Are Hazelnuts Good for Your Thyroid?
Hazelnuts are a nutritious food that may offer benefits for thyroid health. Here's a detailed look at the research on hazelnuts and thyroid function.
An Introduction to Hypothyroidism
Hypothyroidism is a condition where the thyroid gland does not produce enough thyroid hormones. This can cause a variety of symptoms like fatigue, weight gain, hair loss, and feeling cold. Hypothyroidism affects about 4.6% of the US population.
There are a few different causes of hypothyroidism. Hashimoto's thyroiditis, an autoimmune disease, is the most common cause in the United States. Treatment typically involves taking a synthetic thyroid hormone medication like levothyroxine to replace the hormones that your thyroid can no longer make.
In addition to medication, lifestyle factors like diet play an important role in managing hypothyroidism. Eating the right foods can help reduce symptoms and improve thyroid function.
Nutrition Profile of Hazelnuts
Hazelnuts, also known as filberts, are nutritious tree nuts that originate from the hazel tree. Here is an overview of the nutrition found in 1 ounce (28 grams) of hazelnuts:
- Calories: 176
- Protein: 4 grams
- Carbs: 5 grams
- Fiber: 3 grams
- Fat: 17 grams
- Vitamin E: 25% of the RDI
- Manganese: 106% of the RDI
- Copper: 24% of the RDI
- Magnesium: 12% of the RDI
- Phosphorus: 12% of the RDI
As you can see, hazelnuts are high in healthy fats like monounsaturated and polyunsaturated fats. They also contain a variety of vitamins and minerals like vitamin E, manganese, and copper.
Benefits of Hazelnuts for Thyroid Health
Let's take a closer look at some of the ways hazelnuts may benefit thyroid health:
1. High in Selenium
Hazelnuts are a good source of selenium, providing about 13% of the RDI in just 1 ounce. Selenium is a mineral that plays a key role in thyroid function.
Your thyroid contains the highest amount of selenium per gram of tissue in the whole body. Selenium acts as an antioxidant in thyroid cells to reduce inflammation and protect the thyroid from damage.
Getting enough selenium from your diet is important for proper thyroid hormone metabolism. Selenium deficiency has been linked to a higher risk of developing thyroid problems.
2. Contains Tyrosine
Hazelnuts contain an amino acid called tyrosine. Tyrosine serves as a building block for producing thyroid hormones. Consuming foods high in tyrosine, like hazelnuts, helps ensure you get adequate amounts from your diet.
3. High in Healthy Fats
A diet higher in healthy fats may help manage weight and inflammation in people with hypothyroidism. Hazelnuts are a rich source of monounsaturated fatty acids like oleic acid, which have been shown to have anti-inflammatory effects in the body.
The high fat content of hazelnuts can also help you feel full and satisfied after eating them. This is beneficial since hypothyroidism can slow metabolism, making weight management more difficult.
4. May Improve Cholesterol Levels
Hypothyroidism often causes high cholesterol. The healthy fats in hazelnuts may help improve cholesterol levels.
Research shows that consuming hazelnuts and hazelnut oil may lower total and LDL cholesterol while increasing HDL, the “good” cholesterol. Improving cholesterol levels is important to reduce the risk of heart disease.
Are There Any Downsides to Eating Hazelnuts?
Hazelnuts are generally safe for most people in moderate amounts. However, there are a couple things to be mindful of:
- Allergies: Tree nuts like hazelnuts are common allergens. If you have a tree nut allergy, you should avoid consuming hazelnuts.
- Phytic Acid: Hazelnuts contain phytic acid, which may reduce absorption of certain minerals. This likely isn't a major concern if you eat a varied, nutrient-rich diet.
Tips for Adding Hazelnuts to Your Diet
Here are some tips for incorporating hazelnuts into your hypothyroidism diet:
- Try hazelnut butter instead of peanut or almond butter for a nutritious snack.
- Add chopped hazelnuts to yogurt, oatmeal, or salads for extra crunch.
- Use ground hazelnuts as a gluten-free, nutrient-dense flour alternative in baked goods.
- Make your own trail mix with hazelnuts, nuts, seeds, and dried fruit.
- Blend hazelnuts with dates to make healthy no-bake energy bites.
- Stir hazelnut oil into dressings, sauces, and marinades.
- Swap hazelnut milk for cow's milk as a delicious plant-based milk alternative.
The Bottom Line
Hazelnuts are a tasty thyroid-friendly food to add to your diet. They are high in nutrients like healthy fats, selenium, and tyrosine that support thyroid function. Hazelnuts may help manage symptoms, improve cholesterol levels, and reduce inflammation.
Enjoy hazelnuts in moderation as part of an overall balanced diet. As with any change to your diet, talk to your healthcare provider to make sure hazelnuts are a safe and appropriate choice for your individual health needs.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment