Do you want to optimise your ability to use energy to maintain and achieve a healthy weight? Your thyroid is one major key player to this and is a small but significant butterflied shaped gland in the front of your neck just below your Adams apple. Roles which are given to your thyroid include:
- Controlling your heart rate
- Your body weight
- Your metabolism
- Your body temperature
- Your Blood Pressure
- Regulating your immune and nervous system
- The rate of your metabolism
You may have heard of the terms hypothyroidism and hyperthyroidism which are when your thyroid glad work very slowly (hypo) and very quickly (hyper) and is linked consequently to a very slow and very fast metabolism. These conditions are linked to many factors which mean your thyroid is not working well and does include genetics but there are ways you can look after this gland and maintain and optimise your metabolism.
The key foods and drinks for your thyroid’s health are:
- Fish
Fish have many benefits for your body and one include the iodine. Iodine is a mineral which is needed by many of the hormones your thyroid produces. Specifically, the hormones which control how much energy you expend and your physical and brain growth and development. Try adding 100g of fish 2-3 times a week and remember canned fish can be included. Just try to select the fish in spring water over the flavoured options which often add salt and sugar.
- Dairy
Sorry for the almond and coconut milk fans this is the traditional cows milk. Not only does milk give your body calcium needed for strong bones and teeth but many other vitamins and minerals including iodine for a healthy thyroid. Most adults between 19-50 years need 2.5 serves of dairy a day. Try adding one or more serves as 250mls of milk. You can add it to your porridge or breakfast cereals, to a smoothie or as part of a pasta sauce. Other forms of dairy which give you iodine include yogurt which can be added to breakfast as a snack or as a dip if Greek yogurt. Cheese is also a great source of iodine and try using the reduced fat cheeses like ricotta or cottage cheeses which are nutrient dense for your body.
- Eggs
Eggs have got a bad wrap for many years but this food packs a nutrition punch giving your thyroid not only iodine and selenium. Selenium is a trace mineral which works as an antioxidant for your body and is a major player in keeping your thyroid healthy.
- Brazil Nuts
30g or a small handful of nuts is a great habit for health. Brazil nuts are a great choice to include in your weekly nut routine as just 2 nuts contain all the selenium your body needs in a day!
- Seaweed
Kelp, kombu and wakame are names to write down and remember and contain more iodine than other seaweed varieties. Try eating dried seaweed as a delicious snack or add variety to the regular routine at lunch or dinner when added to pasta sauces or in salads.
- Iodine fortified foods and beverages.
In Australia all breads except organic bread have iodine added. This is due to a nationwide deficiency risk when the milk industry stopped using the glass bottles which were cleaned with iodine and as a result you consumed. Many people are also choosing to reduce the amount of salt they use which include iodised salt. Before thinking about adding salt back to the dinner table try adding some of the foods listed above to give your body many more health benefits than the iodine alone.
Bottom Line: If you want to improve your metabolism there is no point hitting the gym and working out like a machine if you are not looking after your diet too. Your diet not only gives your body the energy it needs to build muscle but also controls the health of your organs and glands which play an equal role in your results and overall health.
