Ways to weight loss for thyroid patients: Eat these
New Delhi : An unexplained weight gain is one of the most common signs of a thyroid disorder. Weight gain is the sign of low levels of thyroid hormones, a condition called hypothyroidism. If you want to cut down some weight and reboot your thyroid, then here is what you should eat and not.
Add iodized salt
Ashvini Mashru, MA, RD, LDN, recommends adding iodine to boost your thyroid. “This is the most important trace element found in thyroid functioning,” she explains. “Without iodine, our thyroid does not have the basic building blocks it needs to make the necessary hormones to support all of the tissues in the body. Thyroxine (T4) and Triiodothyronine (T3) are the most essential, active, iodine-containing hormones we have.”
Eat sea veggies
Health experts suggest, seaweed such as kelp, nori, kombu, dulse, and wakame have some of the highest concentrations of iodine available. However, just be careful how much sea veggies you should eat.
“Eggs are a great source of iodine and pack a powerful punch of protein to boot. Eggs are also incredibly versatile and there are so many ways to incorporate it into the diet,” says Chelsea Elkin MS, RD, CD. “Have hardboiled eggs for a snack, whip up a veggie omelet for breakfast, or top avocado toast with a poached egg so that you never get bored. You can get about 16% of your daily iodine from 1 large egg.”
Opt for plain low-fat yogurt
“One cup of low-fat, plain yogurt contains 50% of the recommended daily value of iodine. Top with cranberries and strawberries, both of which are rich in iodine, and add a sprinkle of nuts for some healthy fats,” Elkin says. “Many individuals who have thyroid problems are also at an increased risk of osteoporosis (softening of the bones), so incorporating other calcium-rich foods into the diet is key. Think: Low-fat milk and low-fat cheese.”
"Spinach is rich in iron. One serving of spinach leaves also contains approximately 0.8 milligrams of iron, about 10 percent of the recommended daily intake for men or 4 percent for women,” she adds. “Iron is best absorbed with vitamin C, so consider pairing an omelet loaded with spinach with a glass of orange juice to maximize absorption. If enjoying a spinach salad for lunch, top with strawberries for added vitamin C,” she explains.
Go for crab
Crab is an excellent source of copper, providing 50% of your daily recommended intake in just 3 ounces. It also packs 6.5 mg of zinc in the same 3-ounce serving.
“Beans are loaded with iron. In fact, chickpeas contain about 5 mg of iron per cup,” Elkin explains. “Chickpeas are incredibly versatile and are also rich in protein. They can be added to a salad, used to make hummus, simply roasted, added to pasta – the possibilities are endless! I recommend pairing chickpeas with broccoli for a tasty iron and vitamin C combo to maximize absorption.”
Besides iron, zinc is also essential for proper thyroid functioning. “Low levels of zinc can cause T4, T3, and the thyroid stimulating hormone (TSH) to also become low,” Mashru says. Oysters are one of the best sources of zinc, packing in 5.3 mg per medium oyster.