As the world observes World Thyroid Day on May 25, health experts are highlighting the importance of nutrition in maintaining thyroid health, especially among people suffering from hypothyroidism and hyperthyroidism. The thyroid gland, a crucial part of the endocrine system, produces hormones that regulate metabolism, energy levels and several vital body functions. Thyroid disorders are increasingly common in India, with hypothyroidism — an underactive thyroid gland — affecting a large number of women. Hyperthyroidism, on the other hand, occurs when the gland becomes overactive.
According to Dr Ramesh Kinha, diet and lifestyle play a significant role in managing thyroid-related conditions.Dr Kinha recommends a Mediterranean diet for people suffering from hypothyroidism. The diet includes fruits, vegetables, whole grains such as oats, barley and brown rice, healthy fats from nuts and olive oil, along with lean proteins like fish, poultry, beans and yoghurt.“The Mediterranean diet is known for its anti-inflammatory properties, which are essential to maintain thyroid health,” said Dr Kinha.
He also suggested that people with hypothyroidism may benefit from consuming a Paleo diet rich in whole and unprocessed foods. However, he warned against excessive intake of raw cruciferous vegetables such as broccoli, cauliflower, radishes and leafy greens, as they may interfere with thyroid hormone production.Iodine is essential for thyroid hormone production, and deficiency remains one of the major causes of hypothyroidism. Dr Kinha advised people to consume iodised salt and iodine-rich foods like seafood, dairy products, eggs and seaweed. Pregnant women, vegans and individuals not using iodised salt are at greater risk of iodine deficiency.
At the same time, excessive iodine intake can be harmful for people with autoimmune thyroid conditions such as Hashimoto thyroiditis.“It is suggested to avoid taking iodine supplements if one is living with a thyroid condition,” he cautioned.The expert also stressed the importance of selenium, a mineral that protects the thyroid gland from oxidative stress and supports hormone production.
Foods rich in selenium include tuna, sardines, eggs, legumes, Brazil nuts and oatmeal. However, overconsumption may lead to selenium toxicity and other health complications. Zinc deficiency can also worsen hypothyroidism. Pumpkin seeds, lentils, oysters and nuts are considered good dietary sources of zinc. Deficiencies in vitamin D, vitamin B12, iron and magnesium are considered major risk factors for thyroid disorders. Dr Kinha suggested increasing intake of fatty fish, dairy products, eggs, leafy greens, legumes, nuts and fortified cereals. He also recommended pairing iron-rich foods with citrus fruits to improve iron absorption in the body.
For people diagnosed with hypothyroidism, ultra-processed foods should be avoided as they can increase inflammation and oxidative stress. Meanwhile, people with hyperthyroidism are advised to limit excess iodine, caffeine, soy and gluten intake.Experts further emphasised that regular exercise, stress management, proper sleep and routine medical check-ups are equally important in maintaining thyroid health and overall wellbeing.
