4 Essential Minerals for Thyroid Health

Nutritional deficiency is one of the most common causes of hypothyroidism. Ensuring you get the 4 essential minerals for thyroid health is critical because the thyroid requires specific nutrients to function properly.

The 4 Essential Minerals for Thyroid Health: Iodine, Selenium, Zinc, and Iron

Iodine is the most important because the thyroid hormones are made from iodine. Iodine is found in Kelp, Spirulina, Yogurt, Milk, Whole Eggs, and Strawberries. 1 cup of yogurt, or milk contains 50% of the RDA for iodine. 1 egg or 1 cup of strawberries contain 15-25% of the RDA for iodine.

Selenium is an important nutrient for thyroid health. Selenium can be found inBrazil Nuts, Crimini Mushrooms, Cod, Halibut, Snapper, Tuna, Salmon, Sardines, Blackstrap Molasses, and Garlic. 2 or 3 Brazil nuts contain the RDA for most adults. 4 ounces of fish contain 75% of the RDA. While blackstrap molasses and garlic contain 3-5% of the RDA.

Zinc is essential in thyroid health as it a cofactor in the synthesis of 5 deiodinase which converts T4 (the inactive form of thyroid hormone) to T3 (the active form). Zinc can be found in Calf’s Liver, Beef Tenderloin, Lamb, Venison, Sesame Seeds, Pumpkin Seeds, Turkey, Spinach, Green Peas, Shrimp, Asparagus, Collards, Swiss Chard and Broccoli. 4 ounces of calf’s liver contains 75% of the RDA, beef tenderloin contains 40%, lamb contains 30% and venison contains 20% of the RDA. ¼ cup of pumpkin and sesame seeds contain 17% of the RDA while 1 cup of spinach, chard, collards and broccoli contain 5-10%. Finally 1 cup of green peas contain 12% of the RDA.

Iron can be found in Lentils, Spinach, Kidney Beans, Pumpkin and Sesame Seeds, Beets, Summer Squash, Shiitake Mushrooms, Kelp, Mustard Greens, Swiss Chard, Beans, Quinoa, Thyme, Dill ,Cumin, Basil, Oregano, and Cinnamon. 1 cup of spinach or lentils contains 35% of the RDA and 1 cup of beans contain 25% of the RDA.

Including the 4 essential minerals for thyroid health in your daily diet can help maintain proper TSH, T4, and T3 levels and support overall thyroid function. 

For more tips on thyroid testing and understanding your hormone levels, check out our guide on Is TSH Enough to Test Thyroid Health? which explains how TSH alone may not give a complete picture of thyroid function.