Nutrient Depletions are common among individuals that have thyroid issues. It is important to make sure you are optimizing these nutrients for proper thyroid health.
Antioxidants are just that: they fight (anti) oxidation.
The chemical process of oxidation is like rusting metal. A molecule loses electrons and creates the infamous free radicals. Oxidation is also the reason why apples, bananas, and avocados go brown when the skin is broken, and they’re exposed to air – they’re getting oxidized.
Free radicals in the body cause inflammation and can contribute to diseases like cancers, diabetes, and heart disease (to name a few). So, the antidote to oxidation is the antioxidant. Vitamins like vitamins A, C, and E, and minerals selenium and manganese are examples of antioxidants. So are other compounds in foods like carotenoids and phenols. These compounds sacrifice their electrons to stop the oxidation process; this why squirting some lemon juice on your sliced apples, bananas and avocados slows down the browning process.
But don’t think that all oxidation in the body is bad. It’s not. Your body naturally oxidizes compounds all the time when it’s doing healthy things like metabolizing nutrients or exercising.
As with many things in life and health, the key is maintaining a good balance. In this case, as the balance between oxidation and antioxidation.
We can throw off that balance with exposure to too much alcohol, smoking, or environmental pollutants. Even over-exercising or too much sun exposure can create too much oxidation.
The best sources of antioxidants to combat this effect are nutritious whole foods, like colourful fresh produce, e.g., blueberries, purple cabbage, etc. In fact, the more colourful and darker the plant is, the higher levels of antioxidants it usually has. Chemicals that give the plants their deep colors are often the antioxidants themselves.
Thyroid damage may occur every time iodine is processed by the thyroid due to hydrogen peroxide, if there are not enough antioxidants present.
Antioxidants in food
Here is a list of some antioxidants and the foods they’re found in:
- Vitamin A – Found in liver, dark leafy greens (e.g., kale), orange fruits and veggies (e.g., mangoes, carrots & squashes)
- Vitamin C – Found in bell peppers, citrus, berries, and leafy greens
- Vitamin E – Found in leafy greens, nuts (e.g., walnuts), and seeds (e.g., sunflowers)
- Carotenoids (e.g., beta-carotene, lycopene, etc.) – Found in tomatoes, carrots, squash, sweet potatoes, and salmon
- Phenols – Found in green tea, black tea, coffee, cocoa, red wine, and berries
Blueberries are probably one of the most studied antioxidant foods. They contain a range of phytochemical (i.e., plant chemical) compounds and are very high in anthocyanins (the blue-colored compound).
The antioxidant capacity can be measured in a laboratory; this is called the “oxygen radical absorption capacity,” or “ORAC.” And blueberries have one of the highest ORAC levels.
FUN FACT: Some studies estimate that the highest source of antioxidants in the average American is not from berries, it’s from coffee! Can you imagine how much healthier people can be if they added a few more servings of antioxidant-rich fruits and vegetables to their days?
Antioxidant Foods vs. Supplements
Most individuals with thyroid issues have nutrient depletions. Therefore, supplementation is often necessary to get optimal therapeutic doses of antioxidants.
For example, the recommended amount of selenium per day is 200-400 mcg. It is hard to get that amount from food.
It is important to note that you should be careful to not overdose on supplements, as well. Too much of any individual antioxidant, like when overdoing supplements, can be harmful. Too much vitamin A is linked to increased risk of hip fractures and prostate cancer. Too much beta-carotene increases the risk of lung cancer in smokers. Too much vitamin E increases the risk of prostate cancer, lung infections, heart failure, and even death.
A Functional Medicine practitioner, such as myself, can help you to balance your diet and get the proper doses of supplementation that you need to help you reverse your thyroid condition.
Conclusion
There are antioxidant vitamins (A, C & E) and other antioxidants like selenium, manganese, carotenoids and polyphenols. They’re highest in colorful fruits and vegetables, nuts and seeds, some meats, tea, coffee, and cocoa.
You need a diet full of nutrient-dense antioxidant-rich whole foods with supplements.
Which antioxidant-rich foods and drinks are your favorites? Let me know in the comments below.
Recipe (Antioxidant-rich): Blueberry Smoothie
Serves 2
1 handful baby spinach leaves
1 cup blueberries, fresh or frozen
1 banana
1 cup unsweetened almond milk
1 dash cinnamon
Directions
Place all ingredients in a blender. Blend until smooth.
Serve & enjoy!
Tip: Use any greens you have on hand in place of the spinach, if you wish.
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