What food increases your thyroid? A Nutritional Guide for Thyroid Health

October 28, 2025 •

4 min read

According to Medical News Today, foods containing specific nutrients like iodine, selenium, and zinc can help maintain healthy thyroid function, particularly for individuals with an underactive thyroid. Knowing what food increases your thyroid's ability to produce hormones is a critical part of managing your health through diet, alongside medical treatment.

Quick Summary

The thyroid relies on specific nutrients like iodine, selenium, and zinc for optimal hormone production and overall function. Including certain foods rich in these minerals and moderating others can support thyroid health, though it is not a substitute for medical treatment. Individual dietary needs may vary.

Key Points

Iodine is essential for hormone production: The thyroid requires iodine to produce hormones; good sources include seaweed, seafood, dairy, and iodized salt.
Selenium activates thyroid hormones: Selenium helps convert the inactive hormone T4 into the active T3 and is found in Brazil nuts, fish, and eggs.
Zinc regulates hormone levels: This mineral is crucial for TSH production and can be found in oysters, beef, and pumpkin seeds.
Moderate goitrogenic foods: Raw cruciferous vegetables like broccoli and cabbage can interfere with iodine uptake in large amounts, but cooking them reduces this effect.
Time medication around certain foods: Soy products and high-fiber foods can inhibit thyroid medication absorption, so they should be consumed several hours apart.
Minimize processed foods and sugars: A diet low in these items and rich in whole foods supports overall health and reduces inflammation that can affect the thyroid.
Diet supports, but doesn't replace, medication: Dietary changes are a supportive measure for thyroid health and should be discussed with a healthcare provider, not used as a replacement for prescribed treatment.

The Foundation of Thyroid Function

The thyroid gland plays a crucial role in regulating your metabolism, energy levels, and overall bodily functions. It produces two main hormones, thyroxine ($$T_4$$) and triiodothyronine ($$T_3$$), that are essential for health. For the thyroid to function optimally, it requires specific micronutrients that must be obtained through a balanced diet. A deficiency in these key nutrients can impair thyroid function, while a balanced intake can support it.

Essential Nutrients and Key Food Sources

To understand what food increases your thyroid's function, it's vital to focus on the following key nutrients. Integrating these foods into your diet can help your thyroid produce the hormones necessary for a healthy metabolism.

Iodine: The Building Block of Thyroid Hormones

Iodine is a trace element that is an essential component of thyroid hormones ($$T_3$$ and $$T_4$$). Without adequate iodine, the thyroid gland cannot produce these hormones effectively. While the body needs iodine, it cannot produce it, making dietary sources critical.

Seaweed: Kelp, nori, and dulse are among the richest natural sources of iodine.
Seafood: Fish like cod and tuna, as well as shellfish like shrimp and oysters, are excellent sources of iodine.
Dairy Products: Milk, yogurt, and cheese contain varying levels of iodine.
Eggs: The whole egg, especially the yolk, contains both iodine and selenium.
Iodized Salt: Most table salt is fortified with iodine, which helps prevent deficiency in the population.

Selenium: The Thyroid Activator

Selenium is a powerful antioxidant that helps protect the thyroid gland from oxidative stress and plays a crucial role in converting the inactive hormone $$T_4$$ into the active hormone $$T_3$$. Maintaining sufficient selenium levels is linked to preventing thyroid disease and promoting overall health.

Brazil Nuts: Just a couple of Brazil nuts a day can provide more than the recommended daily amount of selenium.
Fish: Tuna, shrimp, and salmon are good sources of selenium.
Meat: Beef, turkey, and chicken are excellent sources.
Eggs: As mentioned, eggs are a complete nutritional package for thyroid health, offering both iodine and selenium.
Legumes and Grains: Lentils, brown rice, and oatmeal also contain selenium.

Zinc: The Hormone Regulator

Zinc is another essential trace element that influences the production of Thyroid Stimulating Hormone (TSH), which controls thyroid hormone release. Studies show that zinc supplementation can improve thyroid function in hypothyroid patients.

Oysters: These are an incredibly rich source of zinc.
Beef and Lamb: Red meat is an excellent source of zinc.
Shellfish: Crab and other shellfish are rich in this mineral.
Legumes: Chickpeas and lentils provide a good plant-based source of zinc.
Pumpkin Seeds: A handful of pumpkin seeds is a great way to boost your zinc intake.

