---
title: "Thyroid Health 101: The Best Foods for Hormonal Balance"
description: See how common (and delicious) foods like eggs, brown rice, shellfish, and more can help boost your thyroid and hormonal function! 
---

[Health Coaching Blog and News | Institute for Integrative Nutrition ](https://www.integrativenutrition.com/blog)

# [Thyroid Health 101: The Best Foods for Hormonal Balance](https://www.integrativenutrition.com/blog/best-foods-for-thyroid-health)

 Written by [Aurora Detor](https://www.integrativenutrition.com/blog/author/aurora-detor) | Sep 30, 2024 5:29:25 PM

Your thyroid gland truly is the unsung hero of your metabolism. These internal champions of health regulate everything from body temperature to our overall energy level. *But did you know that certain nutrients found in food can help your thyroids work at an even higher level? * 

While everyone’s nutritional needs are pretty unique (check out IIN’s concept of [*bio-individuality*](https://www.integrativenutrition.com/blog/advocacy-update-research-bio-individuality)* *for more on this), some common nutrients that boost thyroid health can be found in foods you may already be eating – and if you’re not, we urge you to start!  

Here are 16 foods that can support your thyroid gland (and how they do it): 

 

## 16 Foods That Support Your Thyroid Gland  

<https://www.instagram.com/p/CwhuqGJsLi_/>

 

### Foods Rich in Selenium:  

#### Eggs: *The Egg-xtraordinary Enterpriser* 

Ah, eggs! A versatile food that is equal parts healthy and delicious – and [packed with iodine and selenium](https://www.medicalnewstoday.com/articles/foods-with-selenium), which are pivotal for our thyroid. Iodine supports the production of thyroid hormones, and selenium helps to convert these hormones to become more active in our bodies. It's a one-two punch that keeps our thyroid at peak function.  

#### Sardines: *The Anti-Inflammatory Fish* 

Omega-3, like B12, can come in pill form, or in a tasty, salted fish. Sardines are packed with omega-3s as well as selenium, and can thusly [lesson inflammation in the body](https://www.webmd.com/diet/health-benefits-sardines) – which includes the thyroid gland. They’re also rich in iodine and vitamin D, so next time you avoid a sardine tin, remember the health benefits! 

#### Brown Rice: *The Carbohydrate Champion* 

Brown rice has always been touted as a healthy alternative to its cousin, white rice, but it also acts as a [complex carb](https://www.health.com/complex-carbohydrates-7100033) that helps your body gain the energy it needs to succeed. It also contains some [selenium](https://www.medicalnewstoday.com/articles/287842), which helps with hormones and [reduces oxidative stress.](https://ods.od.nih.gov/factsheets/Selenium-Consumer/#:~:text=professional%20fact%20sheet.-,What%20is%20selenium%20and%20what%20does%20it%20do%3F,free%20radicals%20and%20from%20infection.) 

#### Brazil Nuts: *The Salty Selenium-Packed Snack* 

Last but not least in this lineup is one of our favorite snacks. Brazil nuts are actually [one of the most concentrated sources of selenium](https://www.verywellhealth.com/brazil-nuts-7974834) that you can get in the natural world! Even eating one or two Brazil nuts during the day can give your body enough selenium to support your thyroid hormones. This makes it one of the best (and easiest) ways to boost [hormone health](https://www.integrativenutrition.com/hormone-health-course?utm_channel=UnpaidOwned&utm_source=Promo&utm_medium=Email&utm_campaign=NWAprilHHClassStarts&utm_adgroup=20240503&utm_term=NWleads-ChopraLeads&utm_content=Extension3&mkt_tok=NDM2LVFEVi0xNDAAAAGSrBJcCQYvjbeZwNbWHXrNsNB9BS6TAN10_DEH6dGfA9OVR9EZIBmpRgkDO545VN2Dyy5GEZfGTMJBORpK4kE).  

 

### Foods Rich in Iron: 

#### Nutritional Yeast: *The B-Vitamin Booster* 

B12 can be taken in pill form, or a much tastier form: nutritional yeast. Not only is this dairy-free cheese alternative a perfect popcorn topping, but it’s also [a vegan-friendly source of B vitamins](https://www.healthline.com/nutrition/nutritional-yeast) (which is [pivotal](https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2021.676518/full) to boost your energy and help your thyroid out). 

