Are Sardines Good for Hypothyroidism? (Expert Answer)

Short Answer: Sardines are good for hypothyroidism. Because they have omega-3 fatty acids, calcium, iron, vitamin D, and selenium, which can all benefit thyroid health and function.

Hypothyroidism is a condition that affects your thyroid gland, which is located in the front of your neck.

In hypothyroidism, your body does not produce enough thyroid hormones, which regulate your metabolism, growth, and development.

This can lead to various health problems, such as fatigue, weight gain, high cholesterol, depression, and infertility.

One of the key factors in managing hypothyroidism is diet.

What you consume can affect your thyroid function, which can impact your hypothyroidism symptoms and overall health.

To effectively manage hypothyroidism, you should consume iodine-rich foods like seaweed, dairy, and eggs, and avoid goitrogenic foods like soy, cruciferous vegetables, and peanuts, which can interfere with thyroid hormone production.

Now, sardines are small, oily fish that are often eaten canned or grilled.

People usually eat them as a snack, a sandwich filling, or a salad topping.

Sardines are good for hypothyroidism because they contain omega-3 fatty acids, calcium, iron, vitamin D, and selenium, which are all beneficial for thyroid health.

Omega-3 fatty acids can reduce inflammation and improve mood, calcium and vitamin D can support bone health, iron can prevent anemia, and selenium can enhance thyroid hormone synthesis and metabolism.

Sardines are also low in mercury, which can be harmful for the thyroid.

One serving of canned sardines in oil (5 small fish) can give you 191 calories, 22.6 grams of protein, 10.5 grams of fat (of which 1.4 grams are saturated), 0 grams of carbohydrates, 1.75 milligrams of iron (10% of your daily needs), 229 milligrams of calcium (23% of your daily needs), 0.6 micrograms of vitamin D (3% of your daily needs), and 6.3 micrograms of selenium (9% of your daily needs).

Omega-3 fatty acids can positively affect hypothyroidism by reducing inflammation, improving mood, and lowering the risk of heart disease.

Calcium and vitamin D can positively affect hypothyroidism by supporting bone health and preventing osteoporosis, which can be more common in people with low thyroid function.

Iron can positively affect hypothyroidism by preventing anemia, which can cause fatigue, weakness, and pale skin.

Selenium can positively affect hypothyroidism by enhancing thyroid hormone synthesis and metabolism, and protecting the thyroid from oxidative stress.

Furthermore, sardines are a type of seafood, and seafood is good for hypothyroidism.

Because, seafood is a natural source of iodine, which is essential for thyroid hormone production.

Iodine deficiency is one of the main causes of hypothyroidism worldwide.

You can eat one to two servings of sardines per week safely.

More than that can cause excess iodine intake, which can also impair thyroid function and cause symptoms such as palpitations, anxiety, and skin problems.

Also, you shouldn’t eat sardines if you have a fish allergy or gout to prevent an allergic reaction or a gout attack.

Because, sardines contain proteins that can trigger an immune response in some people, and purines that can increase uric acid levels in the blood and cause inflammation and pain in the joints.

You can buy fresh sardines in your local market or can order them online.

Always choose sardines that are firm, shiny, and have clear eyes.

Because, these are signs of freshness and quality.

You can store them in the refrigerator for up to two days or in the freezer for up to two months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing hypothyroidism effectively.

I always recommend my hypothyroidism patients to follow a hypothyroidism-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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