Staying healthy is crucial in all aspects of our well-being. Being in bad shape not only hits you financially through heavy medical bills but troubles your physical, mental, and emotional life as well. Thyroid is one such disease that affects multiple aspects of a person’s life. As per The Lancet, an estimated 200 million people worldwide are affected by thyroid disease. The most common cause of thyroid is iodine deficiency. Iodine is essential for the production of thyroid hormones. Inadequate iodine may trigger hypothyroidism, while excessive iodine can exacerbate the condition. Getting proper nutrition through food plays a significant role in maintaining our health. Cooking oils are a daily constituent of our diets and shockingly most overlooked too. Choosing the right oil can have a significant impact on our health. Knowing what cooking oils help with the thyroid can go a long way in managing the disease.
Also Read – Cold Pressed Oil Benefits: Health in Every Drop
Understanding the Thyroid Health
The thyroid gland produces thyroid hormones and regulates various bodily functions.
Any imbalance in the production of thyroid hormones affects a person’s physical, mental, and emotional condition.
A.) Thyroid Health – Physical Aspects
- Metabolism – Thyroid hormones play a crucial role in regulating our body’s metabolism. An underactive or overactive thyroid can lead to weight gain or loss.
- Hair, Skin, and Nails – The impact of the thyroid is also majorly seen on the health of hair, skin, and nails.
Thyroid leads to excessive hair fall and dry or brittle hair.
It can cause your skin to become dry or flaky. It makes the nails brittle and slows their growth.
B.) Thyroid Health – Mental Aspects
- Fatigue – Hypothyroidism, also known as underactive thyroid, can lead to fatigue, concentration, and memory problems.
- Anxiety Issues – Hyperthyroidism, also known as overactive thyroid, leads to restlessness, anxiety, and irritable behavior.
C.) Thyroid Health – Emotional Aspects
- Affects Mood – Thyroid is seen to have an impact on the mood of a person too. Hypothyroidism can lead to the feeling of sadness or depression, whereas hyperthyroidism can amplify emotional responses.
- Cognitive Impairment – Both hyper- and hypothyroidism can affect cognitive ability which can include problems in understanding, concentration, and mental clarity.
Thyroid Health – Role of Nutrition
Various scientific evidence has shown that diet is crucial to thyroid health.
Certain micronutrients considered essential for thyroid health include iodine, selenium, zinc, iron, and vitamin D.
Any nutrient deficiency, especially of the above-mentioned micronutrients, can disrupt thyroid functioning. This can make you susceptible to thyroid disorders, and impaired immune system.
Maintaining a well-balanced diet that contains all the macro-nutrients and micro-nutrients is crucial.
What Cooking Oils Help with Thyroid – Role Demystified
Do you know that many dietary oils can negatively affect your thyroid health?
We do not just use these oils in our day-to-day cooking but they are also present in large quantities in commercially prepared items.
Dietary fats and oils play a crucial role in supporting thyroid functions.
The thyroid gland relies on certain fats to produce hormones and carry out its essential functions.
The thyroid function is also closely linked to the intake of fat-soluble vitamins such as vitamins A, D, E, and K.
The intake of fats helps in the absorption of these vitamins in the body, which in turn supports thyroid health.
Inflammation can negatively affect the thyroid function.
Including certain fats in your diet, such as Omega-3 fatty acids, can provide anti-inflammatory benefits.
It is important to note that while fats are necessary for thyroid health, the type and balance of fats matter.
The use of vegetable oils and polyunsaturated oils has devastating effects on thyroid health.
Both saturated and unsaturated fats are necessary, but an excessive intake of polyunsaturated fats, especially in the form of processed vegetable oils, can negatively affect thyroid health.
What Cooking Oils Help with Thyroid
Thyroid cases are on the rise in modern societies. The major culprit is lifestyle changes where the modern diet has tremendously modified.
Let us explore which oils are considered beneficial for thyroid health.
A.) Extra Virgin Olive Oil (EVOO)
The findings from various studies indicate that in animals with normal thyroid function, consuming olive oil or olive leaf extract led to an increase in the active thyroid hormone (T3) and a decrease in the thyroid-stimulating hormone (TSH).
