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January 7, 2024 By Unnati Chheda 2 Comments

Are Cruciferous Vegetables Bad For Thyroid?

cruciferous vegetables

Vegetables have always been considered healthy and they can be consumed by everyone. As vegetables are loaded with vitamins, minerals, antioxidants, fiber and the best part is they are low in calories as well, we assume that we can eat liberal amounts of this food group. But, have we ever thought that any of these vegetables can interfere or play around with our hormones as well? Yes, they do! Let’s talk about Cruciferous vegetables and how it impacts thyroid function. 

What Is Thyroid & How Does It Affect Our Health?

Thyroid hormones carry out a large number of functions in our body, like maintaining body temperature, regulating other body organs like the brain, heart and muscles as well as body metabolism which in turn regulates our body weight. The most common disorders related to the thyroid gland are hypothyroidism and hyperthyroidism.

  • Hypothyroidism: is a condition in which the thyroid gland is unable to produce a sufficient amount of thyroid hormones. One of the reasons for hypothyroidism is iodine deficiency. Iodine is required for synthesis of thyroid hormones, thus its deficiency can cause hypothyroidism. Lack of thyroid hormones leads to weight gain, feeling lethargic, constipation, hair loss, impaired memory and sensitivity to cold.
  • Hyperthyroidism: is a condition in which there is increased production and release of thyroid hormones. Excess of thyroid hormones leads to weight loss, restlessness, irritability, hair fall, muscle weakness and intolerance to heat.

How Do Cruciferous Vegetables Affect Thyroid? 

Cruciferous, also known as Brassica vegetables, come from the plant family known as Cruciferae or Brassicaceae. Most commonly consumed cruciferous vegetables include  broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, turnips, bok choy, Chinese cabbage, radish, watercress, rutabagas, spinach and lettuce. These nutrient packed vegetables are loaded with Vitamin A, Vitamin C, Vitamin K and they are also good sources of antioxidants and fiber. These vegetables are beneficial for weight loss, fighting cancers and reducing inflammation. But, when we talk about thyroid, it has a negative role to play with respect to hypothyroidism.

Goitrogens are naturally occurring chemicals found in cruciferous vegetables when consumed in raw form. They are healthy and vitamin rich. But, if you have a thyroid condition, you should be aware of it. Goitrogens in cruciferous vegetables interfere with thyroid function by reducing the body’s ability to use iodine. As discussed earlier, our body needs iodine for production of thyroid hormones, hence, iodine deficiency can lead to hypothyroidism. Consumption of cruciferous vegetables increases the symptoms of hypothyroidism and people suffering from this condition should  avoid consuming cruciferous vegetables.

But, in the case of hyperthyroidism, they have a positive role to play by inhibiting the production of thyroid hormone and keeping it in check. So people suffering from hyperthyroidism can consume cruciferous vegetables without restrictions.

You Can Still Enjoy Them With Small Adjustments 

Or we can say we can minimise the negative effects of cruciferous vegetables and even people suffering from hypothyroidism can consume them in moderation. Just follow these simple tips:

  • Cooking cruciferous vegetables, instead of consuming them raw, helps in reducing the levels of goitrogens. Cooking methods like steaming, blanching and fermenting can be used.
  • Increasing iodine intake by adding iodine-rich sources like seafood, eggs, dairy products and iodized salt (less than half a teaspoon of iodized salt can fulfill our daily iodine requirement).
  • Increasing selenium intake as selenium helps in removing free radicals generated in the thyroid gland, preventing any damage to the thyroid gland. Some of the selenium-rich sources include brazil nuts, fish, meat, sunflower seeds, tofu, baked beans, portobello mushrooms, whole grain pasta and cheese.

Please Note: Even after having cooked goitrogens in the diet, if it gets difficult to balance your thyroid condition, you may have to cut out cruciferous vegetables from your diet. It is  better to consult your doctor, nutritionist or dietitian to make sure your diet is well balanced. Apart from avoiding cruciferous vegetables, maintaining an active lifestyle, a protein and fiber rich diet will help us boost metabolism and shed down extra weight gained due to hypothyroidism.

