and spices.
- Why it helps : Salmon provides omega-3 fatty acids and vitamin D, both of which have anti-inflammatory properties and support the immune system.
Berry smoothie with spinach and chia seeds
- Ingredients : 100 g berries, a handful of spinach, 1 tbsp chia seeds, 200 ml unsweetened almond milk
- Preparation : Puree all ingredients in a blender until the smoothie has a creamy consistency.
- Why it helps : Berries are rich in antioxidants, spinach provides iron and folic acid, and chia seeds contain omega-3 fatty acids. An immune-boosting start to the day!
beef and vegetable pan
- Ingredients : 150 g lean beef, 100 g bell pepper, 50 g broccoli, 1 tbsp olive oil
- Preparation : Fry the beef in a pan with olive oil, then add the peppers and broccoli and cook everything briefly. Finally, season with your favorite spices.
- Why it helps : Lean beef provides iron and zinc, which are important for thyroid function. Peppers and broccoli also provide you with vitamin C and antioxidants, which promote iron absorption and strengthen the immune system.
Conclusion: Healthy nutrition for a strong thyroid
A targeted diet can support the thyroid in Hashimoto's and help alleviate symptoms. By focusing on foods rich in selenium, omega-3, vitamin D, antioxidants and iron, you can give your thyroid the support it needs to function better and improve your well-being.
