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7 vegetarian foods to support thyroid naturally

7 vegetarian foods to support thyroid naturally

ETimes.in / Updated: May 18, 2025, 13:23 IST

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7 vegetarian foods to support thyroid naturally

Your thyroid might be tiny, but it plays a mega role in how your body functions. This little butterfly-shaped gland in your neck helps control everything from how fast you burn energy to how you feel throughout the day. If it’s feeling off, chances are you will too. Fortunately, your diet can play a big role in supporting thyroid health. Here are some delicious plant-based options that nourish your thyroid—no bland bites, just flavorful fuel.

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What does research say?

According to research published in the National Library of Medicine, vegetarian diets can influence thyroid function due to variations in nutrient intake. Foods such as Brazil nuts, lentils, chickpeas, seaweed, mushrooms, fortified plant milk, and nutritional yeast provide selenium, iron, iodine, vitamin D, zinc, and vitamin B12—nutrients essential for thyroid hormone synthesis and regulation. Including these in a vegetarian diet may help mitigate the risk of thyroid dysfunction linked to nutrient deficiencies.

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Seaweed

If you enjoy sushi, you’ll be glad to know seaweed is more than just a flavorful wrap—it’s full of iodine, a mineral your thyroid needs. Without enough iodine, your thyroid may slow down. Seaweed like nori, wakame, and kelp can help it work better. Just don’t overdo it—too much can cause health issues too. Add it to salads or drop some into soups for a healthy, sea-inspired lift.

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Lentils

These simple legumes are surprisingly high in selenium, a nutrient that helps shield the thyroid from damage. Lentils also give you plant-based protein and iron, making them a triple benefit. They cook fast, can be used in many dishes, and feel comforting in soups, stews, or wraps. Basically, they’re comfort food that quietly supports your hormones as well.

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Pumpkin seeds

Zinc plays a big role in helping your thyroid hormones work well—without enough, your thyroid might slow down. Pumpkin seeds are a crunchy, tasty way to get more zinc. They’re also full of magnesium and antioxidants, which help reduce inflammation. Toss them into smoothies, sprinkle on salads, or eat them as a snack. No fuss, lots of benefits.

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Spinach

This leafy green is full of iron and other minerals your thyroid needs. When iron is low, your thyroid may struggle to work properly. Spinach also gives you vitamin C and fiber, which support your overall health. Blend it into smoothies, sauté it with garlic, or add it to wraps—spinach makes eating greens easy and tasty.

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Chia seeds

These tiny seeds may be small, but they deliver big benefits with omega-3s, fiber, and antioxidants. Omega-3 fatty acids are important for reducing inflammation and supporting thyroid function. Chia seeds can be added to puddings, overnight oats, or sprinkled over yogurt for an easy nutrient boost.

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Sweet potatoes

Sweet potatoes are full of beta-carotene, which your body changes into vitamin A—a key nutrient for thyroid health. They are naturally sweet, comforting, and simple to prepare. You can roast, mash, or cut them into fries. They make a tasty and healthy addition to any meal.

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Brazil nuts

Though not a common snack, Brazil nuts are among the richest sources of selenium. Eating just one or two daily can help support thyroid hormone production and protect it from damage. They’re creamy and mildly sweet, making them great as a snack or chopped into your morning granola.