Expert Advice

Acella Pharmaceuticals is partnering with Heather Procknal, NBC-HWC-CHC, to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals.

Disclaimer: The information provided is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you believe you need medical treatment and before beginning any exercise, fitness, diet or nutrition routine. Acella Pharmaceuticals does not endorse, promote or sponsor any products or brands mentioned in this article. The views expressed are those of the author.

As a national board-certified health and wellness coach, I see firsthand how diet plays a vital role in thyroid health. Your thyroid is a powerhouse gland that influences everything from metabolism to energy levels. Whether you have hypothyroidism and/or have been diagnosed with Hashimoto's disease, or just want to improve your overall wellness, incorporating protein- rich food supports a number of bodily processes.

Why Protein is Crucial for Wellness

Incorporating protein-rich foods helps build and repair tissues and supports enzyme and hormone production.^1,2 Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with healthy protein foods.² Our bodies require protein to function effectively, and the thyroid needs it to produce hormones.²

Animal-Based Protein Sources

Here are some great options for incorporating animal-based proteins into your diet.

• Lean Meats. Chicken and turkey are excellent sources of lean protein that provide essential amino acids that aid in hormone production. Grass-fed beef is also a good choice, as it contains higher levels of omega-3 fatty acids and less inflammation-triggering omega-6s.^3,4
• Seafood and Fish. Salmon, tuna, and sardines are rich in protein and omega-3 fatty acids, which help reduce inflammation. Shellfish such as shrimp and oysters are good also good sources of proteins and nutrients that support thyroid hormone production.
• Eggs. Eggs, especially the yolks, contain iodine, selenium, and choline, important nutrients that help support thyroid function.¹ These “Everything-But-The-Bagel Hard-Boiled Eggs” are one of my favorite quick and easy healthy snacks. https://npthyroid.com/tipsresource/food- for-hypothyroidism-satisfying-snacks-to-boost-mental-clarity/

Plant-Based Protein Sources

Do you prefer protein from plant-based sources? Here are some options to consider.

• Lentils and Beans. Lentils and beans are fantastic plant-based protein sources that also provide iron and fiber, both of which support energy levels and digestion. How can you incorporate more beans into your diet? Try this amazing fresh three-bean salad! https:// npthyroid.com/tipsresource/5-essential-thyroid-supporting-ingredients-with-recipes/#beans
• Nuts and Seeds. Flaxseeds and chia seeds are loaded with omega-3 fatty acids, fiber, and antioxidants that support overall wellness. This chia seed pudding is one of my favorite recipes: https://npthyroid.com/tipsresource/food-for-hypothyroidism-satisfying-snacks-to- boost-mental-clarity/. Almonds, walnuts and peanuts are also good plant-based sources of protein.
• Tofu and Tempeh. Soy-based foods such as tofu and tempeh provide high-quality protein, but there’s some debate over soy’s impact on thyroid function. Talk to your healthcare provider to determine if soy-based foods are right for you.
• High-Protein Vegetables. Vegetables can be a great source of protein. Spinach, broccoli, Brussels sprouts, asparagus, and peas are packed with plant-based protein, fiber, and essential nutrients. Shake up your salad game and try a few of these delicious salad recipes: https://npthyroid.com/tipsresource/thyroid-friendly-summer-salads/

Other Protein Sources

• Dairy. Greek yogurt and cottage cheese are excellent sources of protein, probiotics, and iodine. Probiotics help support gut health. Greek yogurt sprinkled with a few chia seeds and fresh blueberries is a go-to when I want a quick and easy breakfast.
• Bone Broth. Bone broth is rich in collagen, amino acids, and minerals that support gut health and reduce inflammation. Try sipping on a rich bone broth during the cold winter months, or put it in your soup for an added nutritional punch!

Tips to Add More Protein to Your Diet

• Start your day with eggs or a high-protein smoothie.
• Snack on Greek yogurt, nuts, or cottage cheese.
• Include lean meats or fish in your meals.
• Add beans, lentils, tofu, and high-protein vegetables to salads and soups.

A protein-rich diet is essential for maintaining overall wellness. Whether you prefer animal- based or plant-based options, choosing nutrient-dense, whole-food protein sources can help keep your thyroid happy and your energy levels high. Like most things, it is important to not go overboard on protein intake. You should work with your healthcare provider or accredited nutrition expert to determine the right amount of protein for your unique situation.

REFERENCE: 1. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019;11(5):1136. Published 2019 May 22. doi:10.3390/nu11051136. 2. Harvard T.H. Chan School of Public Health. Protein. The Nutrition Source. Published online 2024. Accessed February 12, 2025. https://nutritionsource.hsph.harvard.edu/ what-should-you-eat/protein. 3. Krusinski L, Maciel ICF, van Vliet S, et al. Measuring the Phytochemical Richness of Meat: Effects of Grass/Grain Finishing Systems and Grapeseed Extract Supplementation on the Fatty Acid and Phytochemical Content of Beef. Foods. 2023;12(19):3547. Published 2023 Sep 24. doi:10.3390/foods12193547. 4. Nogoy KMC, Sun B, Shin S, et al. Fatty Acid Composition of Grain- and Grass-Fed Beef and Their Nutritional Value and Health Implication. Food Sci Anim Resour. 2022;42(1):18-33. doi:10.5851/kosfa.2021.e73.

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