A Comparison of Key Thyroid Nutrients and Their Sources


Nutrient	Primary Function	Key Food Sources
Iodine	Essential for thyroid hormone production ($$T_3$$ and $$T_4$$).	Seaweed, seafood, dairy, iodized salt.
Selenium	Supports hormone conversion ($$T_4$$ to $$T_3$$) and acts as an antioxidant.	Brazil nuts, tuna, eggs, beef.
Zinc	Regulates TSH production and aids in hormone synthesis.	Oysters, beef, pumpkin seeds, legumes.
Iron	Crucial for the synthesis of thyroid hormones.	Spinach, liver, pumpkin seeds, white beans.
B Vitamins	Play a role in T4 production and energy metabolism.	Fish, eggs, dairy, legumes.

Foods to Approach with Caution

While some foods are beneficial, others may interfere with thyroid function or medication absorption. Moderation and timing are key.

Goitrogenic Foods: Cruciferous vegetables like broccoli, cauliflower, and cabbage contain compounds that can interfere with iodine uptake if consumed raw and in large quantities. However, cooking them significantly reduces this effect, making them safe for moderate consumption.
Soy Products: Tofu, edamame, and soy milk can interfere with the absorption of synthetic thyroid hormone medication. It is recommended to separate the consumption of soy products and medication by several hours.
Processed Foods and Sugars: High intake of processed and sugary foods can contribute to inflammation and may negatively impact overall health, which in turn can affect thyroid function.
Caffeine: Caffeine can interfere with medication absorption and should be consumed several hours apart from your thyroid medication.

Optimizing Your Diet for Thyroid Health

For those with hypothyroidism, focusing on a balanced diet rich in whole, nutrient-dense foods is the most effective strategy. A diet centered on fruits, vegetables, lean proteins, and healthy fats is beneficial. For example, the Mediterranean diet is often recommended for its anti-inflammatory properties. Regular physical activity, stress management, and sufficient sleep are also vital components of overall wellness that support thyroid function.

It is crucial to remember that diet alone cannot cure or treat thyroid disorders. It serves as a supportive measure alongside prescribed medication and professional medical advice. Working with a healthcare provider or a registered dietitian is essential for a personalized plan that considers your specific condition and needs.

For additional authoritative information on thyroid health and nutrition, visit the National Institutes of Health Office of Dietary Supplements website.

Conclusion

Adopting a nutritious diet is a powerful tool for supporting thyroid function, especially for individuals with hypothyroidism. The focus should be on incorporating foods rich in iodine, selenium, and zinc, such as seafood, Brazil nuts, and lean meats. While some foods like soy and raw cruciferous vegetables require mindful consumption, a well-rounded diet emphasizes whole foods and minimizes processed items. Always consult a doctor or dietitian to create a plan that works best for your health needs and supports your medical treatment effectively.

Frequently Asked Questions

Focus on foods rich in iodine (seafood, dairy), selenium (Brazil nuts, eggs), and zinc (oysters, beef, legumes). A balanced diet with whole foods, lean proteins, and healthy fats is generally recommended.

Yes, in moderation. Raw cruciferous vegetables contain goitrogens, which can interfere with iodine uptake. However, cooking these vegetables significantly reduces their effect. Moderate consumption is typically safe, especially when cooked.

Yes, soy products can inhibit the absorption of synthetic thyroid hormone medication. It is recommended to consume soy products several hours before or after taking your medication to ensure proper absorption.

Iodine is critical for thyroid function because it is a necessary building block for the production of thyroid hormones. Insufficient iodine can lead to hypothyroidism.

Supplements like iodine, selenium, or Vitamin D may be beneficial, but you should always consult with a healthcare provider before starting any supplements. A balanced diet often provides sufficient nutrients.

No, diet alone cannot treat a thyroid disorder. While a nutrient-rich diet can support overall thyroid health and help manage symptoms, it must be used in conjunction with prescribed medical treatment.

Selenium is important for activating thyroid hormones by helping convert the inactive $$T_4$$ into the more active $$T_3$$. It also acts as an antioxidant, protecting the thyroid gland from damage.