The thyroid hormone helps to control the speed of our metabolism. The faster your metabolism, the more calories your body burns at rest. People with hypothyroidism make less thyroid hormone. This means they have a slower metabolism and burn fewer calories at rest.
Having a slow metabolism comes with several health risks. Like tiredness, increases blood cholesterol levels, and makes it harder for a person to lose weight.
Foods to eat for hypothyroidism
- Vegetables – leafy green vegetables like spinach, fenugreek leaves, coriander etc.
- Fruits – berries, bananas, oranges, tomatoes, apples, Dry coconut etc.
- Gluten-free grains and seeds: brown rice, buckwheat, quinoa, chia seeds, Pumpkin seeds, and flax seeds.
- Dairy – all dairy products, including milk, cheese, yogurt, etc.
- Nutrients – Iodine, selenium, and zinc are beneficial for those with hypothyroidism.
- Iodine rich food – Iodine is found mainly in animal protein foods and sea vegetables, and to a lesser extent in fortified foods like breads, cereals, and milk (Dairy products), curry leaves, pomegranate, beetroot, and iodized salt.
- Selenium rich food – Barley, broccoli, brown rice, chia seeds, flax seeds, Brazil nuts, mushrooms, sunflower seeds, and wheat are the main source of selenium.
Avoid things which destroy selenium like alcohol, excessive coffee intake.
- Zinc rich foods – The best source of zinc is mainly found from animal foods and plant-based food like Chickpeas, Lentils, Beans, Oatmeal, Curd, Tofu, Whole Wheat, Moong, almonds, cashews, seeds like pumpkin seeds and watermelon seeds.
Sample diet chart for hypothyroidism
Early morning (around 6:30 am to 7:00 am) Take thyroid medicine on an empty stomach. Keep 1hour gap between thyroid medicine and meals.
Around 7:30 am
- Coriander seed water and a handful of soaked walnuts and almonds. Or take 1 glass of lukewarm water added with one spoon of apple cider vinegar, mix it well and have it.
For breakfast (Around 7:50 am to 8:00 am)
- Take protein rich food like 2 Moong Dal Chilla1
- sprouts chaat Or
- 1 bowl of Vegetable oats Or
- 1 bowl of vegetable brown rice Or
- 1bowl of Quinoa Bowl2.
One should take 2spoon of flax seed powder mixed with any meal or fruit dish.
For Mid-morning snack (around 10:00 am to 10:30 am)
- Any seasonal fruit can be taken but Citrus fruit is preferred.
- Chia seed water or fresh coconut water can take Or
- One glass of smoothie3/ smoothie bowl.
For lunch (around 12:30 pm – 1:00 pm)
- Take salad before 15min of lunch which improves digestion and reduces overeating.
- 1-2 Sattvic chapati4 or ragi / bajra / jowar roti with 1 bowl of properly cooked vegetables. One bowl of daal or curd.
Evening snacks (around 4:30 pm)
- Cup of green tea or herbal tea + 1 spoon of pumpkin seeds or watermelon seeds.
Dinner (around 6:30 pm to 7:00 pm)
- 1 bowl of properly cooked vegetables, 1bowl of dal, boiled rice, millets or multigrain roti or mixed Dal khichdi.
At bedtime (around 9:00 pm to 10:00 pm)
- 1 glass of Golden milk.
Foods to Avoid for hypothyroidism
- Cruciferous vegetables like cabbage, cauliflower and broccoli should not take as salad / Raw.
- Foods that contain goitrogens should be eaten in moderation and ideally cooked, like soy foods tofu, soy milk etc.
- Highly processed foods like cookies, cakes
- Alcohol and execessive intake of coffee should also be avoided.
Recipe of Coriander seed water –
Ingredients –
- Coriander seed – ½ teaspoon.
- Powdered cinnamon – one pinch
- Mint leaves – 2 to 3
- Lemon juice- 1 Spoon.
Preparation –
Soak ½ teaspoon of coriander seeds in water overnight. Next morning, put A Pinch of cinnamon and mint leaves in the mixture. Boil this mixture for 3 to 5 minutes. Strain the mixture and add lemon juice and drink it lukewarm.
Benefits-
It is very beneficial for thyroid due to its high mineral content like B1, B2, B3 in coriander.
It stimulates digestion, boosts immunity, strengthens the hair and reduces hair thinning and hair loss, removes toxins from the body and will help to reduce weight.
Ayurvedic view – Dhania/ coriander is good for thyroid, it helps to manage this condition due to its Vata and Kapha balancing properties. It helps to regulate the thyroid hormone, thus reducing its symptoms.
Citation:
- https://theancientayurveda.com/healthy-home-made-recipes-green-gram-chilla/
- https://theancientayurveda.com/healthy-home-made-diet-recipes-quinoa-bowl/
- https://theancientayurveda.com/healthy-recipes-healthy-home-made-smoothies/
- https://theancientayurveda.com/a-healthy-diet-plan-for-weight-gain/
1 Comment
Thank you for sharing this insightful and well-researched blog post. Your expertise shone through, and I found the practical applications you discussed to be valuable.