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Must Have Fruits for thyroid

5 Must Have Fruits For Thyroid Patients

Inside: What are the thyroid healing foods? Which fruits are best for thyroid patients? Why certain fruits are better than others for thyroid patients? All these questions are answered in this post. 

Thyroid disorders are rampant these days. Often people have no clue what food is best for them.

When following a thyroid diet an important category to include is fruits. But not all fruits are created equal. Each fruit comes with its own benefits. 

For thyroid disorder, there are certain fruits that are more beneficial than others.

The underlying issues with thyroid disorders are inflammation, high levels of free radical production in our body, and also antibodies that are destroying the thyroid gland. 

Whether you have thyroid disorder like Hashimoto’s or Grave’s disease or you have hypothyroidism, these fruits will help in all these conditions. 

What we still have to remember that even though fruits are loaded with several beneficial nutrients but they still have sugar in them. I have heard several times from patients that this is natural sugar, but in reality, even natural sugar in excess quantity can be harmful. 

Especially in females with a thyroid disorder who are struggling with weight gain, this fruit sugar might the reason for weight gain or inability to lose weight. 

So eat fruits on a daily basis but only in quantity which is healthy and supports your thyroid gland.  

best fruits for thyroid

What are the Best Fruits for Thyroid Patients?

Blueberries 

Blueberries are a superfood for me, they are low glycemic index fruit and they support your thyroid health in several ways. Out of all the fruits, blueberries have a relatively low glycemic index, what that means is that they don’t raise sugar levels in your body when you consume them.

Blueberries also support your thyroid gland as it has other vitamins and minerals like vitamin C, vitamin K, and manganese.

But their main benefit in thyroid health is to protect the thyroid gland from damage caused by antibodies.

In the thyroid gland, continuous damage is occurring because of antibodies that are formed against the thyroid gland. Blueberries have several antioxidant compounds especially flavonoids. In fact, out of all the fruits blueberries have the highest amount of these compounds.

These flavonoids not only reduce inflammation in your body but also help in reducing reactive oxygen species which are responsible for thyroid gland damage.

Thyroid disorder comes with a host of symptoms and one of the most common ones being brain fog.

Blueberries have shown to improve brain function and cognition and can be helpful to improve brain fog.

And the good part about blueberries is that they don’t lose their health benefits even if they are frozen, so make it easier for you to stock them for year-round use. 

Strawberries

Strawberries are loaded with several benefits for thyroid health. Again strawberries have relatively less natural sugar as compared to other fruits.

The health benefits of strawberry come from various vitamins and minerals it has to support health.

One of the most important vitamins strawberry has is vitamin C. One serving os strawberry has around 51 mg of vitamin C. So it is still a low amount but it is a good source.

Vitamin C is a powerful antioxidant and improves immune function. In thyroid disorders, inflammation is the key reason for having problems so by reducing inflammation it is helpful.

Also, strawberry have a significant amount of phytonutrients, these are the pigments that give strawberry its color.

Various phytonutrients in strawberry are anthocyanins, ellagic acid, ellagitannins.

All these compounds have significant health benefits but in thyroid health, they help with detox and getting rid of toxins stored in the body, and also help by reducing inflammation. 

Pomegranate

This is another super fruit that is surprisingly not so popular. There are numerous health benefits attached to this fruit. Especially for thyroid disorders, this can be very helpful.

The majority of the health benefits of these fruits come from polyphenol compounds.

These polyphenols are the ones that give this fruit its color.

These polyphenols help to remove free radicals from the body which in turn decreases inflammation and protects your thyroid gland.

In fact, pomegranate juice has three times more antioxidants than wine and green tea.

This also protects your brain and can be helpful for brain fog.

Also, it helps with pain, and another most common symptom of thyroid disorder is chronic pain and this can be helpful for them too.

Another issue with thyroid patient are high cholesterol. Most of the time thyroid disorder causes high levels of LDL cholesterol which can lead to future cardiac problems. Pomegranate juice has to show in studies to lower the levels of LDL the bad cholesterol. 

