5 Natural Foods To Support Thyroid

Your thyroid is a small gland with a big role—it regulates your hormones, metabolism, energy levels, and overall balance in the body. Supporting thyroid health naturally can help maintain hormonal balance, reduce inflammation, and promote long-term wellness. Let’s explore five natural foods that are scientifically linked to supporting thyroid and hormone health.

1. Brazil Nuts - Natural Foods to Support Thyroid

Brazil nuts are true nutritional powerhouses. Just two or three a day can make a big difference for your thyroid. These natural nuts are exceptionally high in selenium, a mineral essential for thyroid hormone production and protection. Selenium also acts as a potent antioxidant, helping reduce inflammation and oxidative stress around the thyroid gland. Regular intake may improve thyroid function and boost overall hormone balance.

Key nutrients: Selenium, healthy fats, vitamin E, magnesium

2. Almonds

Almonds are rich in magnesium, a mineral that plays a crucial role in hormone production and regulation. They also provide vitamin E, which supports the adrenal glands and hormone synthesis. Magnesium deficiencies have been linked to thyroid imbalances, so including almonds as a natural food source is a smart way to support your thyroid and hormonal health.

Scientific benefits:

• Improves thyroid hormone regulation

• Reduces cortisol (stress hormone) levels

• Supports metabolic and energy balance

Add almonds to your daily nutrition - you can start with my Hormone Balancing Sweet Potato Salad. 

3. Walnuts

Walnuts contain high levels of omega-3 fatty acids, which help reduce inflammation and promote brain and hormonal health. Omega-3s are linked to improved thyroid hormone signaling and mood regulation. Walnuts also supply key minerals like copper and manganese, supporting thyroid enzyme function and natural hormone balance.

Scientific benefits:

• Supports T3 and T4 thyroid hormone production

• Promotes anti-inflammatory action

• Enhances hormonal communication in the body

Add walnuts to your daily nutrition - you can start with my Simple Summer Salad.

4. Seeds (Pumpkin, Flax, Chia, Sunflower)

Seeds are nutrient-dense natural foods that support hormone health in several ways. They are rich in zinc, selenium, omega-3s, and phytoestrogens, all of which contribute to hormonal balance. For example, pumpkin seeds are high in zinc, which is necessary for thyroid hormone conversion, while flaxseeds provide lignans that help regulate estrogen levels.

Scientific benefits:

• Balance estrogen and thyroid hormones

• Support conversion of T4 to active T3 hormone

• Provide fiber and healthy fats for stable energy and mood

Head to my blog post Seed Rotation to learn how this works and how to incorporate into your daily nutrition.

5. Cashews

Cashews are another great natural food for thyroid support. They’re rich in zinc, a mineral essential for thyroid function and hormone metabolism. Zinc helps regulate the production of TSH (thyroid-stimulating hormone), crucial for maintaining thyroid balance. Cashews also provide iron and B vitamins, supporting energy and nervous system health.

Scientific benefits:

• Boosts TSH and thyroid hormone production

• Supports immune and adrenal function

• Aids in reducing hormonal fatigue

Take away

Incorporating these natural foods—Brazil nuts, almonds, walnuts, seeds, and cashews—into your diet can be a simple yet powerful way to support thyroid health and hormone balance. A well-nourished thyroid means better energy, mood, metabolism, and overall well-being. As always, consult your healthcare provider before making significant dietary changes, especially if you have an existing thyroid condition.