The thyroid gland, located in the neck, plays a critical role in regulating metabolism and energy. Maintaining thyroid health is crucial, and a balanced diet can support proper thyroid function. For those following an Indian diet, here are some nutritional tips on what to eat and what to avoid for better thyroid health. 

What to Eat for a Healthy Thyroid? 

1. Iodine-Rich Foods Iodine is essential for thyroid hormone production. Sources include: 
   • Seafood: Mackerel, sardines, tuna. 
   • Iodized Salt: A common addition to cooking. 
2. Selenium-Rich Foods Selenium helps convert thyroid hormones into their active form. Foods rich in selenium include: 
   • Sunflower seeds, cashews, and fish (such as sardines). 
   • Whole grains like finger millet (ragi) and quinoa. 
3. Zinc-Rich Foods Zinc supports thyroid function and hormone production. Include: 
   • Legumes: Lentils, chickpeas, and beans. 
   • Nuts: Almonds, walnuts, and millets like foxtail millet. 
4. Fruits and Vegetables Nutrient-rich fruits and vegetables support thyroid health: 
   • Leafy greens: Spinach and moringa leaves. 
   • Fruits: Papaya, guava, and oranges. 
5. Healthy Fats Healthy fats help thyroid hormone production: 
   • Coconut and ghee for cooking. 
   • Olive oil for dressings. 

What to Avoid for Better Thyroid Health? 

1. Soy Products Soy contains phytoestrogens, which can interfere with thyroid function. Limit: 

• Tofu, soy milk, and tempeh. 

1. Goitrogens in Raw Cruciferous Vegetables Raw cruciferous vegetables can hinder iodine uptake. Cook these vegetables to reduce the effect: 
   • Cabbage, cauliflower, and broccoli. 
2. Refined Carbs and Sugary Foods Excess refined sugars and processed carbs can increase inflammation. Limit: 
   • White rice, sweets like payasam and barfi, and bakery products. 
3. Gluten for people with autoimmune thyroid disease, gluten may exacerbate symptoms. Avoid: 
   • Wheat-based foods like roti, paratha, and naan. 
4. Processed Foods and Trans Fats Trans fats increase inflammation and worsen thyroid problems. Avoid: 
   • Packaged snacks, fried foods, and margarine. 

Lifestyle Tips for Supporting Thyroid Health 

• Stay Hydrated: Drink enough water throughout the day to support metabolism. 
• Manage Stress: Practices like yoga and meditation help reduce stress, benefiting thyroid function. 
• Exercise Regularly: Walking, yoga, or cycling can help regulate metabolism and improve thyroid health. 

Conclusion 

A thyroid-friendly diet, tailored to local food habits, can significantly support thyroid health. Include iodine-rich seafood, selenium from nuts, and zinc from legumes. Avoid processed foods, excessive soy, and gluten to maintain thyroid function. Consult a healthcare provider for personalized advice on thyroid management, and remember that a healthy thyroid supports overall well-being.