Nutritional guidelines for Hypothyroidism�

Which grains to have?

• Have whole grains like
• wheat,
• jowar,
• bajra,
• ragi, oats,
• dalya,
• rajgira
• barley,
• quinoa,
• brown rice.

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Which to avoid?

• Avoid refined grainslike
• whiterice,
• corn,
• rawa,
• sama,
• sabudana
• maida items like biscuits, cookies, bread, naan, kulcha, noodles, pasta etc.

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What about soyabean?

• Avoid soyabean and soya products such as
• tofu,
• soya chunks,
• soy milk,
• soy flour,
• soyabean oil,
• soy sauce,
• soy nuts,
• soy cookies,
• soya protein supplements,
• soya bread etc.

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Which vegetables to avoid?

• Avoid raw form of vegetables like
• cabbage,
• cauliflower,
• broccoli,
• Sarso,
• kale,
• turnips.
• Can have above vegetables cooked or steamed

How about water?�

• Take enough water throughout the day.
• All chemical reactions in our body needs water molecule.
• In the absence of which, no reactions takes place and that causes drop in metabolism.
• Have copper vessel water first in morning as copper requirement is more in hypothyroidism.

How about minerals ?

• Following minerals are required for the production of the thyroid hormone, hence one should consume it through food.
• Take selenium rich foods like oats, brownrice, beans, sunflower seeds, mushrooms, brazil nuts,non veg foods like fish, meat etc.
• Zinc is required for manufacture of thyroid hormone. Hence consume foods rich in zinc like seeds like pumpkin, sesame , nuts, legumes, dairy products, eggs, shellfish etc.
• Iron rich food like greenleafy vegetables, tomatoes, carrots, beetroot, beans, fruits like apple, prunes, berries, pomegranate etc.
• Calcium is needed to maintain bone health.

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Vitamins important for thyroid

• Following vitamins are needed for the production of thyroid hormone.
• Take vitamin A rich foods like carrots, papaya, apricots, muskmelons, red bell peppers etc.
• Vitamin D should be taken from sunlight. If needed more one should supplement.
• B- vitamins: B12, B6 and Folic acid are required.
• Vitamin E and Vitamin C is needed as antioxidant to protect thyroid gland.

How to increase metabolism?

Include all three different types of exercises as per your schedule:

• Cardio training where you can walk, run, jog, swim, dance, aerobics, Zumba, circuit training, functional training, HIIT etc
• Weight training to improve lean body mass and reduce fat percentage.
• Traditional yoga to improve thyroid gland function.

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Thank you !!

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