The super-iodine-rich foodstuffs such as seaweed may worsen the symptoms of Hashimoto's, causing the thyroid to become very inflamed. However, the thyroid still needs sources of iodine to operate effectively, so this article looks at the fresh grains, spices and nuts that provide a gentle stimulation for the thyroid, boosting the metabolism in a subtle way. Interestingly, all of these foods also offer other useful benefits to Hashimoto's sufferers. Many of them are anti-inflammatory and anti-bacterial (the jury is still out regarding bacterial involvement in Hashimoto's, but research now suggests this as a strong possibility).
There are some great vegetables containing small amounts of iodine, and some interesting fruits that will help you with Hashimoto's disease. Read more about the following grains, nuts and spices listed below to find out which will give you an energy lift if eaten as snacks or in meals during the day:
- oats
- buckwheat
- lentils
- cinnamon
- black and white pepper
- hazelnuts
Iodine and Oats
In addition to subtle levels of iodine, all forms of oats contain a type of fibre known as beta-glucan, which is known to lower cholesterol levels. Just three grams of oat fibre per day (equivalent to a bowl of oatmeal) can lower cholesterol by 10–23% per cent. But of more interest to those with Hashimoto's disease, an antioxidant compound unique to oats, avenanthramides, helps to prevent free-radical damage of LDL. The anti-atherogenic action of avenanthramides is thought to be due to their antioxidant, antiproliferative, and anti-inflammatory activities (1). The Journal of Nutrition found that this compound also suppressed secretion of pro-inflammatory cytokines IL-6 and IL-8, and of protein MCP-1. In addition to its fiber benefits, oats are also a very good source of selenium, which is needed for converting the (inactive) T4 form of thyroid hormone into the active, energy-producing T3 form of hormone.
Iodine and Buckwheat
Buckwheat is not actually a grain, although it is treated as such for culinary purposes. It is in fact a fruit seed, related to rhubarb (another iodine-rich fresh food). As well as acting as a useful source of iodine, buckwheat lowers total serum cholesterol, lowers LDL cholesterol (linked to heart disease) and increases the ratio of HDL (health-promoting cholesterol). It is rich in flavonoids (which act as powerful anti-oxidants), particularly rutin and quercetin, which help prevent blood clots (this is especially useful because anti-phosopholipid syndrome – a blood-clotting disorder – is associated with Hashimoto's disease). A healthy dose of magnesium means buckwheat also helps diminish the cramps associated with Hashimoto's too.
Iodine and Lentils
Lentils provide excellent amounts of minerals (six of the important ones), two B-vitamins, and useful protein, as well as small quantities of iodine. They're rich in iron too, which is of benefit to Hashimoto's sufferers, who tend to test as being iron deficient. (Is iron-deficiency due to an iron-loving bacterial component of the disease?)
Iodine and Cinnamon
This iodine-rich spice has been prized medicinally since the days of ancient Egypt, and was once considered more precious than gold. Its bark delivers an essential oil that contains three active components:cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, as well as a range of other volatile substances. Cinnamaldehyde acts to prevent blood clotting (useful against the Hashimoto-associated anti-phospholipid syndrome), and acts as a powerful anti-inflammatory agent – it inhibits the release of an inflammatory fatty acid called arachidonic acid. Cinnamon is also an "anti-microbial" food, stopping the growth of bacteria and fungi (stopping yeast growths that even the medication fluconazole was unable to treat). A few drops of cinnamon oil, dropped into carrot soup (2), was found to inhibit the growth of the Bacillus cereus pathogen for at least 60 days (the pathogen flourished in untreated soup, even when refrigerated).
Iodine and Black, Green and White Pepper
Black, green and white pepper comes from the berries of the Piper nigrum pepper plant. In addition to including a subtle energy-enhancing amount of iodine, black pepper stimulates hydrochloric acid secretion in the stomach, improving digestion. People with Hashimoto's often suffer from associated gut disorders, and this increased stomach acid prevents food from sitting undigested in the stomach, acting as a food source for unfriendly gut bacteria. Black pepper is also a wonderful source of manganese, iron, and vitamin K (essential for calcium uptake and use).
Iodine and Hazelnuts
Among the nut species, hazelnuts are special for their very high levels of oleic (68%- 78%) and linoleic (14–23%) fatty acids. Oleic acid is a monounsaturated fat (MUFA), like olive oil, which has been shown to protect against heart disease, high blood pressure and possibly cancer. The iodine level of hazelnut oils is much lower than in soybean oil (which is a polyunsaturated oil, not a MUFA), giving the thyroid a gentle boost without causing the complications of thyroid hormone disruption that occurs with soy. Just 25g of hazelnuts will provide you with 25% of your RDA for vitamin B6 (needed for thyroid hormone production) and vitamin E. They are also the richest plant source for iron (at 3.5–5mg/100g).
Read the full list of iodine enriched fresh foods
Read more about Hashimoto's: What the Doctors Don't Tell You
References:
- Avenanthramides Are Bioavailable and Have Antioxidant Activity in Humans after Acute Consumption of an Enriched Mixture from Oats"; C.-Y. Oliver Chen, Paul E. Milbury, F. William Collins, and Jeffrey B. Blumberg; American Society for Nutrition J. Nutr. 137:1375-1382, June 2007
- Study published in the August 2003 issue of the International Journal of Food Microbiology
- "Hybrid hazelnut oil characteristics and its potential oleochemical application"; Y.X. Xu, M.A. Hanna and S.J. Josiah, Industrial Crops and Products, Volume 26, Issue 1, June 2007,pp.69-76.
Sarah Tomley - Sarah is an editor and writer who has been working in the UK publishing industry for over 18 years. She has an honours degree in ...