Additionally, in rats with an underactive thyroid, taking extra virgin olive oil (EVOO) orally improved TSH levels and reduced oxidative stress in the thyroid gland.
These observations suggest that EVOO may have a potential role in supporting thyroid health, especially in conditions where thyroid function is compromised.
The above studies suggest that incorporating EVOO into the diet may have positive effects on thyroid function.
EVOO has a smoke point of around 190-207 degrees C, which makes it suitable for most cooking methods.
B.) Coconut Oil
Coconut oil is a type of fat that mainly contains something called medium-chain fatty acids or MCTs.
These MCTs can boost metabolism and help with weight loss.
Using coconut oil might also raise body temperature and increase metabolism, which is good for people with low thyroid function.
C.) Avocado Oil
Avocado oil is high in monounsaturated fats and several other vitamins and minerals such as vitamins E, K, C, B, potassium, and copper.
Avocados are rich in magnesium and selenium, and both are essential for proper thyroid functioning.
The deficiency of both magnesium and selenium can lead to various thyroid disorders.
Research suggests that the above nutrients are linked to better thyroid health.
One study found that including avocados leads to a better overall diet, getting more nutrients, and having a lower chance of metabolic issues.
Another study has hinted that including avocados might reduce the risk of hypothyroidism.
D.) Flaxseed Oil
Research has shown that flaxseed is a rich source of omega-3 fatty acids, ALA, lignans, and fiber.
These substances are beneficial for the health of humans because they have anti-inflammatory effects, can act as antioxidants, and help control fats in the body.
Due to the above properties, flaxseed oil is also seen to be beneficial in the thyroid.
Flaxseed oil helps support healthy hormone balance and thyroid function.
E.) Fish Oil
Fish Oil is known to be rich in Omega-3 fatty acids, especially DHA and EHA.
The benefits of including fish oil for the thyroid come from its anti-inflammatory, immune system regulating, thyroid hormones improvement, and lipid regulating properties.
Inflammation is known to deteriorate the thyroid condition. By reducing inflammation, fish oil supports overall thyroid health.
In conditions where the immune system attacks the thyroid, like Hashimoto’s or Graves’ disease, fish oil can be helpful. It may calm down the immune system and reduce inflammation in the thyroid gland.
Some studies suggest that omega-3 fatty acids may positively influence thyroid hormone function.
Fish oil can help your thyroid indirectly by supporting healthy fat levels.
Fish oil can lower triglycerides and improve cholesterol levels, benefiting your overall thyroid health.
F.) Sesame Oil
As per an article published in SpringerLink, sesame is a powerful substance that slows down the rapid growth of thyroid cancer cells.
You can look at the sesame as a “cell traffic controller”, that keeps the thyroid cancer cells from growing too quickly. This helps in dealing with thyroid cancer.
Including sesame oil in your diet can be helpful for the health of your thyroid as it has an essential nutrient called selenium.
Selenium can be helpful in the recovery of an underactive hypothyroid or Hashimoto’s Thyroiditis.
So, taking sesame oil is about giving an extra push to the thyroid to get back to its normal state.
Sesame oil also contains other minerals such as potassium, phosphorus, magnesium, zinc, iron, sodium, and manganese.
What Cooking Oils Should Be Avoided in Thyroid
Various research has proved that eating a balanced diet is crucial in maintaining the proper functioning of the thyroid gland.
It is generally recommended to include oils that are heart-healthy and have anti-inflammatory properties.
However, keep certain points in mind when choosing an oil for cooking:
- Avoid partially hydrogenated oils as they contain trans fats. Trans fats should be avoided as they can cause inflammation and have adverse cardiovascular effects.
- Limit the intake of saturated fats found in sources like palm oil and animal fats.
- Always check for the nutritional quality of any oil before buying it. Some highly processed vegetable oils may contain additives. Also, the high refining process leads to the loss of essential nutrients.