Avocados

Avocados are another fruit that is very healthy and nutritious for thyroid health. Avocados are filled with different nutrients like Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6, Vitamin E.

In fact avocados have more potassium than bananas.

It is also a low carb food, as it has a low amount of carbs in it and very high fiber content. So this way avocados can help thyroid patients in weight loss as they are low carb and with high fiber keep you full longer.

The high fiber content in avocados makes it a perfect fruit to help with gut dysfunction and healing with detox through regular bowel movements. Also, the soluble fiber in avocados acts as prebiotics and helps to improve your gut microbiome.

Avocados are high in fats, which gets some people concerned. But the good news is that the fats in avocados are good fat. The majority of the fats in avocados are in the form of monounsaturated fatty acid – Oleic acid. This oleic acid is helpful in regulating your cholesterol and can actually be helpful to reduce bad cholesterol.

So with all these health benefits avocados are a must addition to thyroid patients’ regular diet. 

Apples

Apples are one of the most popular fruits worldwide. It has several health benefits as it is very nutritious.

Along with having several vitamins and minerals, it also has phytonutrients.

The majority of these phytonutrients are in the skin of apple so make sure to eat the skin of the apple.

Apple has a soluble fiber called pectin which promotes gut health. Prebiotics help to reduce inflammation in gut and also keep your microbiome healthy.

Apple has several phytonutrients, one of the most important ones is quercetin. Quercetin has several health benefits, it reduces inflammation, and is also helpful for people with mast cell disorder or allergies. 

Quercetin along with other phytochemicals like catechins, chlorogenic acid are powerful antioxidants and protect your thyroid gland from free radical damage. 

Summary

So for thyroid disorders, these are the fruits which have several health benefits. These should a part of any thyroid diet plan. But one thing to remember is that the quantity of fruit consumed should be limited. You should not have more than 1-2 servings of fruit a day.

Another important concept to remember is that fruit juices don’t provide you the same benefit as compared to the whole fruit. So make sure you eat whole fruit and not drink fruit juices.  

References: 

Prior RL, Cao G, Prior RL, Cao G. Analysis of botanicals and dietary supplements for antioxidant capacity: a review. J AOAC Int. 2000;83(4):950‐956.

Wolfe KL, Kang X, He X, Dong M, Zhang Q, Liu RH. Cellular antioxidant activity of common fruits. J Agric Food Chem. 2008;56(18):8418‐8426. doi:10.1021/jf801381y

Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58(7):3996‐4000. doi:10.1021/jf9029332

Gil MI, Tomás-Barberán FA, Hess-Pierce B, Holcroft DM, Kader AA. Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing. J Agric Food Chem. 2000;48(10):4581‐4589. doi:10.1021/jf000404a

Esmaillzadeh A, Tahbaz F, Gaieni I, Alavi-Majd H, Azadbakht L. Cholesterol-lowering effect of concentrated pomegranate juice consumption in type II diabetic patients with hyperlipidemia. Int J Vitam Nutr Res. 2006;76(3):147‐151. doi:10.1024/0300-9831.76.3.147

Carranza-Madrigal J, Herrera-Abarca JE, Alvizouri-Muñoz M, Alvarado-Jimenez MR, Chavez-Carbajal F. Effects of a vegetarian diet vs. a vegetarian diet enriched with avocado in hypercholesterolemic patients. Arch Med Res. 1997;28(4):537‐541.

GRANT WC. Influence of avocados on serum cholesterol. Proc Soc Exp Biol Med. 1960;104:45‐47. doi:10.3181/00379727-104-25722

Naveh E, Werman MJ, Sabo E, Neeman I. Defatted avocado pulp reduces body weight and total hepatic fat but increases plasma cholesterol in male rats fed diets with cholesterol. J Nutr. 2002;132(7):2015‐2018. doi:10.1093/jn/132.7.2015

Related Read –

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7 Best Foods to Eat With Hypothyroidism.

Taking Levothyroxine and Still Tired? Understand Thyroid Fatigue!

The 3 Step Program to Improve Brain Fog because of Thyroid Disorder

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