We hope this article was informative and helps you. To know more about how to manage thyroid issues with lifestyle changes, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

July 11, 2018 By Trupti Hingad 2 Comments

11 Top Testosterone boosting foods for men

testostorone rich foods

Have you been working out hard in the gym with no results? Have you wondered what could be the reason? We are all aware that workout does a lot of good to our body. A regular workout does everything from increasing your odds of living longer to supporting your memory function and for men, a good workout can also boost your testosterone.

While testosterone is the primary sex hormone in men, it is also responsible for everything from muscle development to hair growth to mood regulation to sex drive. So yeah, it’s pretty important when it comes to your health and well-being.

But, at times despite the work out the testosterone levels could be low and hence the desired results from the workout is not visible. But, there is nothing to worry. One can increase their testosterone levels naturally by eating the right foods.

Here is a list of testosterone boosting foods

  1. Brazil Nuts: This tree nut is an excellent natural source of the mineral selenium and a great testosterone booster. The high selenium content is mainly responsible for Brazil nuts positive benefit on T levels. Brazil nuts also have a good ratio of fats. These nuts contain zinc, amino acid Arginine and fatty acids which are needed to make hormone testosterone. Arginine is a precursor to nitric oxide, important for vasodilatation and known to increasing testicular blood flow for better hormone production. Brazil nuts are packed with the most bio-active form of Arginine. Just have 3-6nuts per day and boost your T levels.
  2. Beans: Are rich source of fibre, protein and zinc. Beans pack a bigger shot of zinc than any other member of the veg family. Add it to a food that’s high in protein and fibre\ and low in fat, and you have a winning combo. You can opt for baked beans, lima beans, navy beans, and kidney beans –All are good choices.
  3. Eggs: Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Start your day with three or four eggs or egg whites cooked in olive oil coconut oil. You can also opt for boiled eggs too.
  4. Cruciferous Veggies: Elevated oestrogens levels lead to fat accumulation and can interfere with muscle growth. Broccoli, cauliflower, cabbage may help a man’s body excrete excess oestrogens and increase the amount of testosterone available to cells. Indole-3-carbinol, a compound found in cruciferous vegetables, may increase the excretion of estradiol (one oestrogen hormone) thus increasing the testosterone production. Since these veggies are rich in fibre..it also helps you to keep full and thus helps in fat loss too.

5 Garlic: Garlic is an active ingredient, allicin, enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone by limiting its actions and breaking down muscle tissue. Season some foods with garlic, but eating crushed garlic cloves provides the most direct benefit.

6 Oyster: Oyster is loaded with Protein, magnesium, lots of zinc. Along with increasing physical endurance, oysters pack more zinc than almost any other food source. Just six oysters give you almost seven times the recommended daily allowance of zinc, and zinc plays a key role in muscle growth and testosterone levels.
Eat a serving of oysters once a week — raw or cooked but not fried.

  1. Pumpkin seeds: They are good source of zinc -a mineral that plays a role in thousands of different enzymatic reactions in the body, including those involved in testosterone production. Sprinkle more testosterone-boosting pumpkin seeds into your diet by adding them to oatmeal, yogurt, and salads, and even add them into your protein shakes.
  2. Coconut: Coconut can not only help your diet taste like a tropical meal, it can also keep your T-score at healthy levels. That’s because the giant nut is a source of saturated fat, which plays a role in testosterone production. A healthy person can take up to 8-10 percent of their calories from saturated fat to help keep testosterone at its peak without any major concern over increasing your risk of heart issues.

9 Wheat Bran: Who would have thought that brown wheat bran could help peak up your T-levels? But the fibre-rich bran of the wheat kernel is an excellent source of the mineral magnesium.  One study found that magnesium was more effective at boosting testosterone if paired with high-intensity exercise. Add wheat bran to your flour or oatmeal, pancake batter, and protein shakes.

10 Pomegranate: This beautiful red fruit has been used medicinally for centuries. With high levels of antioxidants, vitamins A, C, E and iron, researchers have found one glass of pomegranate juice/one fruit a day can increase testosterone levels between 16 percent and 30 percent, can improve mood and increase libido too.

11. Whey protein- or ricotta cheese: This is high in protein and low in fat.-This not only fix your protein dose but also helps in increasing testosterone production restricting body’s production of cortisol hormone. So Have it as post workout meal or grab as mid snack.

So, stack these foods if you haven’t already and enhance your workout and overall physical health!

 

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