Nutritional Tips for Hashimoto

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.

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