#### Spirulina: *The Succulent Superfood* 

Spirulina isn’t quite so common in the average person’s meal plan, but adding it in just might give your thyroid an extra hand in hormone production! Spirulina is a type of algae that, like eggs, [contains iodine](https://www.medicalnewstoday.com/articles/324027) (a major thyroid supporter). We know eating algae doesn’t sound too appealing, so we suggest using a smoothie or a supplement to incorporate this into your diet.  

#### Lentils: *The Protein-Packed Powerhouse* 

We love a good lentil recipe. A common staple in cuisines around the world, these little legumes have quite a bit of [protein and iron](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964959/), which are [thyroid essentials.](https://www.btf-thyroid.org/diets-and-supplements-for-thyroid-disorders#:~:text=information%20about%20iodine-,Iron,hypothyroidism%2C%20especially%20in%20pregnant%20women.) (Protein gives us energy, while iron helps the thyroid produce hormones.) They also have [a lot of fiber](https://www.btf-thyroid.org/diets-and-supplements-for-thyroid-disorders#:~:text=information%20about%20iodine-,Iron,hypothyroidism%2C%20especially%20in%20pregnant%20women.) to help with digestion! ** ** 

#### Shellfish: *The Seafood Savior* 

Shellfish (oysters, clams, etc.) make for a perfect beachside meal and help you from the inside out. As amazing sources of [both zinc and selenium](https://www.healthline.com/nutrition/is-seafood-healthy#benefits), shellfish can actually help your thyroid [combat the risks of thyroid-related disorders](https://www.healthline.com/nutrition/thyroid-vitamins#:~:text=Zinc%20is%20needed%20for%20thyroid,disease%20(%2020%20%2C%2021%20).)! 

 

### Foods Rich in Magnesium: 

#### Dark Chocolate: *The Antioxidant Aid * 

Arguably the most delectable item of this list, dark chocolate is an incredible source of [magnesium](https://www.healthline.com/nutrition/10-foods-high-in-magnesium#:~:text=Dark%20chocolate%20is%20very%20rich,beneficial%20bacteria%20in%20the%20gut.) and [antioxidants](https://www.google.com/search?q=dark+chocolate+antioxidant+content&oq=dark+chocolate+antioxida&aqs=chrome.2.0i273i512i650j69i57j0i512l2j0i22i30j0i15i22i30l4j0i22i30.3957j0j4&sourceid=chrome&ie=UTF-8), which [combat oxidative stress and inflammation](https://www.palomahealth.com/learn/hypothyroid-patients-should-know-free-radicals-antioxidants#:~:text=If%20you're%20a%20patient,radicals%2C%20and%20prevent%20oxidative%20damage.) for our thyroid. Just make sure to eat it in moderation! 

#### Pumpkin Seeds: *The Magnesium Magician* 

Roast pumpkin seeds and sprinkle them with a bit of salt and you’ve got yourself a tasty snack – and an amazing source of magnesium! Magnesium has its hands in [countless biochemical reactions](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis.) throughout our body, including the thyroid’s [hormone production](https://www.integrativenutrition.com/blog/the-myths-and-realities-of-hormonal-imbalance-and-why-bio-individuality-is-key).  

#### Avocado: *The Hormone Balance Hero* 

Avocados are truly amazing. Not only are they delicious when paired with pretty much *anything*, but they’re [jam-packed with healthy fats](https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/avocado#:~:text=The%20type%20of%20fat%20in,known%20sources%20of%20monounsaturated%20fats.) that help balance our thyroid hormones! They also [support cellular health,](https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/avocado#:~:text=The%20type%20of%20fat%20in,known%20sources%20of%20monounsaturated%20fats.) which helps your endocrine system function properly. A win-win!   