Also Read – Disadvantages of Cold Pressed Oil: The Down Side of Story
Tips to Keep Thyroid Health in Check
You will find the following guidelines helpful in taking care of your thyroid health:
1.) Follow Mediterranean Diet (MD)
- The Mediterranean diet (MD) emphasizes the consumption of more fruits, vegetables, legumes, nuts, fish, complex carbohydrates, and extra virgin olive oil (EVOO).
- MD highlights the importance of exercising moderation in the intake of alcohol, especially red wine, during meals.
- MD stresses the limited intake of processed meats, red meat, and sugar.
2.) Goitrogenic Foods and Thyroid Disruption
- Cruciferous veggies such as cauliflower, cabbage, kale, kohlrabi, watercress, Bok choy, and Brussels sprouts contain goitrin which can disrupt your thyroid function. Avoid eating them raw and in high doses.
- Goitrogens are also found in soy products and these can affect the thyroid.
- Pearl millet, which is a type of grain similar to soy, can also impact the thyroid gland. Even if you’re getting enough iodine in your diet, eating millet can still affect how your thyroid works. So, if you have a thyroid problem, it’s something to be mindful of in your diet.
3.) Include these Beneficial Elements
- The proper functioning of the thyroid gland benefits from selenium and zinc. Include foods rich in selenium and zinc such as Brazil nuts, seafood (oily fish), meat, sunflower seeds, whole grains, eggs, dairy products, and legumes in your diet.
- Vitamin D and calcium also play important role in managing the thyroid health.
- Fresh and unprocessed red meats are a good source of zinc, iron, and selenium.
- Multivitamin fruit juice may contribute to thyroid health, addressing potential vitamin deficiencies.
- Eating whole grains with fiber can help your gut health and may lower the risk of thyroid issues.
- Adequate iodine intake is important for thyroid function, but both low and excessive intake can have negative effects.
- The thyroid enzyme called TPO relies on crucial iron found in meat, fish, and dark green veggies.
4.) Plant Oils
- Include cold-pressed pumpkin seed oil, sunflower oil, and extra virgin olive oil (EVOO) as they help in the reduction of inflammation.
- Olive oil, in particular, may support the thyroid by having anti-inflammatory and immune-regulating effects.
Takeaway Message
In conclusion, choosing the right cooking oil can play a very crucial role in supporting your thyroid health.
Discovering what cooking oils help with the thyroid is essential for maintaining a healthy diet.
Wondering what cooking oils help with thyroid health? Opt for options known for their anti-inflammatory properties to promote overall well-being.
Choose oils with minimal processing.
Remember that moderation is key and always choose a well-balanced, diverse, and nutritious diet for your well-being.
Consult with a healthcare professional or a registered dietitian to obtain a personalized thyroid-friendly diet.
Disclaimer: The views expressed in this article should not be considered as a substitute for a physician’s advice. Please consult your treating physician for more details.
Readings & References
- https://coconutoil.co.nz/PDF/Your_Thyroid_and_Coconut_Oil.pdf
- https://www.thelancet.com/journals/landia/article/PIIS2213-8587(13)70166-9/fulltext#:~:text=Thyroid%20diseases%20affect%20an%20estimated,the%20production%20of%20thyroid%20hormones.
- https://journals.lww.com/trap/fulltext/2020/17030/role_of_dietary_factors_in_thyroid_disorders_.3.aspx#:~:text=The%20evidence%20is%20strongest%20for,synthesis%20are%20iron%20and%20zinc.
- https://pubmed.ncbi.nlm.nih.gov/33561976/
- https://www.themediterraneandish.com/cooking-with-olive-oil/#:~:text=Even%20though%20olive%20oil%20has,the%20flavor%20compounds%20will%20evaporate.
- https://theavolution.com.au/blog/avocado-and-thyroid-health/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/
- https://www.healthifyme.com/blog/flaxseed-for-thyroid/#:~:text=Flaxseed%20is%20beneficial%20for%20individuals,is%20also%20high%20in%20lignans.
- https://link.springer.com/article/10.1007/s12257-019-0151-1
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10345702/
- https://www.mdpi.com/2072-6643/14/19/4130
- https://www.health.com/thyroid-health-7498428
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282437/
Very good n infòrmative article on cooking oils help with thyroid.👍
Thanks for your comment.