Recipe Collection for Thyroid Health

The thyroid gland is one of the key organs of the endocrine system, influencing metabolism, energy levels, emotional state, and even heart function.

Its health directly depends on nutrition, as a number of essential nutrients are needed for the synthesis of thyroid hormones.

Iodine, selenium, and other micronutrient deficiencies can lead to reduced hormone production, fatigue, weight gain, impaired cognitive functions, and skin problems. A balanced diet helps maintain the thyroid's function, improves metabolism, and enhances overall body tone.

Nutrients for Thyroid Health

Supporting the thyroid gland is impossible without certain vitamins and minerals that are involved in hormone synthesis, metabolism regulation, and protecting the organ from inflammation.

Iodine – the Basis of Thyroid Hormones

Iodine is a key element without which the formation of thyroid hormones (thyroxine – T4 and triiodothyronine – T3) is impossible. These hormones control metabolism, energy levels, thermoregulation, cognitive functions, and skin health.

Why iodine is important:

• without sufficient iodine, the thyroid cannot produce hormones in the needed amounts, leading to a slowdown in metabolism, weakness, weight gain, and memory problems;
• iodine deficiency is one of the main causes of hypothyroidism and goiter;
• iodine improves nervous system function, reduces fatigue levels, and enhances concentration.

The best sources of iodine:

• Sea fish (cod, halibut, tuna) – a rich source of iodine and easily digestible protein.
• Seaweeds (kelp, nori, wakame) contain the highest amounts of iodine. However, they should be consumed in moderation to avoid excess.
• Seafood (shrimp, mussels, oysters) provides not only iodine but also zinc, selenium, and Omega-3.

Selenium – the Protector of the Thyroid

Selenium is one of the key antioxidants that protect the thyroid gland from oxidative stress and inflammation. It is necessary for the conversion of hormone T4 (the less active form) into T3 (the active form that affects metabolism).

Why selenium is important:

• supports enzymes (deiodinases) that convert T4 into T3 – the main working form of the hormone;
• prevents autoimmune thyroid diseases such as Hashimoto's thyroiditis;
• helps combat inflammation and protects gland cells from damage;
• reduces the risk of nodules in the thyroid gland.

The best sources of selenium:

• Brazil nuts – one of the most concentrated sources of selenium (1-2 nuts a day fully cover the daily requirement).
• Salmon, tuna, sardines – rich in selenium, Omega-3, and iodine.
• Eggs – contain not only selenium but also B vitamins that support hormonal balance.
• Beef and poultry – provide the body with selenium along with easily digestible protein.

Zinc – Regulator of Hormonal Balance

Zinc plays an important role in the thyroid gland's work as it is involved in hormone production and regulation.

It is necessary for the normal functioning of the pituitary gland, which controls the thyroid's activity.

Why zinc is important:

• helps convert T4 into T3, thus supporting hormone activity;
• regulates the level of thyroid-stimulating hormone (TSH), which stimulates the production of thyroxine;
• supports the immune system, reducing the risk of autoimmune diseases;
• improves the condition of skin, hair, and nails, which suffer from hypothyroidism.

The best sources of zinc:

• Beef and lamb – an excellent source of easily digestible zinc, especially in combination with iron and selenium.
• Oysters and seafood – one of the richest sources of zinc.
• Pumpkin seeds – contain plant-based zinc, magnesium, and antioxidants.

Omega-3 – Iodine Absorption

Omega-3 are essential fatty acids that help reduce inflammation, improve cell membrane structure, and facilitate iodine absorption.

They are also necessary for the proper functioning of thyroid hormone receptors.

There are three forms of Omega-3: plant-based ALA and animal-based EPA and DHA. For the thyroid gland, DHA is the most important.

Why Omega-3 are important:

• reduce inflammation – especially important in autoimmune thyroid diseases;
• support cell membrane permeability – this helps hormones bind better to cell receptors;
• help absorb iodine and other fat-soluble nutrients, such as vitamin D;
• prevent dry skin and hair loss, which often accompany thyroid problems.

The best sources of Omega-3:

• Fatty fish (salmon, mackerel, sardines) – the most valuable source of DHA and EPA, which are better absorbed than plant-based Omega-3.
• Flaxseed and flaxseed oil – contain ALA (alpha-linolenic acid), which can be converted to DHA and EPA with significant losses.
• Walnuts and avocados – provide not only Omega-3 but also vitamin E, which protects the thyroid gland.

What This Book Is About

This collection includes recipes rich in iodine, selenium, and other essential micronutrients for thyroid health. Each dish contains at least 50% of the daily requirement of key nutrients, helping you maintain hormonal balance, an active metabolism, and high energy levels.

Use these recipes to take care of your health in a delicious, easy, and enjoyable way!

Bon appétit and good health!