#### Spinach: *The Iron-Rich Side Dish* 

This leafy green is [filled with magnesium and iron](https://www.verywellfit.com/best-magnesium-rich-foods-2505915#:~:text=Spinach%20is%20chock%2Dfull%20of,of%20vitamins%20A%20and%20K.), which helps our thyroid gland quite a bit. Spinach can be taken as a supplement, [blended into a smoothie](https://www.integrativenutrition.com/blog/2019/07/creating-a-nutritious-smoothie), eaten raw, or cooked into a dish. Man, is there anything spinach *can’t *do?  

 

### Foods Rich in Iodine:  

#### Goat Cheese: *The G.O.A.T of Good Health* 

There are few cheeses quite as rich as goat cheese, and even fewer that [have as much calcium and vitamin D](https://www.webmd.com/diet/health-benefits-goat-cheese), which are both [incredibly important](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9964959/) for those dealing with thyroid issues. 

#### Lima Beans: *The Fiber and Folate Forerunner* 

Fiber and folate are excellent supporters of both thyroid function and digestive health. Enter the lima bean, [the carrier of both](https://nutrivore.com/foods/lima-bean-nutrients/#:~:text=Per%20serving%2C%20lima%20beans%20are,thiamin\)%2C%20vitamin%20B5%20\(pantothenic)! The fiber in lima beans [helps balance our blood sugar](https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html#:~:text=Fiber%20can%20help%3A,the%20way%20other%20carbohydrates%20can.) (which in turn takes away some stress from the thyroid), while the folate [helps us metabolize food](https://www.mountsinai.org/health-library/nutrition/folic-acid-in-diet#:~:text=Folic%20acid%20also%20helps%20with,the%20formation%20of%20digestive%20acids.).  

#### Seaweed: *The Iodine Producer of the Sea* 

Seaweed comes in many forms, whether you see it on the beach or wrapped around some sushi. There are several different kinds, but all of them are [excellent natural iodine sources](https://seaveg.com/blogs/mcsv-blog/should-i-eat-seaweed-to-get-iodine#:~:text=People%20often%20become%20interested%20in,of%20dietary%20iodine%20there%20is.). Be sure to eat seaweed regularly to keep your thyroid supported. (Our suggestion: Eat dried seaweed for a snack between meals. It’s delicious!)   

#### Cod: *The Lean Leader of Iodine* 

Vitamin D, omega-3, iodine ... you name it, cod’s got it. This lean and low-fat fish [has a good amount of iodine](https://www.mountsinai.org/health-library/nutrition/iodine-in-diet#:~:text=A%203%20oz.,Sciences%2C%20Engineering%2C%20and%20Medicine.), which helps our thyroid to combat inflammation and stay healthy. 

 

## Nourish Your Thyroid (and Your Mind) with IIN 

One of IIN’s core principles is **that nutrition and deliciousness don’t have to be mutually exclusive**. You can find thyroid-supporting nutrients in some of your favorite foods!  

Learn more about your thyroid — as well as digestive issues, hormonal balance, and more — in our [Gut Health](https://www.integrativenutrition.com/gut-health-course) and [Hormone Health Courses.](https://www.integrativenutrition.com/hormone-health-course?utm_channel=UnpaidOwned&utm_source=Promo&utm_medium=Email&utm_campaign=NWAprilHHClassStarts&utm_adgroup=20240503&utm_term=NWleads-ChopraLeads&utm_content=Extension3&mkt_tok=NDM2LVFEVi0xNDAAAAGSrBJcCaFfr8G17MhCw1HQiPpQw2F9Cni_8KCyaee2wTbo_eKeFj4zQsS02d99u9IAvp5LXHmLyj-zO7xGsM4) And if you’re looking to begin (or grow) your health and wellness career, try our free [Sample Class](https://www.integrativenutrition.com/sample-class/the-health-coach-training-program) of [the Health Coach Training Program](https://www.integrativenutrition.com/the-health-coach-training-program?utm_channel=UnpaidOwned&utm_source=Promo&utm_medium=Email&utm_campaign=AyurIntegratedSale&utm_adgroup=20240319&utm_term=SandG&utm_content=ReminderB&mkt_tok=NDM2LVFEVi0xNDAAAAGRleDlSOLQDW5rC3aMwBWo3_aCIKbiTRtDD3bPA_0fOL__XjZDHvG8-JLvwZjfB7KGhFzVoZp_TWFY7Xy34gY). 

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