If you find it difficult to maintain your weight with hypothyroidism, try doing moderate or high intensity cardio. This includes exercises like fast-paced walking, running, hiking, and rowing.

Several nutrients are important for optimal thyroid health.

Iodine is an essential mineral that is needed to make thyroid hormones. Thus, people with iodine deficiency might be at risk of hypothyroidism. If you have an iodine deficiency, consider adding iodized table salt to your meals or eating more iodine-rich food like seaweed, fish, dairy, and eggs. Selenium helps “activate” thyroid hormones so they can be used by the body . 

Selenium

This essential mineral also has antioxidant benefits, which means it may protect the thyroid gland from damage by molecules called free radicals, adding selenium-rich foods to your diet is a great way to boost your selenium levels. This includes tuna, eggs, and legumes.

Tiny amounts of selenium are needed for the enzymes that make thyroid hormones to work properly. Eating selenium-rich foods, such as sunflower seeds can be beneficial.

Zinc

Like selenium, zinc helps the body “activate” thyroid hormones. zinc may help the body regulate TSH, the hormone that tells the thyroid gland to release thyroid hormones, if you have hypothyroidism, aim to eat more zinc-rich food like oysters and other shellfish, beef, and chicken..

Tyrosine

This amino acid is used by the thyroid gland to produce T3 and T4. Good sources of tyrosine are meats, dairy, and legumes. 

Which nutrients are harmful?

Several nutrients may harm the health of those with hypothyroidism.

Goitrogens  are compounds that may interfere with the normal function of the thyroid gland , they get their name from the term goiter, which is an enlarged thyroid gland that may occur with hypothyroidism.

Surprisingly, many common foods contain goitrogens, including:

• Soy foods: tofu, edamame, etc.
• Certain vegetables: cabbage, broccoli, kale, cauliflower, spinach, etc.
• Fruits and starchy plants: sweet potatoes, cassava, peaches, strawberries, etc.
• Nuts and seeds: millet, pine nuts, peanuts, etc.
  
  

Foods to avoid

Fortunately, you don’t have to avoid many foods if you have hypothyroidism. However, foods that contain goitrogens should be eaten in moderation and ideally cooked .You may want to avoid eating highly processed foods, as they usually contain a lot of calories. This can be a problem if you have hypothyroidism, as you may gain weight easily.

Here is a list of foods and supplements you may want to avoid:

• Millet: all varieties
• Highly processed foods: hot dogs, cakes, cookies, etc.
• Supplements: Adequate intakes of selenium and iodine are essential for thyroid health, but getting too much of either may cause harm.
• Here is a list of foods you can eat in moderation. These foods contain goitrogens or are known irritants if consumed in large amounts:

• Soy-based foods: tofu, edamame beans, soy milk, etc.
• Certain fruits: peaches, pears, and strawberries
• Beverages: coffee, green tea, and alcohol — these beverages may irritate your thyroid gland

Foods to eat

There are plenty of food options if you have hypothyroidism, including:

• Eggs: whole eggs are best, as much of their iodine and selenium are found in the yolk, while the whites are full of protein
• Meat: all meats, including lamb, beef, chicken, etc.
• Fish: all seafood, including salmon, tuna, halibut, shrimp, etc.
• Vegetables: all vegetables — cruciferous vegetables are fine to eat in moderate amounts, especially when cooked
• Fruits: all other fruits, including berries, bananas, oranges, tomatoes, etc.
• Gluten-free grains and seeds: rice, buckwheat, quinoa, chia seeds, and flax seeds
• Dairy: all dairy products, including milk, cheese, yogurt, etc.
• Beverages: water and other non-caffeinated beverages.
  
  

People with hypothyroidism should aim to eat a diet based on vegetables, fruits, and lean meats. These are low in calories and very filling, which may help prevent weight gain.